December 2, 2022

How to calm yourself down when you’re in a difficult situation

Lately, many people experience stress and depression with various kinds of problems in their lives. In life, there are times when we are faced with difficult times, which make the mind confused and the heart becomes restless. Even though it’s human, don’t let this condition happen to you. Therefore, so that you don’t get stuck or drag on feeling uneasy and restless, you can find the right solution, you have to know how to calm yourself down effectively, but maybe not everyone can but, just try it first.

So, how? Check out the following review to find out how.

The Importance of Calming Yourself When Conditions Are Difficult

Everyone must have been in difficult times that made it difficult for him to think clearly and filled with feelings of anxiety and restlessness. The causes also vary, ranging from trivial and unexpected things such as not being confident in appearance, traffic jams on the road, to serious problems such as work, household, family, romantic relationships, to economic crushes. Anxiety for no reason is a legitimate thing experienced by everyone.

However, if this condition occurs frequently, it will have a negative impact on physical and mental health. In general, anxiety without cause occurs because a person is not comfortable with the situation. Not only that, anxiety is also a form of symptoms of mental disorders.

Of course this is not a comfortable condition for those who experience it, it is important for everyone to know how to control themselves when conditions are difficult or not “friendly”. The reason is that if the feeling that is not wearing before is allowed to linger, it can cause chronic stress, which in turn can have a direct impact on a person’s physical and mental health.

When we experience stress, the body will respond by releasing the hormones cortisol and adrenaline which spur the heart to work faster. As a result, you will feel your heart beating wildly, breathing faster, muscles tightening and stiffening, and increasing blood sugar and blood pressure levels. An increased heart rate can also irritate the digestive system, causing high stomach acid, diarrhea, and constipation. Not only that, stress can also lower the body’s immune system, making sufferers more susceptible to various diseases due to viral or bacterial infections.

Meanwhile, in severe cases, stress that is not handled properly can also cause heart attacks, hypertension, sexual problems, and mental disorders, such as depression, schizophrenia, and ongoing anxiety disorders. In principle, stress levels can vary from person to person. What makes you stressed, may not necessarily cause stress to other people.

The reason is, it depends on how someone sees something that can cause stress, and how they deal with it. One thing is for sure, prolonged stress is definitely not good, because it can harm the overall health of the body sooner or later.

The Right Way to Calm Yourself in Difficult Conditions
If you are currently in a difficult condition that makes you feel restless and don’t know where to go, here are a number of ways to calm yourself down below.

1. Divert your mind

when the mind is messed up
  1. One part of an unstable emotional state is an irrational or unreasonable mind when you are not calm, which often leads to negative things. If you experience this, then the best way to calm yourself down is to try to divert your thoughts to more positive things. When the anxiety that comes is not accompanied by a clear reason, you should be silent for a moment. This is done to control the heart and mind by focusing attention and looking for what is causing the anxiety.
    It could be that the cause of the anxiety you are experiencing is not something to think about. For example, by channeling your favorite hobby, watching movies, listening to music, reading books or even getting out of your comfort zone and daring to try new activities that you’ve never done before, at least keeping yourself busy can forget or distract from what you’re currently experiencing. But when the negative thoughts come again, try to think long about the impact that will be caused if you do things that are out of your control. Either it will have consequences that threaten your future, or even the future of others. It’s hard to think clearly when we’re in such a position but, what’s wrong with trying to divert the mind.

2. Make the Body Relax

  1. When the mind is frantically thinking about what is not – no and you are also plagued with unreasonable anxiety, then that’s one way The best thing you can do to calm yourself is to take a warm shower or bath.
    It is said that warm water can make your body more relaxed and fresh. A study published in the International Journal of Stress Management revealed that warm water promotes relaxation by suppressing levels of stress hormones.
    Not only that, soaking or bathing under a warm shower with stable pressure is also effective in helping to relax stiff and tense muscles, while helping to accelerate the circulation of blood water in us.
    For those of you who have trouble sleeping because of insomnia or have certain sleep disorders, a warm bath before bed is also very suitable and can make you calmer so you sleep more soundly. While taking a warm bath, you can also light aromatherapy candles accompanied by soft music that soothes the mind and body of course. Aromatherapy candles such as lavender, chamomile, ylang ylang have been shown to help reduce stress levels and make the body more relaxed. Your mind will become clearer and calmer afterwards.

3. Breathe

your expression when breathe

The next way to calm yourself when you’re nervous is worth trying by applying deep breathing techniques. Deep breathing techniques can help you control emotional feelings that are not wearing you down, so your body doesn’t overreact, which makes you even more depressed.

When feelings of anxiety and anger hit, step aside for a moment and find a quiet place to slowly catch your breath. Then position your body in the most comfortable position for you. You can sit cross-legged or stretched out, or stand up. Then, breathe normally as usual and place one hand on your upper chest and the other on your upper abdomen.

Next, slowly inhale through your nose, allowing your chest and lower abdomen to expand to their maximum capacity, until you feel your hands rising as well. Hold your breath for a few seconds, then exhale slowly through your slightly parted lips (like you’re about to whistle). As you exhale, you should also feel your hand slowly coming down.

Do this breathing technique several times, or until your condition improves. If you do the above technique correctly, deep breathing is very effective in helping to deal with stress and anxiety. Therefore, it is important to practice deep breathing every day so that you can feel optimal benefits whenever you are in difficult times.

4. Telling a Trusted Person

tell some story

The feelings of anxiety and stress that you are facing can also be eased by sharing stories with those you trust, such as family, partners, friends, to the closest relatives.

By telling stories, you can freely express the worries and frustrations that you are feeling. Not only reducing the burden on your mind, telling stories to people you trust can also provide good benefits for physical health. This is because stress that is buried for a long time and is not shared with other people can cause feelings of anger that are getting worse.

As a result, these conditions can lead to depression which in turn triggers the emergence of chronic diseases, such as heart disease. Although it’s good to tell other people, you should also pay attention to a few things before starting to share stories. Don’t let your story burden your family, partner, or even the relatives you talk to.

There is nothing wrong with seeking medical help from a psychologist. Especially if you have tried many ways to solve the problem, but none of them have succeeded in improving your condition. A psychologist will help solve your problem in a professional way. This is because a psychologist has been equipped with the ability to dig into the root of the problem based on the story you tell, then teach you how best to solve the problem.

On the other hand, psychologists are neutral figures, which will neither corner you nor force you to do things that are not in line with the values you believe in.

5. Meditation

go to nature

The final way to calm yourself is to meditate. Meditation itself is not just sitting still, but you also practice putting aside negative thoughts that trigger stress. That’s why meditation is often used as a solution to generate positive emotions. The meditation process itself is not as complicated as one might think.

You don’t need to go to remote areas to find peace, because meditation can be done wherever and whenever you want. Apart from that, meditation can also be done without special equipment and preparation. To start meditating, you just need to take the position that is most comfortable for you. Then, inhale slowly again and again. While continuing to breathe, focus your mind on every breath. Feel consciously that you are breathing.

Also combine it with saying positive sentences or giving thanks to God Almighty. If you want, you can also play music with a calming rhythm so that the meditation process you are doing runs more optimally. As mentioned earlier, there are many things that can trigger stress, from the trivial to the severe.


While we are meditating, you can instill gratitude you can do to create a sense of calm within yourself. This is done by thinking about the good things you have received, the blessings of health, or the number of loved ones around you. Don’t just think negatively, there are so many feelings for which we should be grateful for the pleasures that have been given by God Almighty. Besides that, you can also see about other self development.

author : Riyan Matin

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