5 techniques to help calm down panic or worries - Dandelion Training & Development

When we become overwhelmed, our brain can quickly signal to our body that ‘something is wrong’ or that we are ‘not safe’, which quickly triggers:

Increased heart rate
Increased blood pressure
Sweating
Trembling
Short of breath
Hot flashes
Catastrophising
Repetitive worries
Fear of being out of control or unable to cope
Sense of danger

Sometimes, this happens when we are in situations that we really need to feel calm in:

Exams
Driving tests
New events
Courses
Speeches…… etc

So, how can we take back control and calm our central nervous system?

Here are 5 techniques to help calm the central nervous system, which if practiced regularly can become part of our tool kit:

#1 – Calm your vagal nerve

Your vagus nerve runs throughout the body and reacts to stress by counterbalancing the fight and flight response. If we activate the vagus nerve we can calm the body and mind. This can be activated by:

Loud gargling with water
Loud singing
Laughter
Apply an ice pack to the forehead
Humming
Breathing techniques

#2 – Box Breathing

Box breathing is a technique to calm anxiety. Sit in a comfortable spot and close your eyes. Breathe in through the nose for a count of 4 (slow and steady) – hold the breath for 4 counts – exhale through the mouth for 4 counts – repeat for 4 minutes

#3 – Muscle Relaxation

By practicing tensing and then relaxing muscles with intention we can show our body that it can relax. Start at your head or your feet and focus on tensing each muscle in turn and then relaxing it – e.g. tense your legs for 5 seconds and then say ‘relax’ and release, wait for 10 seconds and then tense your buttocks for 5 seconds and then say ‘relax’ and release, then your stomach muscles for 5 seconds and then say ‘relax’ and release….continue throughout the body

#4 – 5-4-3-2-1 method (version 1)

Take some deep breaths – then – breathe in for 5 counts, hold for 5 counts and breathe out for 5 counts – then – breathe in for 4 counts, hold for 4 counts and breathe out for 4 counts – then – breathe in for 3 counts, hold for 3 counts and breathe out for 3 counts – then – breathe in for 2 counts, hold for 2 counts and breathe out for 2 counts – then – breathe in for 1 count, hold for 1 count and breathe out for 1 count

#5 – 5-4-3-2-1 method (version 2)

Take some deep breaths, then notice 5 things you can SEE, 4 things you can TOUCH, 3 things you can HEAR, 2 things you can SMELL and 1 thing you can TASTE

Want to learn more?

If you want to learn more about mental health and education you can join our Level 4 training (here) or keep an eye out for our new specialist courses coming soon (here).

Further help

For more articles about mental health visit – ARTICLES

To learn more about child and adolescent mental health visit – COURSES

For resources to support child and adolescent mental health visit –RESOURCES