The everyday pressure of life can get anyone down. It can make us all lose focus and become stressed and anxious, and once this happens, it can be very difficult to calm down. The following is a tried and true technique that psychologists have found will help you calm down and regain your focus.
1. Find a quiet place where you can sit comfortably. It is important that you will be completely undisturbed, for at least a few minutes. If you are away from home, and you feel the need to calm down, you can always sit in a bathroom.
2. Begin by breathing deeply a few times. Then, starting from your feet and working your way up, flex the muscles on each part of your body for a few seconds, then relax them loosen them up. Start with your feet, then your calves, your thighs, your pelvic area, stomach, chest, shoulders, biceps, forearms, hands, neck, and finally, your face.
3. Place your hands in your lap with your fingers intertwined and close your eyes. Breath as deeply as you can, and visualize a set of ten stairs with a closed door at the top. With each breath, visualize yourself climbing one stair.
4. When you arrive, visualize a room that makes you comfortable. Try to think of all the things that you would like to see in a room – a nice couch, paintings on the wall, a nice big television, and so on. Try to also imagine all the sounds that are calming for you – raindrops, birds chirping, your favorite music – and all the physical sensations that you like, such as soft carpet under your feet, the smell and taste of your favorite foods, and so on. Put all of these things into your room.
5. Visualize yourself sitting in this room, and concentrate on how calming it all is. As you do this, continue to breathe as deeply as you can. Then, tell yourself positive phrases. Try to think of these before you start the exercise. Pick simple, comforting phrases that are applicable to your life. Repeat these phrases several times.
You can stay in the room as for long as you like. When you are finished, visualize yourself opening the door and descending the stairs, one breath per stair. When you reach the bottom of the stairs, you can open your eyes. Take a few moments to look around the room and come back to reality. You should feel calm and ready to take on the world.
1. Find a quiet place where you can sit comfortably. It is important that you will be completely undisturbed, for at least a few minutes. If you are away from home, and you feel the need to calm down, you can always sit in a bathroom.
2. Begin by breathing deeply a few times. Then, starting from your feet and working your way up, flex the muscles on each part of your body for a few seconds, then relax them loosen them up. Start with your feet, then your calves, your thighs, your pelvic area, stomach, chest, shoulders, biceps, forearms, hands, neck, and finally, your face.
3. Place your hands in your lap with your fingers intertwined and close your eyes. Breath as deeply as you can, and visualize a set of ten stairs with a closed door at the top. With each breath, visualize yourself climbing one stair.
4. When you arrive, visualize a room that makes you comfortable. Try to think of all the things that you would like to see in a room – a nice couch, paintings on the wall, a nice big television, and so on. Try to also imagine all the sounds that are calming for you – raindrops, birds chirping, your favorite music – and all the physical sensations that you like, such as soft carpet under your feet, the smell and taste of your favorite foods, and so on. Put all of these things into your room.
5. Visualize yourself sitting in this room, and concentrate on how calming it all is. As you do this, continue to breathe as deeply as you can. Then, tell yourself positive phrases. Try to think of these before you start the exercise. Pick simple, comforting phrases that are applicable to your life. Repeat these phrases several times.
You can stay in the room as for long as you like. When you are finished, visualize yourself opening the door and descending the stairs, one breath per stair. When you reach the bottom of the stairs, you can open your eyes. Take a few moments to look around the room and come back to reality. You should feel calm and ready to take on the world.