10 Quick Cool Downs For Your High-Stress Moments

• Jun. 28, 2011
• Topic: Wellness

Your chest is pounding as your heart begins to race. A cold sweat breaks out on your forehead. Or, you feel butterflies in your stomach, which is tied in knots.

This is called stress.

Most women know it all too well…the adrenaline rushes through their bodies as they try and deal with their whiny two-year-old, tormenting teenager, the ticking watch on their wrist as they sit in traffic on the way to the doctor, or the deadline at work that seems impossible to make.

According to The National Women’s Health Information Center, “One recent survey found that women were more likely to experience physical symptoms of stress than men.” So what can you do in the moment when we need something to help you cool down quickly?

Clinical psychologist, Susan Rosenberg, PsyD, recommends 10 quick cool downs that will reduce the surge of adrenaline in your body and allow you to calm down in those high-stress moments:

1. Change the environment: Do something pleasurable or relaxing for a little while such as reading, watching TV, or taking a shower. If you are at work, step outside for a few minutes and get some fresh air.
2. Practice breathing exercises: Focus on your breath, pushing all other thoughts aside. Be conscious of the breath coming in and going out; focus on the sensation of inhaling and exhaling.
3. Meditate: This does not mean sitting crossed leg on the floor and burning incense. Meditation is really about quieting the mind. Not reacting; just noticing. Even a minute can make a difference. Be in the moment noticing everything around you and just observe without reacting.
4. Pray: Often, one’s faith can be a comfort. Saying a small prayer or series of prayers can be calming.
5. Do relaxation exercises: Sometimes known as progressive muscle relaxation, practice tensing and then releasing each of your muscle groups. If your body is physiologically relaxed, then you can’t be stressed. 
6. Go walking or running: Exercise can be a great stress reliever. It helps you blow off steam and releases endorphins. Take a walk or go running. This will provide some perspective so you can return in a new frame of mind.
7. Practice a rhythmic activity: Walking or running are great rhythmic activities that readjust your focus and relieve stress. You can also drum on a table with your hands or a few pencils.
8. Immerse yourself in a creative outlet: Doing something creative that you enjoy like cooking, baking, art or photography can take you away from the stress at hand. For example, cooking or baking requires focus, concentration and physical activity—especially if you are making bread or rolling out dough. 
9. Express your feelings: Write your stress away in a journal, take out your colored pencils and paper and focus your concentration on drawing, or have coffee with a trusted friend and just talk.
10. Be in the moment with one of your senses: Sight, smell, sound, and taste—you’ll be amazed how quickly the stress melts away when you focus on just one of them. Eat something that you crave and savor each bite. Light a scented candle and breathe in your favorite scent. Listen to a wonderful piece of music and let it take you away. Look at something beautiful in your surrounding that makes you stop and stare.

Getting help from a professional is always a good idea, especially if you feel that nothing seems to help. If one method doesn’t work for you, try another. Learning to cool down takes practice. Be patient with yourself and you will reap the benefits.