Calming Strategies You Can Trust: Expert-Approved Techniques (2025)

1. A Calm Core

Cultivating a calm core is essential for managing anxiety, as it directly targets the body’s stress response. Activating the parasympathetic nervous system—the “rest and digest” system—slows your heart rate and reduces tension, allowing your body to naturally return to a state of balance. This technique not only soothes the mind but also minimizes the physiological wear and tear caused by chronic stress, offering both immediate and long-term benefits.

How to Use This Calming Strategy

1. Breathe deeply, ensuring that your exhalations are twice as long as your inhalations. For example, inhale for 4 seconds and exhale for 8.
2. As you exhale, visualize your thoughts settling like sediments in a pond, creating a serene mental landscape.
3. Practice this regularly, especially in moments of tension, to internalize a sense of stability and calmness.

2. Practicing Self-Compassion

Self-compassion allows you to respond to your own struggles with kindness and understanding rather than criticism. Studies indicate that self-compassion reduces anxiety by fostering a balanced perspective, helping you acknowledge that mistakes and difficulties are part of the human experience. This approach alleviates the emotional distress associated with harsh self-judgment and promotes resilience, as treating yourself with care helps regulate your emotional state and reduce cortisol levels, the body’s primary stress hormone.

How to Use This Calming Strategy

1. When you experience anxiety or self-doubt, take a moment to pause and acknowledge your feelings without judgment.
2. Use affirming phrases like, “It’s okay to feel this way” or “I’m doing the best I can.”
3. Visualize yourself offering kindness to a friend in a similar situation, and direct that same compassion inward.

3. Practicing Pranayama (Breath Control)

Pranayama, a key element of yogic practice, involves controlling the breath to regulate the flow of energy in the body. Research shows that techniques like alternate nostril breathing or deep belly breathing lower heart rate, reduce blood pressure, and balance the autonomic nervous system, promoting relaxation. Pranayama’s focus on rhythmic breathing helps anchor the mind, reducing anxiety and improving emotional well-being over time.

How to Use This Calming Strategy

1. Sit comfortably and close your eyes. Practice alternate nostril breathing by blocking one nostril, inhaling deeply, and then switching to exhale through the opposite nostril.
2. Focus on your breath’s rhythm, allowing it to be smooth and even.
3. Begin with 5 minutes daily, gradually increasing the duration as you feel more comfortable.

4. Art or Coloring Therapy

Engaging in creative activities like drawing, painting, or coloring is a powerful tool for relaxation. Research shows that art therapy helps shift focus away from stressors, providing a meditative, restorative effect. The repetitive, low-pressure nature of activities like coloring induces a state of flow, calming the mind and offering a sense of accomplishment. Art therapy also taps into emotional expression, helping release pent-up anxiety in a non-verbal, constructive way.

How to Use This Calming Strategy

1. Choose a coloring book, blank sketchpad, or painting supplies. Find a quiet, comfortable spot to create.
2. Focus on the act of drawing or coloring rather than the outcome, letting your mind relax into the process.
3. Dedicate 15–30 minutes daily or use this technique during moments of heightened stress for immediate relief.

5. Practicing Intermittent Silence

Intermittent silence is a simple yet profound practice that allows you to step away from constant noise and mental clutter, creating space for calm and clarity. Periods of silence can reduce chronic stress and anxiety, also it can reduce the risk of conditions like heart disease, insomnia, depression, and other stress-related disorders. By taking intentional moments of quiet, you can recalibrate your focus and process emotions more effectively, helping to alleviate the overwhelming effects of anxiety and overstimulation.

How to Use This Calming Strategy

1. Set aside 5–15 minutes daily to sit in silence, free from distractions like phones or conversations.
2. Focus on your breathing or simply observe the stillness around you.
3. Gradually increase the length of silent intervals to deepen the sense of calm and introspection.

6. Guided Imagery

Guided imagery uses visualization to transport your mind to a peaceful, stress-free environment. This technique is grounded in evidence showing that imagining calming scenarios can reduce anxiety, lower heart rate, and improve emotional well-being. By engaging your senses, guided imagery helps your brain respond as if you’re genuinely experiencing relaxation, offering relief from tension and worry.

How to Use This Calming Strategy

1. Close your eyes and picture a serene setting, such as a beach, forest, or mountain.
2. Imagine every sensory detail—hear the waves, feel the breeze, and smell the fresh air.
3. Spend 10–15 minutes immersing yourself in this scene, returning to it whenever you need calmness.

7. Deep Breathing Exercises

Deep breathing is one of the most effective ways to quickly calm the nervous system. Research highlights that diaphragmatic breathing decreases stress hormones, lowers blood pressure, and activates the parasympathetic nervous system. By focusing on deep, controlled breaths, you can interrupt the body’s fight-or-flight response and cultivate a sense of inner peace.

How to Use This Calming Strategy

1. Inhale deeply through your nose for 4 seconds, filling your lungs and expanding your abdomen.
2. Hold the breath for 4 seconds, then exhale slowly through your mouth for 6–8 seconds.
3. Repeat for 5–10 minutes, particularly during moments of stress or anxiety.

8. Cultivating a Sense of Strength

Anxiety often arises when perceived threats seem greater than your ability to handle them. Cultivating a sense of strength empowers you to face challenges with resilience and confidence. Recalling moments of personal strength enhances self-efficacy and emotional stability, helping to reframe anxiety-provoking situations as manageable.

How to Use This Calming Strategy

1. Reflect on a time when you overcame a challenge or displayed determination.
2. Sit or stand with a confident posture, imagining that strength filling your body.
3. Visualize approaching an anxiety-inducing situation while embodying this sense of strength, reinforcing your ability to cope.

9. Practicing Gratitude Letters

Writing gratitude letters involves expressing appreciation to others, fostering positive emotions and reducing stress. Gratitude letters allow you to shift focus from worries to meaningful connections, fostering a sense of fulfillment and calm. Even if the letter is never sent, the act of writing helps regulate emotions and promotes a greater sense of well-being.

How to Use This Calming Strategy

1. Choose someone who has positively impacted your life and write them a heartfelt letter.
2. Be specific about what they’ve done and how it affected you.
3. Reflect on the experience as you write, allowing yourself to feel gratitude. You can decide whether to share the letter or keep it as a personal practice.

10. Cognitive Behavioral Techniques (CBT)

CBT is a well-researched approach to managing anxiety by identifying and reframing negative thought patterns. It works by challenging irrational fears and replacing them with balanced, evidence-based thoughts. Studies confirm that CBT reduces anxiety and helps build resilience over time, as individuals learn to approach stressors with clarity and confidence.

How to Use This Calming Strategy

1. Write down an anxiety-provoking thought (e.g., “I’ll fail at this task”).
2. Identify and list evidence for and against this thought.
3. Replace the negative thought with a more balanced one, such as, “I’ve succeeded before, and I’ll give my best effort.”
4. Repeat this practice regularly to reshape your thinking habits.

11. Laughter Therapy

Laughter is a natural stress reliever that lowers cortisol levels, increases endorphins, and promotes relaxation. Research highlights that therapeutic laughter is non-invasive, cost-effective, and can physiologically decrease stress-related hormones while increasing mood-enhancing factors, making it a valuable supplementary therapy to improve mental health. Laughter also encourages social bonding, which provides emotional support and a sense of safety.

How to Use This Calming Strategy

1. Watch a funny movie, listen to a comedy podcast, or spend time with people who make you laugh.
2. Practice intentional laughter exercises, starting with a fake laugh that often turns genuine.
3. Dedicate a few minutes daily to finding humor in life, helping to lighten your perspective.

12. Cognitive Reappraisal

Cognitive reappraisal involves changing how you interpret a situation to alter its emotional impact. Research supports its effectiveness in reducing anxiety by reframing challenges as opportunities or reducing perceived threats. This technique encourages a more optimistic and solution-focused mindset, making stressors seem less overwhelming.

How to Use This Calming Strategy

1. Identify a situation that causes you stress or anxiety.
2. Reframe the situation by asking, “What can I learn from this?” or “How can I grow through this experience?”
3. Focus on the positive aspects or potential outcomes, training your mind to view challenges as manageable.
4. Practice this regularly to build resilience in the face of stress.

13. Yoga

Yoga combines physical postures, breath control, and mindfulness, offering a holistic approach to reducing anxiety. Research demonstrates that regular yoga practice lowers cortisol levels, enhances GABA neurotransmitter activity (which calms the brain), and improves emotional regulation. Its focus on the connection between body and mind helps release physical tension and foster mental clarity, creating a sense of balance and tranquility.

How to Use This Calming Strategy

1. Start with basic poses like Child’s Pose or Downward Dog, incorporating slow, deep breathing.

2. Dedicate 10–20 minutes daily to gentle yoga flows, focusing on the movement of your breath.

3. Explore guided yoga sessions tailored for relaxation or anxiety relief.

14. Exercise and Movement

Physical activity is a proven way to reduce anxiety by releasing endorphins, the brain’s natural mood elevators. Exercise also reduces levels of adrenaline and cortisol, offering immediate and long-term stress relief. Activities like walking, running, or dancing provide a distraction from anxious thoughts and promote overall mental well-being.

How to Use This Calming Strategy

1. Choose an activity you enjoy, whether it’s a brisk walk, a bike ride, or a dance session.
2. Aim for 30 minutes of moderate movement at least three times a week.
3. Focus on the physical sensations of movement, such as the rhythm of your feet or the sound of your breath, to stay present.

15. Listening to Music

Music has a profound impact on the brain, with calming melodies and slow tempos shown to reduce heart rate, lower blood pressure, and decrease stress hormones. Llistening to music you enjoy can activate the brain’s reward system, releasing dopamine and providing emotional comfort.

How to Use This Calming Strategy

1. Create a playlist of soothing or uplifting tracks to listen to during stressful moments.
2. Focus on the music, letting it transport your thoughts away from anxiety.
3. Consider ambient or instrumental music, as these genres are particularly effective for relaxation.

16. Mindfulness Meditation

Mindfulness meditation helps reduce anxiety by anchoring you in the present moment, decreasing rumination and worry. Studies show that mindfulness enhances activity in the prefrontal cortex (associated with emotional regulation) while calming the amygdala (the brain’s fear center). Regular practice leads to better focus, reduced stress, and improved resilience.

How to Use This Calming Strategy

1. Sit in a comfortable position and close your eyes.
2. Focus on your breath, noticing the sensation of air entering and leaving your body.
3. When your mind wanders, gently return your attention to your breath. Start with 5 minutes daily and gradually increase the duration.

17. Progressive Muscle Relaxation (PMR)

PMR involves tensing and relaxing muscle groups systematically, reducing physical tension and promoting calmness. Research highlights PMR’s effectiveness in lowering cortisol levels and alleviating symptoms of anxiety, as it creates a clear pathway for identifying and releasing stored tension.

How to Use This Calming Strategy

1. Find a quiet space and sit or lie down comfortably.
2. Starting with your feet, tense each muscle group for 5–10 seconds, then release and notice the relaxation.
3. Work your way up through your body, from legs to shoulders and neck. Practice this for 10–15 minutes daily or during moments of heightened stress.

Tips for Making Calming Strategies Work Effectively

Here are some practical tips to make your relaxation techniques work even better for you:

1. Set the Mood: Create a calming environment with soft lighting, soothing music, or comforting scents to enhance relaxation.
2. Start Small: Begin with a few minutes of a calming strategy, like breathing exercises, and gradually increase the duration as it feels comfortable.
3. Use Senses: Engage multiple senses—aromatherapy for smell, soft blankets for touch, or calming visuals like a glitter jar to make the experience immersive.
4. Personalize It: Not all strategies work for everyone. Experiment to find the ones that resonate most, and adapt them to your preferences.
5. Combine Techniques: Pair calming strategies, like practicing yoga with mindfulness or deep breathing with guided imagery, for enhanced effects.
6. Practice Regularly: Build a habit by incorporating calming strategies into your daily routine, even during stress-free moments, to make them second nature.
7. Create a Calm Space: Dedicate a quiet corner or room where you can practice these techniques without distractions.
8. Time It Right: Practice calming strategies proactively, like before a stressful meeting, rather than waiting until stress overwhelms you.
9. Be Patient with Yourself: Progress takes time. Celebrate small wins, and don’t be discouraged if some techniques don’t work immediately.
10. Make It Fun: Incorporate lighthearted elements, like laughter therapy or playful activities, to make stress relief enjoyable.
11. Involve Movement: Even a short walk or stretching can help shake off stress and prepare you for other calming activities.
12. Use Technology Wisely: Explore calming apps or guided meditations, but limit screen time before bed for better relaxation.

Neuropsychologist Rick Hanson explains how true calm isn’t about shutting down emotions but staying steady and clear even in stressful moments. He explores how your brain regulates anxiety and shares practical ways to build lasting inner calm. You’ll learn how to manage stress, stay grounded, and find peace even when life feels overwhelming.