Deescalation Techniques to Help Keep Calm

Sometimes it can be hard to regulate our emotions, especially when something really upsets us. It sometimes feels easier to be reactive in the moment, but at the cost of one's inner peace. Here are some helpful ways to regulate your emotions to help keep you calm.

1) Identify the facts.

Feeling anxious? Identify what triggered these anxious feelings. Focus on what you can control.

Is it something that will matter in a month, a year, five years from now? When getting swept up

with anxiety, it can feel nearly impossible at times to move past the feelings and thoughts you

may be having. This is when it can be helpful to take a deep breath, pause, and look at the

facts. Write down or consider the thought(s) you are having. Then ask yourself, are these

thoughts true or rational? Anxiety thrives on irrational thinking.

2) Just breathe.

Breathing can go a long way when we are feeling overwhelmed. There are different ways to

make breathing feel more effective and calming. You can try 4-7-8 breathing, which many find

helpful for overwhelming feelings. Breathing in for four seconds, holding for seven seconds, and

then breathing out through your mouth for eight seconds. Repeat until you feel a sense of relief.

3) Get moving!

Stand up, go for a walk, or do some simple stretches. Try some neck rolls or shoulder shrugs.

Simply tense your shoulders for a few seconds and release. Stretching can trigger a relaxation

response for the parasympathetic nervous system, eliciting feelings of calmness. Spending time

outside on a walk is great for a mindful pause, while still keeping the body moving.

4) Rolling with uncertainty.

Certainty is not a requirement for safety. Uncertainty can spark muscle tension, ruminating

thoughts, and difficulty focusing. You cannot have all the answers right now, and that is okay. It

is equally important to remind yourself that you are allowed to feel uncomfortable with

uncertainty, but do not let it consume you. We cannot rewrite the past or predict the future.

While it would greatly ease feelings of anxiety, we have to focus on what is in our control and

what may be out of it.

5) Find what tools work best for you.

Some people find comfort in getting outside to feel more grounded. Some people have a

comfort tv show or movie, while some listen to music. Some tools are things you might have

never thought of, like ice cubes! Applying ice to the face or neck can help stimulate the vagus

nerve. By stimulating the vagus nerve, a racing heart can slow down and breathing can feel

easier. There are an infinite amount of tools right at our fingertips that can help us de-escalate.

Sometimes it is simple steps that we overlook that can help regulate our emotions. Try some of these out and see what works for you! Interested in engaging in individual therapy for continued work on emotion regulation? Give our office a call!