Calming Techniques to Try
These are general wellness activities that many people use for a calm pause. Try a few and keep the ones you like.
Updated First published By the AdviceBuddy team
The short answer
Simple calming activities include slow breathing with a longer out-breath, box breathing, the 5-4-3-2-1 grounding exercise, a short walk, and a gentle game that holds your attention. Rate how you feel before and after to keep a record of what you tried.
Breathing
Breathe in for about 4 seconds and out for about 6, for two minutes. Or try box breathing: in 4, hold 4, out 4, hold 4.
5-4-3-2-1 grounding
Name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. It brings your attention to what is around you.
Movement and gentle focus
A short walk, a stretch, or a simple game such as a matching or word-search puzzle can give your mind something calm to focus on for a few minutes.
Keep it safe
Stop any activity that makes you feel dizzy or worse. These activities are not a treatment and do not replace professional care.
If you are thinking about harming yourself, or you are in danger, call or text 988 (the Suicide & Crisis Lifeline) in the United States, or call 911. Outside the US, findahelpline.com lists free helplines by country.
Common questions
Which technique is best?
People differ. Try a few and use the before-and-after rating to keep a record of the ones you like to come back to.
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