8 Effective Strategies to Calm Nerves Quickly

It can be difficult to complete daily tasks when your body is overcome with unease and apprehension. Your chest can feel tight, your breath shallow and your mind may race with worry.

This state of heightened sensitivity can be overwhelming, causing a cascade of physical and emotional responses that further exacerbate the feeling of being on edge.

Fortunately for those wanting to learn how to calm nerves quickly, there are strategies that you can use to ease these feelings of physical and mental stress, and we’re exploring them below.

#1 Deep Breathing

A popular strategy to relieve tension is the 4-7-8 breathing technique. You take deep breaths in for four seconds, hold the air for seven seconds and then exhale for eight seconds.

Others find it beneficial to follow a 3-3-3 pattern to regulate the mind and body during periods of stress.

Taking the time to slow down and take a deep breath helps signal to your body that you’re safe. In effect, this makes it easier for your body to relax and focus on the task in front of you, whether it’s completing an extensive marketing presentation with an end-of-day deadline or simply falling into a deep sleep.

#2 Mindfulness Meditation

Numerous studies have identified mindful meditation as a stress reliever, as it teaches you how to calm nerves quickly.

Set aside some time to take a break from your day-to-day responsibilities with mindfulness meditation. Find a quiet and calm area where you can sit or lie down. You can either close your eyes or keep them softly open, depending on what’s comfortable for you.

You can carry over your breathing exercises to this practice, too. Start by taking deep breaths in and out, until you feel your mind and body relax. Focus your attention solely on your breath as it makes its way in and out of your lungs.

As you meditate, acknowledge any feeling and emotion that arises, but don’t dwell on them. Instead, let them pass without attachment or judgment.

#3 Progressive Muscle Relaxation

This deep relaxation technique can help to relieve tension, improve sleep quality and even ease physical discomfort. To practice progressive muscle relaxation, work through your body, tensing one muscle group at a time, and then relaxing your muscles fully to release any tension. You can also incorporate deep breathing — inhaling as you tighten and exhaling as you release.

Do what’s comfortable, but some experts recommend starting at your feet and moving up and through your body, ending with the face, abdomen and/or chest.

It can also be beneficial to use imagery during this practice: For instance, imagine your stress as a color as it pours out of your body.

#4 Physical Exercise

Moving your body, whether you’re participating in slow stretching or high-intensity interval training, has been found to relieve stress.

That’s because physical activity can boost your endorphin levels, causing a type of “high” that can improve your overall mood. In some cases, exercise can also mimic the conditions of the body’s “fight or flight” response. This is actually beneficial, as the body can work through these feelings of stress and release them.

Other times, exercise can be one of the best ways to relax your mind, which allows you to shed any tension, improve your energy levels, and boost your mood as a result.

#5 Listen to Music

Music has been found to significantly reduce stress. Depending on the effects of your nerves, you can opt for faster music, which can increase your focus and concentration, or listen to slower, mellow music, which can help calm down your mind and body.

Recent studies have found that music with 60 beats per minute can help the brain synchronize to the beat, producing beneficial and relaxing alpha brainwaves.

People can also benefit from listening to Native American, Celtic and Indian stringed instruments, drums and flutes, as well as the sounds of rain, thunder, nature and light jazz.

#6 Limit Caffeine and Alcohol

If you’re a person who finds themselves regularly inundated with feelings of stress it may be beneficial to lay off caffeine-heavy drinks, such as:

Coffee
Black tea
Energy drinks

That’s because caffeine can elevate the stress hormone, cortisol, within the body, which can increase your blood pressure and heart rate, further contributing to feelings of apprehension and uneasiness. It can also increase adrenaline levels, which can create a boost of energy, followed by a crash.

In some cases, a person may turn to alcohol to relieve stress. However, this isn’t always the outcome. Namely, in heavy drinkers, alcohol can actually increase cortisol levels, potentially impacting blood pressure, heart rate, blood sugar, energy production, inflammation and sleep.

#7 Prioritize Quality Sleep

If you have the time, taking a short nap may be able to calm your nerves during a period of high stress. Further, evidence suggests that adults who do not get enough sleep experience more frequent feelings of stress during the day.

Additionally, a lack of sleep can make people feel sluggish and unmotivated and reduce focus and concentration. This may further exacerbate unease.

Fortunately, establishing healthy sleeping habits can help to facilitate a more restful sleep. These habits include:

Sticking to a consistent sleep schedule to regulate the body’s internal clock
Winding down by reading, taking a warm bath or listening to music
Creating a cool, dark and quiet sleep environment
Limiting blue light from screens in the hours before bedtime
Avoiding stimulants (caffeine) and heavy meals before bed
Lightly stretching before bed
Limiting your hydration before bed to avoid waking up in the middle of the night

#8 Incorporate CBD

Adding CBD to your daily routine may help to reduce your stress levels and relax the body. This is because the cannabinoid interacts with your body to regulate various processes, including mood and emotions.

It can also be a wonderful addition to your night routine to help support a full night’s rest. For an improved night's sleep, explore our 'Best CBD For Sleep' guide with top product recommendations.

Calm Your Nerves With Zebra CBD

If you find yourself overwhelmed with anxious thoughts and negativity throughout the day, it may be beneficial to adopt a calming practice that you can rely on to ease your nerves and support your overall mental health.

For a convenient calming effect, shop Zebra CBD online.

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