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Does anyone know any good ways to calm down? perhaps meditation?

i worry about things to the extreme. i have GCSEs coming up, and i know i’m going to panic and fall further into my depression. does anyone know any ways i can calm down and reduce my anxiety? could anyone tell me about meditation and how to do it? or any breathing exercises? or anything else that will help?

thanks in advance.
sorry but i don’t believe in God, so prayer won’t work for me.
so what kind of things would i do for yoga? any good sites?

19 Comments

  • square breathing; breathe in till the count of four , hold till the count of four, breath out till the count of four, hold till the count of four. Repeat! this is enough to put me to sleep at night when my thoughts are racing. it just slows me down.

  • try meditation, its hard at first but gets easier to do,

    breathing exercises………..
    inhale through your nostrils exhale through you mouth slowly,
    must take in deep breaths

  • I like Aikido. It is a form of martial arts so it is a good exercise but it also trains the mind. If you lack patience as well then Aikido is good for that too.
    Or you could try kendo, which is martial arts through sword fighting only the use wooden practice swords. It involves concentration but you can release some pent up aggression as well.
    Not sure if that helps but hope it does.

  • Mediation technique

    Meditation is all about controlling you mind rather than being controlled by it.
    It is difficult to directly approach the mind and tame it, so we start by approaching the nearest manifestation of it- breath.
    It can be seen that when we have tremendous concentration we are not breathing as regularly, and whrn upset breath shallow and rapid.

    How to do this.
    Begin by becoming aware of your breath.
    With each inhalation pay attention to the air entering you right nostril(air will enter both,but focus on the column of air in the right side)
    Exhale and pay attention to the column leaving your left nostril.
    Inhale and pay attention to air entering the left nostril
    Exhale and pay attention to air exiting the right nostril.
    Then breath deep and feel the air in both sides rise up to the tip of your nose(like an inverted V ),
    and push it all out(feeling both sides).
    This is one cycle, you can do up to 100 in a day.

    It is a simple game to keep the mind busy(if you loose track on count restart), and off the things it can’t change with worry(realistically everything).

    Enjoy.

  • Im a buddhist and i have used meditation to find inner peace and harmony in bad times. It really helped me even in dealing with a terrible relationship i had!
    Meditation is not really that hard but remember at first it will seem difficult. But you have to keep on trying and when you finally get the knick of it wow! it feels amazing!!
    Go to a quiet place where you will not be disturbed and sit down cross legged and keep your hands one on the other on your lap and close your eyes.
    There are severel meditations and i’ll tell you about meththa and anapanasathi (i know these words are weired but dont worry)I’ll tell you how to do the latter one which i love first. It all means that you are concentrating on one thing and forgetting all other stuff. After you close your eyes try to clear your mind of everything. Stop thinking about stuff and try to empty your mind. Then in anapanasathi what you have to do is try and listen to yourself breathing. Think only about that and when you feel yourself inhaling think im now inhaling and as you exhale think im now exhaling. When you are taking a deep breath think that im now taking a deep breath. like that be conscious of your breathing and think only about that. If your thoughts run to something else always start again. When you can really concentrate on your breathing you’ll feel the air passing through your nostrills in and out. Then slowly imagine looking at it. And you’ll feel much much better as you progress.
    Meththa meditation – after you close your eyes think first of all that may no harm befall you, may you be happy, may you be healthy and sucessful and so on. Then think of your family and think that may no harm befall them etc , then think abt ur friends, then enemies and then animals, birds and all living beings. Think only abt these thoughts and concentrate.
    We buddhists believe that if you really concentrate and meditate a lot your mind will be strong and developed gradually and you can fall into the path to attain nirvana that is the supreme mental bliss one can attain..where there would be no pain, suffering, nor joy or lustful thoughts; only contentment. May you find inner peace and contentment!

  • Well, I have PTSD, and Acute Stress Disorder. Pills aren’t enough for me but here is what I have done to make me calm down.

    I try to associate a comforting smell to help bring down my panic attacks! I carry a lavender vanilla lotion with me. Whenever I start to stress out, I go somewhere it’s quite and put some lotion on. I sit there for a few mins and just smell and think of something good. I become calmer. It has helped me!

    Remember this won’t fix things forever, it’s just a temporary thing…. good luck

  • Meditation really helps. Simply sit in a relaxed position, close your eyes and create a picture for yourself (in your mind) of absolute calmness. Once the picture is there, put yourself in it and enjoy. This will take practice. Try it as often as possible, and try to remain in the calmness for longer and longer periods.

    Breathing can also do wonders: Breath in through your nose, and slowly exhale through your mouth with a vocal Aaahhh. Feels good!

    If you feel you need professional help – and can afford it – I strongly suggest you try the Alexander Technique. This was developed to address posture and speech problems in acting, but is far more wholistic than that. I have learnt to aknowledge things in my surroundings, and to let it be, let it go in an instant. Alexander Technique really changed my life in a time of personal crisis.

    You can read about the Alexander Technique and find a Teacher here:

    http://www.stat.org.uk

    Best of luck. Believe in yourself, prepare well, and know that you had.

    Hope this helps.

  • well 2day i had my welsh group oral exam, now i get exactly the same way until i took these natural herbal pills called “kalms” they are amazing! they not only help with anxiety and stress but they also help with sleep [if that is also a problem dealing with!] they are totally not like those other crappy pills these are really natural made from plants [well thats wot they tell u anyway] u have to take 2 pills three times a day after a meal… if ur really good @ keeping up these sort of things then u have no problems….
    if u’de rather not take pills then ide suggest sitting in ur bedroom in silence or with calming music, clear everything outr the way so ur not sitting in a load of clutter, close ur eyes, breath in through the nose and out with the mouth slowly, consentrate on ur breathing and keep ur mind open while thinking of nothing but the things that are totally relaxing to u also make sure u wont be disturbed otherwise it’ll jst break the atmosphere!
    hehe hope this helps i give u all my luck for exams…
    =]
    x x x

  • Okay, it will sound very silly, but it works for me when I’ve had a particularly stressful day or I am upset: First, I scream into a pillow about as many times as I need before my voice gives out. I simply imagine all of my stress and frustration coming out with my scream and filtering through the pillow. So much of relaxing relies on visualization. I literally scream as loud as I can into a very thick pillow (I wouldn’t recommend a down pillow). When I have done that, I go to a quiet room(my bedroom), close all the shades, make sure there are no noisy distractions, and just lay down with my eyes open, on my back, and stare at one spot on the ceiling. I try to breathe deeply every couple of minutes, because if you breathe deeply too often, you can get lightheaded. When I am bored with that, I take a very hot bath with some lavender baby bath, which is a very relaxing scent. I soak for as long as I can stand it or time allows, then I give myself a few beauty treatments; I exfoliate my feet, rub lotion into my muscles, and do some simple stretches. After all of this, I have a cup of hot tea and do a crossword, which clears my mind. If I am still tense, I watch a movie, usually a comedy or romantic comedy, then I try to get some extra sleep. I also agree that meditating, yoga and prayer can be excellent relaxation aides, but I think you have to find a technique that is simple, practical and relevant to your daily life, your lifestyle and your home. Good luck and I hope that you are able to find some clarity, relaxation and satisfaction.

  • Here are some ways you can practice meditation on your own, whenever you choose. Take a few minutes or as much time as you like.

    -Breathe deeply. This technique is good for beginners because breathing is a natural function. Focus all attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When you feel your attention wander, gently return your focus to your breathing.

    -Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body’s various sensations, whether that’s pain, tension, warmth or relaxation. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.

    -Repeat a sacred name or phrase. A mantra is the name of a sacred deity or a sacred phrase that you repeat silently or aloud. You can create your own mantra. Mantras are the building blocks of transcendental meditation. Examples of religious mantras include a Jesus prayer in the Christian tradition, the holy name of God in Judaism, or the Om mantra of Hinduism, Buddhism and other Eastern religions.

    -Walking meditation. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you’re walking – in a tranquil forest, on a city sidewalk or at the mall. When you use this method, slow down the pace of walking so that you can focus on each movement of your legs or feet. Don’t focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as lifting, moving and placing as you lift each foot, move your leg forward and place your foot on the ground.

    -Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions. You can pray using your own words or read prayers written by others. Check the self-help or 12-step-recovery section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other spiritual leader about resources.

    -Read or listen and take time to reflect. Many people report that they benefit from reading poems or sacred texts silently or aloud, and taking a few moments to quietly reflect on the meaning that the words bring to mind. You can listen to sacred music, spoken words or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.

    -Focus your love and gratitude. In this type of meditation, you focus your attention on a sacred object or being, weaving feelings of love and gratitude into your thoughts. You can also close your eyes and use your imagination or gaze at representations of the object.

  • If I’m at my house, I like to take a hot bubble bath and then just chill and read a book or a magazine. Also, doing arts and crafts or taking up another hobby is fun and a good distraction from everyday stress.

  • DRIVE DOWN BY THE OCEAN, STOPPING ONCE AT A CONVENIENCE STORE FOR AN OLD LOAF OF BREAD. THEN WATCH THE WATER AND FEED THE SEAGULLS AVOIDING BECOMING A POOP TARGET FOR THEM

  • Some type of exercise always works for me—even if it’s just going walking. It calms me down and clears my head. Try it!

  • Find some relaxation music (I have a ZEN cd) and meditate. I don’t do anything special or funky, I just find a quiet spot, turn on the music, close my eyes, and do deep breathing. In thru the nose, out thru the mouth. I do it as long as I need to, until I feel calm. It really does make a big difference!

    Good luck!

  • try writing down how your feeling and why and then taking a few deep breaths and reading over it, it might not seem so bad. or get a coloring book and color when you start to freak out, makes you remember being a kid with no responsibility

  • Unless you’ve worked on meditation for years, it can often be more infuriating than calming.

    Deep breathing, long slow breathes in and out is the simplest and one of the most effective ways to calm down. And you can do it anytime, anywhere without making a scene or anyone even noticing.

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