9 Stress Hacks To Help You Calm Your Nerves Instantly

Your brain often goes into a ¡®fight-or-flight¡¯ mode when dealing with the stresses of deadlines, bill payments, loans, or just with friends and family even sometimes. What you say or do in this situation may be compromised due to the fact that your heart is beating faster, you breathing is more rapid, and your muscles are tensing up because of your body's response to your stress on your brain.

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Instead of letting yourself get overwhelmed, however, taking steps to control your brain¡¯s stress response to these situations can help you calm down and handle the situation more effectively and productively.

These are some simple, yet highly effective steps you can take

1. Recognize when and why you get into fight-or-flight mode first

Our ancestors (caveman days) used to often be faced with a situation where they either had to fight or flee depending on the severity of the situation because the situations they faced were dangerous and physical in nature.

If you can catch the first signs of this kind of stress you give yourself the chance to prevent your brain and your body from going into a paralysis of such a kind.

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2. Breathe slowly and mindfully to calm yourself instantly!

Staying focused on your breath can take the focus away from the reason you're stressed out. Mindful slow rhythmic breathing can positively impact the vagus nerve¡ªa large nerve connected to your heart, lungs, and other organs that can bring your body back to a relaxed a state from a fight-or-flight state.

Practice breathing in for 4-5 counts, resting for a count of 2, and then breathing out for around 6 counts.

3. Go for a stroll (in nature if possible)

Research shows that physical activity encourages the production of endorphins, often known as the ¡®happy hormones¡¯, whenever you¡¯re engaged in any kind of movement.

Give yourself a couple of minutes get outside and add a touch of nature to your surrounding while taking a stroll. You¡¯ll instantly feel a smile emerge on your face and sense of relief within.

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4. Lose yourself in scenic imagery if strolling around is not an option!

If you don¡¯t have the luxury of time to step outdoors or take a stroll even for a few minutes, expose your eyes to images of nature or pathways or streets and stare hard into them.

While you¡¯re at it allow your senses to visualise a peaceful and idyllic scenery; such as the breeze kissing your skin, the smell of beach or the sound of birds chirping. Your heart rate and stressors will experience an instant drop.

5. Improve your posture to feel more confident

The journal Health Psychology states that people who performed tasks with a slouched posture had more negative thoughts and feelings that people who sat up straight.

In fact, psychologist Amy Cuddy in a popular Ted Talks video speaks about how standing with an upright posture increases testosterone levels and reduces the levels of your stress hormone, making you feel more confident and less stressed.

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6. Making a to-do list can ease your mind

It¡¯s easy to get overwhelmed by the sheer number of tasks-at-hand. Breaking your tasks down into smaller steps can not only make them more manageable but also help you prioritise tasks that are the most taxing on your mind.

Just bringing in this structure can bring order to an otherwise chaotic mind that is causing you stress.

7. Clench your right fist to handle a stressful situation logically

Since the left side of your brain handles logic and verbal ability and the right side handles your emotions, activating your left side can help you logically handle a stressful situation.

Clench and unclench your right fist a few times to think straight while facing fear and anxiousness, since your right hand activates the left side of the brain.

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8. Lose yourself in music to divert your mind

Listening to your favourite tune or something peaceful for a brief period can transport your mind to a wonderful place; diverting its attention from all its stresses.

Several studies such as one published in PLoS One in 2013 revealed that music can impact your psychobiological stress system, which can help calm your nerves before undertaking a stressful task.

9. Look at the positives in adverse situations

Sometimes you could gain from the stress you are facing if you look at it as an opportunity to grow; especially if the situation at hand requires the strength or the skill to overcome it.

Think about the stress you face as an opportunity to grow while you master the art of dealing with it.