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Rather than overthinking when problems or anxiety arise, try the following physical techniques to calm your nervous system quickly. First, you can massage your ears to lower stress since this stimulates the calming aspect of the vagus nerve. Second, control your breathing by exhaling long and slowly followed by inhaling twice – this will help to decrease your heart rate. Third, tap your heels to the ground for 30 to 60 seconds to help keep your body in the present. Fourth, push your jaw muscles forward and then release to reduce facial tension and remind yourself to let go. Lastly, focus on one neutral object for 20 to 30 seconds to help empty the mind. These simple techniques may help you to eliminate panic, re-establish calmness, and take control of the situation.
