There are many ways to calm down but it is not always easy depending on your location. If you are in a public place such as work, taking a walk to the bathroom and rubbing your hands together until they are warm and placing them over your eyes is a technique that many use. Another that is sometimes implemented are distracting the senses for a short time. 5: Acknowledge FIVE things you see around you. Maybe it is a bird, maybe it is pencil, maybe it is a spot on the ceiling, however big or small, state 5 things you see.
4: Acknowledge FOUR things you can touch around you. Maybe this is your hair, hands, ground, grass, pillow, etc, whatever it may be, list out the 4 things you can feel.
3: Acknowledge THREE things you hear. This needs to be external, do not focus on your thoughts; maybe you can hear a clock, a car, a dog park. or maybe you hear your tummy rumbling, internal noises that make external sounds can count, what is audible in the moment is what you list.
2: Acknowledge TWO things you can smell: This one might be hard if you are not in a stimulating environment, if you cannot automatically sniff something out, walk nearby to find a scent. Maybe you walk to your bathroom to smell soap or outside to smell anything in nature, or even could be as simple as leaning over and smelling a pillow on the couch, or a pencil. Whatever it may be, take in the smells around you.
1. Acknowledge ONE thing you can taste. What does the inside of your mouth taste like, gum, coffee, or the sandwich from lunch? Focus on your mouth as the last step and take in what you can taste. At home, you can exercise, take a bubble bath, listen to your favorite music etc. While these things work for some, sometimes there are other things that can be better. Explore some coping skills and make a list of things you can do and practice them not only while you are not calm, but also while you are at peace. This helps us not relate the coping skill with stress. Its a trial until you find the perfect one that helps you but no matter what, dont go through this alone and always talk things out with someone when you can! :)