How to calm down when your heart is pounding and your thoughts are racing? Seven simple ways to try right now, after stress or before sleep.
Anxiety often strikes without warning. After an unpleasant conversation, after reading the news, when you wake up at night for no reason. Your heart pounds, your breathing gets shallow, thoughts race one after another. In that moment the question of how to calm down is very concrete: you need relief now. So I will start with simple techniques you can use straight away, and then explain how I look at anxiety from the energy side.
How to calm down right now: 7 simple ways
1. Breathe slowly. Breathe in through your nose counting to four, hold for four, breathe out through your mouth counting to six or eight. Repeat five times. A longer out breath switches on the part of the nervous system responsible for rest.
2. Cold water. Splash your face with cold water or hold your wrists under a cold tap for a few seconds. The sudden coolness brings your attention back to your body and breaks the spiral of thoughts.
3. Feel the ground. Stand barefoot or press your feet firmly into the floor. Name five things you can see, four you can hear, three you can touch. It is a simple way to come back to the here and now.
4. Go for a walk. Ten minutes of calm walking outdoors helps the body use up stress hormones. Walk slowly and look at the trees and the sky, not at your phone.
5. Write your thoughts down. Take a sheet of paper and write everything that is going round in your head, without correcting or judging. Once your thoughts are on paper, you no longer have to hold them in your head.
6. Limit the news. If the news makes you anxious, switch it off for at least a day. The world will not stop, and your nervous system will get a break.
7. Warm tea and silence. Chamomile, lemon balm or mint tea, drunk slowly and without a screen, is a small ritual that tells the body: now it is safe to relax.
You do not need to try every method at once. Choose one or two that feel closest to you and repeat them every day, even when you feel fine. The more often the body experiences calm in a quiet moment, the easier it finds its way there when anxiety hits. It is like a muscle: we train it not when we need it, but in advance.
How to calm down after stress
After a strong shock, the body stays tense for a while even when the danger has passed. Let yourself move it out: go for a walk, do some exercise, shake out your hands, even have a cry. Talk to someone you trust. Do not try to analyse what happened straight away. Calm the body first, and the mind will follow.
Do not expect much of yourself the day after a big shock. Your body may feel tired, as if after an illness, and your head may feel heavy. That is a normal reaction. Look after the simple things: sleep, eat something warm, get some fresh air. If the stress was caused by a specific event, after a few days it is worth talking about it calmly or writing it down, so that it does not stay stuck inside.
How to calm down before sleep
Evening anxiety usually rises when the noise of the day falls silent. An hour before bed, put your phone away, dim the lights and air the room. Once in bed, breathe in and out slowly a few times, consciously relaxing your feet, legs, belly, shoulders and face. If thoughts keep coming back, jot them down on a notepad by the bed and promise yourself to return to them tomorrow. If your sleep does not improve for a long time, check where your bed stands too: sometimes it is over a geopathic zone.
What to avoid when you feel anxious
Some of the things we do to calm down only make anxiety worse. Alcohol relaxes you for a short while, but the next day the anxiety returns even stronger. Coffee and energy drinks send the body the same signals as fear: a faster heartbeat and tension. Scrolling on your phone at night, searching for answers about your symptoms, usually just frightens you more. It is also wise not to sort out relationships or make important decisions late in the evening, when your strength is at its lowest. In the morning the same question looks quite different.
How I see anxiety from the energy side
When anxiety keeps returning without a clear reason, I often see that a person’s energy is out of balance. Sometimes it is an old fright that never left the body. Sometimes it is an outside influence, such as the evil eye or someone’s strong emotions. Sometimes it is the surroundings: a home where heavy energy has built up, or a place where every family member feels unwell. Until that is cleared, breathing exercises help, but the anxiety keeps coming back.
People who come to me because of anxiety often say something similar: “It is as if something is pressing on my chest, even though everything is fine.” During diagnostics I quite often find that the energy is blocked exactly where the pressure is felt. Once the block is released, the body can finally relax, and breathing exercises and other simple techniques start working much better. The two do not get in each other’s way: what you do yourself and my work complement each other.
When to see a doctor
If anxiety attacks keep recurring and get in the way of work, sleep or leaving the house, see your GP, a psychologist or a psychiatrist. A panic attack can sometimes be hard to tell apart from a heart problem, so if you have chest pain or cannot catch your breath, call 112 immediately. If you feel hopeless and have thoughts of harming yourself, call 112 or the Vilties linija crisis line on 116 123 (available 24 hours). Abroad, call your local emergency number. Bioenergy complements medicine but does not replace it, so do not stop medication your doctor has prescribed.
How I can help
During a bioenergy diagnostic session I use a dowsing rod to find what keeps your anxiety going, and then carry out the correction. If I see that the cause lies in your home, we can discuss clearing the space. A session lasts an hour to an hour and a half. You can come to my studio in Kaišiadorys, Gedimino g. 109, next to Rimi, halfway between Kaunas and Vilnius, or we can work remotely from a photo, keeping in touch by phone, WhatsApp or Messenger. I consult in Lithuanian, Russian and English. The first phone call is free: you tell me what is happening, and I will tell you whether I can help. Sometimes just talking it through already makes things easier.
Through diagnosis I help you understand the causes of feeling unwell and of repeated setbacks. During correction your original inner state is restored: anxiety, fear and heaviness simply let go.
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