A few years ago, I was constantly overwhelmed, juggling work, home life and a never-ending to-do list, searching for quick ways to find calm.
My mind raced from one task to the next, never slowing down. By the end of the day, I was exhausted yet somehow still wired and I knew something had to change.
I didn’t have an hour for yoga or time to escape to a retreat, but I did have a few minutes here and there.
So, I started small, deep breathing while waiting for the kettle to boil, stretching between emails or stepping outside for fresh air. These simple habits made all the difference.
Science backs this up too. Short, mindful moments can reduce anxiety, lower cortisol levels and improve focus. They help break the stress cycle without disrupting your day.
Whether you’re feeling overwhelmed, struggling to switch off or just need a quick mental reset, these practical techniques will help you find calm, even on the busiest days.
13 Quick Ways to Find Calm
You don’t need hours of free time or perfect conditions, just a few minutes and a willingness to pause for a beat. These simple techniques are proof that even the busiest days can hold space for calm.
1. A Two-Minute Reset to Ease Stress Instantly
Sometimes, the best way to calm your mind is to pause and breathe.
Try this:
- Take a deep breath in through your nose for four seconds.
- Hold your breath for four seconds.
- Exhale slowly through your mouth for six seconds.
- Repeat this cycle a few times.
This activates your body’s relaxation response, helping you reduce anxiety quickly.
If you find evenings particularly stressful, check out these Sunday evening routine ideas for a calm and productive week ahead.
2. Move Your Body to Reset Your Mind
Physical activity is one of the fastest ways to shake off stress and reset your mood.
Try this:
- Stand up and stretch your arms overhead.
- Roll your shoulders, twist your spine or take a few neck stretches.
- If you can, take a brisk five-minute walk to clear your head.
Even five minutes a day of movement can lower stress hormone levels and help you feel calmer.
3. The 5-4-3-2-1 Grounding Trick
When your mind is racing, grounding techniques bring you back to the present moment.
Try this:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This breaks overthinking patterns and calms anxiety quickly.
For more ways to manage stress, explore these simple ways to boost your mood naturally.
4. Listen to Music to Shift Your Mood
Music has been scientifically proven to lower cortisol levels and help you relax.
Try this:
- Put on calming instrumental music, like piano or nature sounds.
- Choose songs that bring back happy memories.
- Experiment with binaural beats, which are designed to promote relaxation.
Music can help distract your mind and bring you instant calm.
5. Take a Digital Detox
Constant notifications can keep your brain overstimulated, making it harder to feel calm.
Try this:
- Turn off notifications for ten minutes.
- Put your phone away and step outside.
- Close your eyes and picture yourself calm.
Even a short break from screens can help you feel less stressed and more present.
6. Use Progressive Muscle Relaxation
This technique releases tension from your body, helping you relax instantly.
Try this:
- Tense a muscle group (like your shoulders) for five seconds.
- Slowly release the tension and notice the relaxation.
- Work through different parts of your body.
This is especially helpful before bed to help you calm down and sleep better.
7. Take a Mindful Sip of Your Drink
A hot cup of tea or coffee can be a great way to reset, if you drink it mindfully.
Try this:
- Hold your cup and feel the warmth in your hands.
- Take a sip and focus on the taste and aroma.
- Let yourself slow down and enjoy the moment.
This small act of being present can reduce stress in minutes.
8. Step Outside for Fresh Air
Being outdoors helps lower stress hormones and boost your mood.
Try this:
- Step outside and take a few deep breaths.
- Look at the sky or focus on nature around you.
- Feel the sun, wind or fresh air on your skin.
Spending just a few minutes outside can help you feel calmer and more refreshed.
9. Repeat a Calming Affirmation
Positive self-talk can shift your mindset and reduce anxious thoughts.
Try this:
- Repeat phrases like:
- “I am safe and in control.”
- “This moment will pass.”
- “I am exactly where I need to be.”
Words shape your emotions and choosing positive affirmations can help you find calm in stressful situations.
10. Focus on One Good Thing That Happened Today
When you feel overwhelmed, shifting your focus can help you feel less anxious.
Try this:
- Think of one good thing that happened today.
- Recall how it made you feel.
- Let yourself appreciate that moment.
Gratitude has been shown to improve mood and reduce stress.
11. Practise Deep Exhales
Deep exhaling tells your brain you’re safe, helping to lower your stress hormone levels.
Try this:
- Inhale through your nose for four seconds.
- Exhale slowly and fully for six seconds.
- Repeat until you feel your anxiety lessen.
This is especially helpful if you feel tense or anxious.
12. Try Visualisation to Reset Your Mind
Your brain reacts to imagination the same way it does to real experiences.
Try this:
- Close your eyes and picture yourself calm.
- Imagine a peaceful place, a quiet forest, a cosy room or a beach at sunset.
- Feel your breathing slow down as you immerse yourself in the scene.
Visualisation is a great way to distract your mind and bring instant relaxation.
13. Turn Routine Moments into Mini Wellness Breaks
You don’t need extra time to find calm, just small mindful moments throughout your day.
Try this:
- Take a deep breath while washing your hands.
- Focus on how the water feels on your skin.
- Use meal times as a moment to slow down and enjoy.
By weaving mindfulness and wellness breaks into daily habits, you can train your brain to remain calm even in stressful situations.
Final Thoughts – Finding Calm in Everyday Moments
I used to think I needed huge lifestyle changes to feel calmer, but really, it’s about small, intentional moments.
Next time you feel stressed or anxious, try one of these simple techniques. You don’t need an hour, just a few minutes a day can go a long way in helping you reset, recharge and reduce stress.
What’s your favourite way to find calm? Let’s share ideas in the comments!
