How to calm down when you’re stressed

  • Success/coping with stress
  • Managing worry
  • Coping with COVID-19

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What It Does

This article walks through different ways to calm down, such as:

Grounding techniques
Breathing exercises
Visualization

How It Helps

This resource can help you:

Learn skills to de-escalate anxiety
Relax and let go of stress
Take care of yourself

This article walks through different ways to calm down, such as:

Grounding techniques
Breathing exercises
Visualization

This resource can help you:

Learn skills to de-escalate anxiety
Relax and let go of stress
Take care of yourself

The grounding/breathing exercises you shared were very helpful!

Kids Help Phone service client, aged 18-24

In addition to resources like this one, Kids Help Phone and Homewood Health also offer 24/7 confidential counselling at no cost.

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📞 Phone. Call 1-866-585-0445 (Adults) or 1-888-668-6810 (Youth) to speak with a counsellor.

📱 Text (SMS). Text WELLNESS to 741741 (Adult) or 686868 (Youth) to connect with a trained volunteer crisis responder for support.

However, If you’re interested in finding more resources like this one, including self-guided courses, webinars, peer-to-peer support groups, live counselling, mindfulness meditations, and more, you can create an account for free. You’ll also be able to complete a wellness assessment and track your progress towards your wellness goals.


Are you stressed out? These mindfulness tips can help you calm down right now.

If you’re stressed, whether it’s about school, work, relationships or anything else, you’re not alone. You may be feeling overwhelmed, anxious, or upset about a problem. Maybe even more than one. Whatever’s going on for you, it’s nice to know there are things you can do to help yourself calm down. Here are some positive coping strategies you can use in the moment:

  • Ground yourself: grounding techniques can help you regain control of your mind and body. Try using your senses to feel more connected to your environment. Focus on what you can see, touch, hear, taste and smell.

  • Breathe deep: breathing exercises can help relax your body and focus your mind. Try taking slow, deep breaths in through your nose and out through your mouth.

  • Use your imagination: sit or lie down in a safe, comfortable spot and use your mind to go somewhere else. Close your eyes and imagine you’re in a favourite place. You could also make up a game to play (like counting sheep) to distract yourself.

  • Open up: when you’re upset, you may want to spend time on your own. If you can, try to hang out with friends or family, too. Sometimes, talking about a problem with someone you trust can help you start feeling better.

  • Take a break: be kind to yourself and do something else for a while. You could play video games, watch a movie, listen to music, spend time with a pet, take a warm bath or meditate. Taking time out can help you move your mind off whatever is causing you stress.

  • Express yourself: you can try painting, writing, sculpting, singing, or dancing. Try doing something that helps you get your feelings out. Focus on a project and use it as a way to express yourself. This can help you feel some relief.

  • Have fun: look for something that makes you smile and take a few minutes to enjoy it. This could be a funny video, a picture of friends/family, etc. Laughing can help you unwind and focus on something fun.

  • Work it out: when you exercise, your body releases chemicals that can make you feel good (called endorphins). You could try going for a walk/run, playing a sport or doing yoga. All of these can help channel your energy into something positive. You could always ask a friend to work out with you!

  • Take a nap: taking a few minutes to rest your mind and body can help you cope with stress. Sleep can also give your brain a chance to process and reset. This makes it a little easier to manage what’s on your mind.

  • Get support: if you’re struggling, it’s important to get support. Find someone you can talk to right away, such as a friend, parent/caregiver or teacher. Kids Help Phone’s counsellors are only a phone call away and available 24/7 at 1-800-668-6868. They can help you calm down, even if you’re really upset.

If you’re stressed out, remember there are always things you can do to feel better. When things get rough, take a deep breath and give your mind a break. Getting support can help you calm down in the moment.

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