50 Ideas To Calm Down When You’re Stressed!

By Patricia Rios

In times of stress, it’s easy to feel overwhelmed, especially if you struggle with anxiety. That’s where self-soothing techniques come in handy, helping you regain control and find calmness amidst the chaos.

I’ve personally experienced the benefits of self-soothing and grounding techniques, especially during moments of intense anxiety. Simple activities like walking by the sea or admiring the sky have been incredibly soothing.

50 Ideas To Calm Down When You're Stressed!

If you’re feeling overwhelmed, remember that there are simple ways to ease your anxiety and regain a sense of control. Incorporating these techniques into your daily routine can significantly improve your emotional management.

So, What is Self-Soothing?

Self-soothing techniques are essential for managing stress and promoting emotional well-being. These techniques provide practical ways to relax your body and mind during challenging times, helping you maintain balance and cope with difficult emotions.

Here are 50 categorized self-soothing techniques to help relieve stress and calm anxiety. Incorporating these strategies into your routine can empower you to manage stress better and prioritize your mental health.

Use The 5 Senses

Relaxing your body and mind can be achieved by engaging with the five senses: sight, smell, touch, taste, and hearing. Categorizing self-soothing techniques based on these senses simplifies finding what works best for you.

Consider activities that bring you peace during stressful times. Everyone’s preferences are unique. Remember that some activities may overlap regarding sensory experiences, which is perfectly fine.


  1. Bring back good memories: Print and hang up your favorite photos to create a unique photo wall. Get crafty and make it your own!
  2. Draw places you love: sketch or paint scenes from your favorite spots, and let your creativity flow with colored pencils, crayons, or paint.
  3. Count your blessings. Start a gratitude list, noting down things that make you smile. Need inspiration? Check out Thirteen Thoughts for her uplifting list of 100 things she’s grateful for!
  4. Explore nature virtually. Download a nature app like Leafsnap for your daily strolls. Take in the beauty around you and discover new plants and trees!
  5. Get creative with Canva. Use Canva to design a themed collage featuring your favorite photos and quotes. Whether it’s based on colors, moods, or places, let your imagination run wild!
  6. Lose yourself in the stars.
    Wrap yourself in a blanket and spend some time stargazing. You can enhance the experience with apps like SkyView or Star Walk 2: Night Sky!
  7. Embrace visualization.
    Take a moment to close your eyes and indulge in visualization. It’s a simple yet effective way to unwind and let your imagination roam free.
  8. Dive into guided meditation. Explore the calming world of guided meditation to soothe anxiety and anchor yourself in the present moment. You can easily access meditation apps or follow guided sessions on YouTube.
  9. Enjoy a leisurely drive. Cruise with the windows down and let the breeze whisk away your worries as you take in the sights around you.
  10. Journal mindfully. Journaling with a mindfulness workbook can nurture mindfulness and reduce stress. Consider “A Year of Mindfulness” for its wealth of daily prompts to guide your practice.
  11. Set the mood with aromatherapy. Ignite an aromatherapy candle, like lavender or vanilla scents, to create a serene atmosphere. Brands like Bath & Body Works and Yankee Candle offer excellent options to enhance your relaxation experience.
  12. Indulge in baking sweet bread. Freshly baked bread fills your kitchen with a comforting aroma. Try out a delightful recipe like homemade Banana Bread for a heavenly treat!
  13. Treat yourself to fresh flowers. Brighten your space and lift your spirits with a bouquet of fresh blooms. Let the vibrant colors and fragrant scents of flowers bring the calming essence of nature into your home.
  14. Immerse yourself in nature’s scents. Close your eyes and inhale deeply during outdoor walks or moments in the backyard. Savor the delightful fragrances of nature, from the earthy scent of freshly cut grass to the sweet aroma of flowers in bloom.
  15. Awaken your senses with morning coffee. Kickstart your day with the refreshing aroma of freshly brewed coffee. Let the rich fragrance of coffee beans energize your mornings and set a positive tone for the day ahead.
  16. Discover your signature scent. Explore your senses and identify scents that evoke calmness, joy, and comfort. Whether you resonate with the warmth of cinnamon, the sweetness of vanilla, or the tropical essence of coconut, find scents that resonate with you.
  17. Embrace aromatherapy with a diffuser. Enhance your surroundings with soothing aromas using a diffuser and essential oils. Check out our list of the Best Essential Oil Diffusers to elevate your home ambiance and promote relaxation.
  18. Refresh your space with fresh air. Combat anxiety and stress by inviting fresh air into your home. Open your windows to let in the crisp breeze, and take a moment to inhale deeply, allowing the revitalizing air to rejuvenate your senses.
  19. Reflect on the essence of home. Pause and contemplate the familiar scents that define “home” for you. Whether it’s the aroma of freshly brewed coffee, the rich scent of pasta sauce simmering on the stove, or the earthy fragrance of Lake Michigan, cherish the memories and comforts associated with these scents.
  20. Indulge in moisturizing. Treat yourself to a luxurious moment by applying your favorite lotion. As you massage it into your skin, immerse yourself in the scent. Let the fragrance transport you to pleasant memories: perhaps a day at the beach, a stroll in the park, or the comforting aroma of sweet treats.


  1. Get cozy with a blanket.
    Cocoon yourself in warmth by snuggling under a soft blanket on your couch. Consider trying weighted or waffle blankets for added comfort!
  2. Cuddle with your furry friend.
    Embrace the calming power of pet cuddles by snuggling up with your beloved pet. Spending time with your furry companion can be a soothing way to alleviate anxiety. 🐶
  3. Treat yourself to a self-massage.
    Give yourself a gentle massage to ease tension and promote relaxation. Explore self-massage techniques for stress relief or follow along with guided self-massage and meditation videos.
  4. Enjoy a spa-like bath experience.
    Transform your bath into a tranquil retreat with relaxing bath products. Enhance your soak with luxurious bubbles, soothing scents, or indulgent bath bombs for a rejuvenating spa day at home.
  5. Explore textures around you.
    Engage your senses by noticing and appreciating the textures of objects nearby. Take a mindful moment to explore the tactile sensations around you. For instance, feel the softness of a blanket on your lap or the plushness of a carpet beneath your feet as you go about your day.
  6. Embrace yourself or a loved one.
    Wrap your arms around yourself in a warm hug—it’s an act of self-love that can uplift your spirits. Share the love by embracing someone dear to you, feeling the warmth and comfort of their affectionate embrace.
  7. Indulge in freshly laundered bedding.
    Experience the luxurious feeling of clean sheets against your skin. Launder your bedding, slip into the fresh linens, and unwind in your cozy bed.
  8. Opt for cozy attire.
    Choose clothing made from soft, comfortable fabrics for a soothing sensation throughout the day. Select outfits like leggings, oversized tees, or biker shorts to envelop yourself in warmth and relaxation.
  9. Craft your stress-relief dough.
    Create your stress relief dough for a therapeutic tactile experience. Mold and shape the dough to release tension and promote relaxation, offering a calming activity for moments of stress or anxiety.
  10. Enjoy nature’s embrace.
    Find solace beneath a tree, close your eyes, and relish the sensation of the grass beneath your feet. Let the warmth of the sun and the gentle touch of nature soothe your mind. 🌳


32. Explore tea varieties with a subscription box. Indulge in the comforting ritual of tea time by trying different varieties from a subscription box. Savor the flavors and aromas that accompany each brew. Consider options like Sips By for a delightful tea exploration experience!

  1. Whip up a homemade comfort meal. Cook your favorite dish to treat yourself to a delicious homemade meal. Discover joy in preparing and savoring a comforting culinary creation. Explore recipes online, like this mouthwatering Mac & Cheese recipe by Tornadough Alli!
  2. Prepare a nourishing snack. Show your body some love by whipping a nutritious snack packed with colorful veggies, fruits, protein, and other wholesome ingredients. Need ideas? Explore this list of 50 Super Healthy Foods for inspiration!
  3. Indulge in dark chocolate. Savor a piece of decadent dark chocolate or your favorite dessert. Please pay attention to its texture, flavor, and richness as you treat yourself to this delightful indulgence. 🍫
  4. Reflect on your top 5 favorite foods.
    Consider and compile your most beloved dishes into a recipe book showcasing your culinary favorites!
  5. Incorporate fresh herbs into your meals.
    Enhance your cooking with fresh herbs like basil, parsley, and chives. For easy access, consider cultivating a small indoor herb garden!
  6. Explore anxiety-relieving foods.
    Integrate anxiety-reducing foods like yogurt, avocado, and nuts into your diet to promote mental well-being.
  7. Practice mindful eating.
    Savor each bite by eating slowly and attentively, free from distractions. Note the various textures and flavors, and embrace the simplicity of enjoying a meal without electronic interference.


  1. Immerse yourself in ambient sounds.
    Discover sounds that bring you peace, whether raindrops, ocean waves, or bustling cityscapes. Find ambient soundtracks on YouTube to create a calming atmosphere wherever you are.
  2. Connect with a loved one.
    Take a moment to reach out to someone dear to you. A simple call can provide a sense of comfort and connection.
  3. Tune in to nature’s melody.
    Find a quiet spot outdoors and listen to the soothing sounds of birds chirping. Let nature’s symphony calm your mind and uplift your spirits.
  4. Lose yourself in music.
    Put on your favorite tunes and let the melodies transport you to peace and serenity. Immerse yourself in the beauty of music, and let it soothe your soul.
  5. Recall a calming sound.
    Pause and summon a peaceful sound to mind. Whether it’s the soft pitter-patter of rain or the serene hum of a dishwasher, let its memory soothe your senses.
  6. Discover tranquil podcasts.
    Uncover podcasts designed for relaxation and mindfulness. Immerse yourself in comforting voices and inspiring narratives to unwind your thoughts.
  7. Affirm self-kindness.
    Speak affirmations aloud to nurture your well-being. Embrace positive words that resonate, fostering self-love and tranquility within.
  8. Enjoy background entertainment.
    Let soothing content accompany your day-to-day activities. Whether it’s vlogs, ASMR videos, radio shows, or TV programs, find what lifts your spirits and eases your mind.
  9. Dive into a heartwarming audiobook.
    Indulge in the cozy comfort of a delightful audiobook. From romance novels to feel-good stories, let authors like Sarah Dessen and Rainbow Rowell whisk you to captivating worlds. Explore more reading recommendations in my summer reading list or via The EveryGirl’s curated selection of feel-good books.
  10. Curate a “Top 20” playlist of cherished songs.
    Recall the tunes that transport you to cherished memories or evoke feelings of joy. Craft a personalized playlist on platforms like Spotify to keep those moments alive. Please share your favorite self-soothing techniques with me! Do any resonate with the suggestions here?

Patricia Rios

I have been writing makeup and beauty content for more than ten years. My passion is to uplift you, my reader, to feel better about yourself.

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