We all have those moments where our emotions seem to take over, don’t we? It’s like a storm that sweeps us off our feet. But what if I told you it’s possible to calm those emotional storms in 60 seconds or less?

As a mindfulness expert and the founder of Hack Spirit, I’ve spent years exploring and practicing techniques that can help us regain control over our emotions and reactions.

Now, let me share with you 8 quick and effective strategies that can help you find your calm amidst the chaos. These techniques are grounded in the principles of mindfulness and Buddhism. 

Let’s get started. 

1) Embrace the power of breath

Breathing, as simple as it sounds, is a potent tool in your emotional toolkit. I’ve been practising meditation and mindfulness for over 10 years, and I can’t emphasize enough the power of breath in calming your emotions in an instant.

Have you ever noticed how your breath changes when you’re anxious or upset? It becomes shallow and quick.

But here’s the beauty of it – you can flip the script. By intentionally slowing down your breath and making it deeper, you can send signals to your brain that everything is okay.

It’s a technique used extensively in mindfulness meditation and Buddhism. The beauty is in its simplicity and efficacy. When faced with emotional turbulence, take 60 seconds to focus on your breath. Inhale deeply, hold for a moment, and then exhale slowly. Repeat this several times.

While it may not solve the issue causing your emotional unrest, it certainly helps to calm your mind and body, giving you the clarity to tackle the problem head-on. 

2) Cultivate mindfulness

Mindfulness is like a superpower. It’s the ability to be fully present in the moment, acknowledging and accepting your feelings, thoughts, and sensations without judgment. As someone who practices and teaches mindfulness, I can attest to its transformative power.

Thich Nhat Hanh, a renowned Buddhist monk and mindfulness expert, once said: “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”

This quote beautifully encapsulates the essence of mindfulness.

Whenever you’re overwhelmed by emotions, take a minute to ground yourself in the present moment. Notice your surroundings – the color of the walls, the sound of your breath, the feel of your clothes against your skin.

This act of awareness not only distracts you from the intensity of your emotions but also helps you realize that just like a passing cloud, this too shall pass.

You are not your emotions; you are the observer of your emotions. And that makes all the difference.

3) Seek refuge in impermanence

Emotions, no matter how intense, are not permanent. They come and they go. Buddhism has a wise word for this: Anicca, which translates to ‘impermanence’.

Recognizing this fundamental truth can be a powerful way to calm your emotions quickly. The next time you’re swept up by a strong wave of emotion, remind yourself that it’s temporary.

It’s like standing on the shore watching the waves crash in. Some waves are small, others are large and seem to consume everything. But no matter how big the wave, it recedes, it calms, and so will your emotions.

This perspective doesn’t make the pain or discomfort of tough emotions go away instantly, but it helps you hold on to the knowledge that this too will pass.

And that alone can bring a measure of calm and peace amidst the emotional storm.

4) Practice non-judgement

In the whirlwind of emotions, we often add fuel to the fire by judging ourselves too harshly. We say things like, “I shouldn’t feel this way,” or “I’m weak for not handling this better.” But here’s the honest truth: emotions are not good or bad; they just are.

Mindfulness teaches us to practice non-judgement – to observe our feelings without labeling them or ourselves. It’s about acknowledging that it’s okay to feel what you’re feeling. This acceptance can be incredibly calming.

When you stop fighting your emotional state and give yourself permission to just be, you’d be surprised how quickly the intensity of your emotions can diminish. 

When you find yourself in emotional turmoil, try to step back, observe without judgement, and accept your feelings for what they are – just feelings.

5) Embrace the egoless state

A lot of our emotional distress comes from our ego – our sense of ‘I’, ‘me’, and ‘my’. This is something I explore in depth in my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego.

In the book, I discuss how our ego often amplifies our emotional distress by making us feel separate and isolated. But the truth is, we are not separate. We’re interconnected with everything around us.

Practicing mindfulness can help us recognize this truth, and in doing so, we can start to let go of the ego that often fuels our emotional fires.

When you’re caught up in a whirlwind of emotions, try to see beyond your ego. Recognize that your emotions are a part of the shared human experience. This perspective can bring about a sense of connectedness and calm.

Living with maximum impact doesn’t mean inflating your ego; it’s about embracing the wisdom of interconnectedness and navigating your emotions with grace and mindfulness.

6) Turn to compassion

Compassion is a powerful antidote to a plethora of emotional disturbances. 

The teachings of Buddhism emphasize the practice of compassion not just towards others, but importantly, towards oneself. It’s a fundamental aspect of the Buddhist path to enlightenment.

When you’re in the grip of strong emotions, it’s easy to forget to be kind to yourself. But this is exactly when you need self-compassion the most.

Remind yourself that it’s okay to feel what you’re feeling. You’re human and it’s natural to experience a range of emotions. Extend kindness and understanding towards yourself, just as you would to a friend who’s going through a tough time.

This act of self-compassion can provide immediate relief and calm your emotional storm. It’s not about ignoring or suppressing your feelings; it’s about holding space for them with kindness and understanding.

7) Adopt a beginner’s mind

In the realm of mindfulness, there’s a concept known as ‘beginner’s mind’. It’s about seeing things as if for the first time, free from any preconceptions or judgments.

When we get caught up in emotions, we often bring along our past experiences, expectations, and judgments, which can intensify the situation. But what if we could approach our emotions with a beginner’s mind?

Zen master Shunryu Suzuki once said, “In the beginner’s mind there are many possibilities, but in the expert’s there are few.”

This quote beautifully embodies the concept.

The next time you’re overwhelmed by emotions, try to see them from a fresh perspective. Rather than getting swept up in the story or narrative around the emotion, simply observe it just as it is.

This approach allows you to experience your emotions in their raw form, without adding extra layers of complexity. It can be surprisingly liberating and calming.

Every moment is unique and so is every emotional experience. Approach it with curiosity rather than judgment.

8) Allow yourself to feel

This might sound counterintuitive, but one of the most effective ways to calm your emotions quickly is to actually allow yourself to feel them.

In the practice of mindfulness, we learn that resistance often leads to persistence. The more we try to push away or ignore our emotions, the stronger they become.

Instead, try this. The next time you’re feeling overwhelmed by your emotions, rather than trying to suppress or distract yourself from them, give yourself permission to feel.

Acknowledge the emotion. Name it. Let it be there without trying to change it. You might find that by giving your emotions space to exist, they lose their intensity and power over you.

It’s okay to feel what you’re feeling. Emotions are a natural part of being human. By accepting them rather than fighting against them, you create a space for calm and peace to enter.

Conclusion

It’s not about avoiding or suppressing your emotions, but learning to navigate them with mindfulness and compassion.

If you found these tips helpful and want to dig deeper into the teachings of Buddhism and mindfulness, I invite you to check out my book, Hidden Secrets of Buddhism: How To Live With Maximum Impact and Minimum Ego. It’s packed with more insights and practical exercises to help you live a more mindful and fulfilling life.

Above all, remember that emotions are a normal part of the human experience. They don’t define us; it’s how we respond to them that truly matters.