We all worry and get upset from time to time. It’s a normal part of life, right? But what happens when that anxiety or anger takes over, and you can’t calm down? Being able to calm yourself in the moment is often easier said than done.

That’s why having a few strategies you’re familiar with can help you when you’re feeling anxious or angry. Here are some helpful, actionable tips you can try the next time you need to calm down.

1. Breathe
2.Admit that you're anxious and angry
3.Challenge your thoughts
4.Release the anxiety or anger
5.Visualize yourself  calm
6.Think it through
7. Listen to music
8. Change your focus
9.Relax your body
10. Write down your emotions
11. Get some fresh air
12. Fuel your body such as eat, hydrate or exercise
13.  Drop your shoulders if you are tense
14 . Have a centering object
15. Identify pressure points to calm anger and anxiety