9 Effective Ways to Calm Down Quickly

Those who suffer from anxiety know too easily how stressful external stimuli can trigger intense emotions like anger, panic attacks, and overall dread. These highly sensitive people can feel a spike in their adrenaline from these attacks and might find it difficult to return to a normal, calm state.

The ramifications of a heightened, constant state of stress are troubling, not just to your mental health but to your physical well-being. Read more

How to Lower Resting Heart Rate and Protect Your Heart Health

How can you tell if you’re healthy? There are so many indicators you could choose from, including how long you can run, how good you feel, and how much you can lift. But if there’s one health indicator you should really be keeping track of, it’s your resting heart rate. Read more

Put Your Worries to Bed: How to Stop Worrying

Worrying can be a productive way to try to anticipate adverse events and take steps to shore them up. But for many of us, worrying has the opposite effect. We get so caught up in hypothesizing every worst-case scenario that we lose sight of the big picture and find that our mental and emotional energies are completely zapped. For worry warts, the apprehension brought on by worrying can immobilize you. Read more

7 Books To Help You Discover Calm and Wisdom

Discover calm while breathing, discover wisdom while reading with these book recommendations from the Spire Wellness Team.

These are just a few of our favorite books that share knowledge on how to live a happier, healthier life. Read more

A Guide to Proper Breathing Techniques

Breathing is something we rarely think about. It was our first natural action at birth and it happens automatically: Air comes into our lungs and air comes out. But breathing can also have a substantial impact on our mental and physical health. Read more

Anxiety Attack Symptoms: 14 Physical and Mental Signs

If you suffer from anxiety, you may have also experienced an anxiety attack.

Commonly known as a panic attack, an anxiety attack is when feelings of dread or anxiety become extreme and a person experiences a physical reaction and intense fear. The physical symptoms are so strong that people believe they are having a heart attack or are dying, often causing them to seek help at an emergency room. Knowing what an anxiety attack looks like before it happens can help you recognize the attack, seek the proper treatment and equip you with the knowledge to prevent anxiety attacks in the future. Read more

How to Relax Your Mind to Reduce Stress and Anxiety

High-anxiety situations create racing thoughts that stick with you for hours or even days. If you don’t know how to relax your mind, your worries can make it difficult to enjoy what’s around you.

When you’re stressed out, you never really enjoy the present moment. Not to mention the physical harm that comes from stress — increased blood pressure, intense muscle tension and erratic heart rates. A chronically stressed out mind is not good for your overall wellbeing.

That’s why learning how to relax your mind is essential to stress reduction. Read more

How to Stop a Panic Attack in 6 Steps

During a panic attack, your entire body is on high alert. Your heart is pounding and you are breathing fast and shallow. Your thoughts are racing, and you can’t think straight. The physical symptoms of a panic attack are real and intense. A panic attack can truly throw off the rest of your day. It’s understandable that you’d want to learn how to stop a panic attack.

At the peak of a panic attack, it can feel like there’s nothing you can do. Don’t get discouraged. There are techniques you can leverage to reduce the severity of your panic attack, and even stop it altogether. Read more

How to Fall Asleep Faster

Trouble falling asleep? These tactics might help.

Struggling to fall asleep at night can feel exasperating, and can have serious impacts on your mood, work, and social life in the days following. If you’re here because you’re desperate for a solution, take comfort in knowing that you’re not alone. In just the United States, approximately 40% of adults report either short term or chronic insomnia, or inability to sleep, according to the American Sleep Association. This article is meant to help you pinpoint the source of your sleeplessness and provides some science-backed solutions to help you finally get some satisfying, restful shut-eye. Read more

How to Stay Calm and Prevent Anxiety From Taking Over

There are thousands of things to worry about every day. It’s easy to get caught up in the stresses of the day and let them build up until you have an anxiety attack. Going around in a constant state of anxiety can prevent you from taking part in your life.

Instead of waiting until you have an anxiety attack, there are many techniques you can use to manage your anxiety and prevent it from getting out of hand.

The best thing you can do is practice mindfulness and incorporate calmness into all parts of your life. After all, it’s much easier to prevent anxiety attacks from happening than it is to calm down from them.

Here are some techniques that will help you stay calm when you incorporate them into your daily routine. Read more