Calm down
in SpanishCálmate
/KAHL-mah-teh/
This is the most common and direct way to tell a friend, family member, or someone you're familiar with to calm down. It's a command from the verb 'calmarse' (to calm oneself).
Knowing how to say 'calm down' in Spanish, like 'cálmate' or 'tranquilo,' is a key part of supporting your friends.
💬Other Ways to Say It
Tranquilo / Tranquila
/trahn-KEE-loh/ /trahn-KEE-lah/
Literally 'tranquil' or 'calm,' this is an extremely common, gentle way to soothe someone. It feels less like a command and more like a reassuring suggestion. Remember to match the ending to the person's gender ('o' for male, 'a' for female).
Cálmese
/KAHL-meh-seh/
This is the formal version of 'Cálmate,' used when addressing someone with respect (usted form). You'd use it for an elder, a boss, a client, or a stranger.
Relájate
/reh-LAH-hah-teh/
Meaning 'Relax,' this is often used interchangeably with 'Cálmate.' It can sometimes feel a bit more focused on physical tension or general stress rather than acute panic or anger.
Tómalo con calma
/TOH-mah-loh kohn KAHL-mah/
This phrase means 'Take it easy' or 'Take it calmly.' It's excellent advice for someone who is rushing, stressing out, or overreacting to a situation. It can be used in both formal and informal contexts.
No te preocupes
/noh teh preh-oh-KOO-pehs/
Meaning 'Don't worry,' this is used when the reason for agitation is anxiety or fear about the future. It directly addresses the source of the stress.
No te alteres
/noh teh ahl-TEH-rehs/
This means 'Don't get worked up' or 'Don't get agitated.' It's a bit stronger than 'cálmate' and is often used when someone is getting visibly angry or flustered.
Respira hondo
/rehs-PEE-rah OHN-doh/
A very practical instruction: 'Breathe deeply.' It's a great way to de-escalate a situation by giving a concrete, physical action to perform.
Bajá un cambio
/bah-HAH oon KAHM-byoh/
A classic regionalism from the Río de la Plata area, this literally means 'Shift down a gear.' It's a very colloquial way to tell someone to slow down, relax, and stop being so intense.
🔑Key Words
Key Words to learn:
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📊Quick Comparison
Choosing the right way to say 'calm down' depends heavily on the situation and your relationship with the person. Here’s a quick guide to the most common options.
| Phrase | Formality | Best For | Avoid When |
|---|---|---|---|
| Cálmate / Cálmese | Informal / Formal | Directly addressing someone in a moment of panic, anger, or high emotion. | You don't want to sound too bossy or risk escalating the situation with a command. |
| Tranquilo / Tranquila | Informal | Gently reassuring someone who is worried, stressed, or anxious. It's very versatile. | A more forceful intervention is needed, like stopping a dangerous panic attack. |
| Relájate | Informal | Telling someone to de-stress, stop overthinking, or release physical tension. | The person is genuinely angry or scared; 'relax' can sound dismissive of their feelings. |
| Tómalo con calma | Neutral | Advising someone to be patient or approach a stressful, ongoing situation with less intensity. | Dealing with a sudden, immediate crisis that requires quick action, not patience. |
📈Difficulty Level
The sounds are generally straightforward for English speakers. The main challenge is placing the stress correctly on the first syllable: KAHL-mah-teh.
This involves reflexive verbs (calmarse) and command forms (imperative mood), which can be tricky. You also need to distinguish between formal (cálmese) and informal (cálmate) versions.
This phrase is highly dependent on context and tone. Using it incorrectly can easily escalate a situation or make you sound condescending, so it requires social awareness.
Key Challenges:
- Mastering the right tone to sound supportive instead of dismissive.
- Remembering to switch between informal (cálmate) and formal (cálmese).
- Knowing when a gentler alternative like 'tranquilo' is more appropriate.
💡Examples in Action
Cálmate, por favor. No ganas nada gritando.
Calm down, please. You don't gain anything by shouting.
Señor, entiendo su frustración, pero le pido que se calme para que podamos resolver esto.
Sir, I understand your frustration, but I ask you to calm down so we can resolve this.
Tranquila, amiga. El examen no es hasta el viernes, tienes tiempo para estudiar.
Calm down, friend. The exam isn't until Friday, you have time to study.
¡Che, bajá un cambio! No es para tanto, solo fue un error.
Hey, take it down a notch! It's not that big of a deal, it was just a mistake.
🌍Cultural Context
Tone is Everything
Just like in English, the way you say 'calm down' can either be soothing or incredibly inflammatory. A gentle, reassuring tone with 'tranquila' can be very comforting, while a sharp, dismissive '¡Cálmate!' can make someone even angrier. Be mindful of your tone and body language.
The 'Calm Down' Hand Gesture
Across the Spanish-speaking world, a common gesture accompanies these phrases. It involves holding your hand out, palm facing down, and gently moving it up and down. This non-verbal cue reinforces the message to de-escalate and take it easy.
Emotional Directness
In many Spanish-speaking cultures, people can be more direct and open with their emotions. While telling a stranger to 'calm down' can still be risky, using these phrases with friends and family is very common and often seen as a normal part of showing you care about their well-being.
❌ Common Pitfalls
Using 'Cálmate' with a Stranger
Mistake: "Saying 'Cálmate' to a police officer, an elderly person, or an upset customer."
Correction: Use the formal 'Cálmese, por favor.'
Forgetting Gender with 'Tranquilo/a'
Mistake: "Saying 'Tranquilo' to a female friend who is upset."
Correction: Say 'Tranquila'.
Using the Noun 'Calma' as a Command
Mistake: "Shouting '¡Calma!' at someone."
Correction: Use '¡Cálmate!' or '¡Cálmese!'
Sounding Dismissive
Mistake: "Saying 'Ya, cálmate' ('Okay, calm down now') with an impatient tone."
Correction: Soften it with phrases like 'Tranquilo, todo va a estar bien.' ('Calm down, everything will be okay.')
💡Pro Tips
Soften the Command
A direct command can sometimes feel aggressive. Soften it by adding 'por favor' (please) or starting with a gentle word like 'mira' (look) or 'a ver' (let's see). For example, 'A ver, cálmate un poco y explícame qué pasó.' (Okay, calm down a bit and explain to me what happened.)
Offer Reassurance Immediately
The most effective way to use these phrases is to immediately follow up with reassurance. Pair 'Cálmate' with 'Estoy aquí para ayudarte' (I'm here to help you) or 'Tranquilo' with 'Vamos a solucionarlo' (We're going to figure it out).
Choose the Right Tool for the Job
Think about the source of the distress. If it's anger or panic, 'Cálmate' or 'Respira hondo' might be best. If it's general anxiety or stress, 'Tranquilo/a' or 'Tómalo con calma' are often better, gentler options.
🗺️Regional Variations
Mexico
'Tranquilo' is used very frequently as a general reassurance. 'Cálmate' is the standard go-to for a direct command. The phrase 'Bájale dos rayitas' (Take it down two notches) is a colloquial way to say the same thing.
Spain
'Tranquilo/a' is used extremely often, sometimes as a conversational filler similar to 'don't worry' or 'it's all good.' The slang 'no te rayes' is very common among younger people for telling someone to stop overthinking or worrying.
Argentina & Uruguay
The 'voseo' is the most distinct feature, changing the pronunciation and spelling of commands. 'Bajá un cambio' (shift down a gear) is a very common and illustrative local idiom for 'calm down'.
Caribbean (e.g., Puerto Rico, Dominican Republic)
'Cógelo con calma' (Take it easy) is a very common alternative to the more standard 'tómalo con calma'. The word 'tranqui' is extremely widespread in casual speech and texting.
📱Texting & Social Media
Tranquilo / Tranquila
Used frequently in WhatsApp, Instagram comments, and other informal digital communication.
No te preocupes por la tardanza, tú tranki.
Don't worry about being late, just chill.
💬What Comes Next?
After you've told them to calm down and they are listening.
Ok, ok, estoy más tranquilo/a.
Okay, okay, I'm calmer.
¿Quieres hablar de lo que pasó?
Do you want to talk about what happened?
Offering a concrete action to help them calm down.
No puedo, estoy muy nervioso/a.
I can't, I'm too nervous.
Respira conmigo. Inhala... exhala.
Breathe with me. Inhale... exhale.
Providing reassurance after the initial command.
¿Pero qué vamos a hacer?
But what are we going to do?
No te preocupes, encontraremos una solución.
Don't worry, we'll find a solution.
🧠Memory Tricks
This links the Spanish sound to a familiar English concept of something that helps you calm down.
A tranquilizer is something that calms you down, making a strong and memorable connection to the meaning of the word.
🔄How It Differs from English
In English, saying 'Calm down' is often seen as condescending and can escalate an argument. While this risk exists in Spanish too, the direct command 'Cálmate' is more normalized among friends and family. The Spanish toolkit also includes gentler, more common options like 'Tranquilo/a,' which function more like a reassuring adjective ('Be calm') than a sharp command.
Spanish can be more direct. While 'cálmate' is a very direct command, it's used in contexts where an English speaker might opt for a more indirect phrase like 'Hey, let's all just take a breath here.' The existence of 'tranquilo/a' provides a widely used softer, less confrontational alternative.
False Friends & Common Confusions:
Why it's different: In English, you can sometimes use a single adjective as a command. In Spanish, saying just '¡Calma!' is grammatically a noun. It might be understood, but it's not the correct way to command someone to calm down.
Use instead: Use the reflexive command '¡Cálmate!' (informal) or '¡Cálmese!' (formal).
🎯Your Learning Path
➡️ Learn Next:
Todo va a estar bien
This is the perfect reassuring phrase to say immediately after telling someone to calm down.
No te preocupes
It addresses the root cause of anxiety and is a natural partner to 'tranquilo'.
¿Qué pasa?
After you've calmed them down, this is the logical next step to understand the problem.
Estoy aquí para ti
This phrase shows support and deepens the connection after de-escalating the emotion.
✏️Test Your Knowledge
💡 Quick Quiz: Calm down
Question 1 of 4
Your elderly neighbor is very upset because her cat is stuck in a tree. How do you respectfully tell her to calm down?
Frequently Asked Questions
What's the main difference between 'cálmate' and 'tranquilo'?
'Cálmate' is a direct command, like 'Calm yourself down!' It's best for moments of high emotion like panic or anger. 'Tranquilo' (or 'tranquila') is more of a gentle, reassuring suggestion, like saying 'Be calm' or 'Don't worry.' It's more versatile and less likely to sound aggressive.
Is it rude to tell someone 'cálmate' in Spanish?
It can be, just like in English. It all depends on your tone, your relationship with the person, and the situation. Said gently to a panicked friend, it's caring. Said sharply to an angry stranger, it's inflammatory. When in doubt, a softer option like 'tranquilo' or 'con calma' is safer.
How do you say 'calm down' to a group of people?
You use the plural command form. The informal plural (used in Spain for 'vosotros') is 'Calmaos'. The formal/standard plural (used everywhere for 'ustedes') is 'Cálmense'. You can also use the plural adjective: 'Tranquilos, por favor' (Calm down, please).
What's the formal way to say 'calm down'?
The formal version is 'Cálmese'. You use this when speaking to someone you would address as 'usted'—an older person, a boss, a customer, or a stranger. For example, 'Cálmese, señor, la ayuda ya viene en camino.' (Calm down, sir, help is on the way).
Can I just say 'relájate' instead of 'cálmate'?
Often, yes. 'Relájate' means 'relax' and they are used interchangeably in many situations, especially for general stress. However, 'cálmate' might be slightly better for intense emotions like panic or anger, while 'relájate' is better for telling someone to de-stress or stop overthinking.
I heard people say 'tranqui'. What does that mean?
'Tranqui' is a very common, casual slang abbreviation of 'tranquilo' or 'tranquila'. It means 'chill,' 'calm,' or 'it's all good.' You'll hear it constantly among friends and see it in text messages, but you wouldn't use it in a formal situation.
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