How To Calm Yourself In Stressful Situations
Stress is a natural response to a stressful situation, and there are many techniques that can help you get through it.
These techniques are not always easy to find and apply, but this article was written with you in mind. Here you'll find three ways of calming yourself down that have been researched on by psychologists and found to work the best.
You may also want to read other posts on this blog about stress relief, positive thinking and self-love.
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The first method to calm yourself down is by self-talk, which means thinking positively in order to reduce negative feelings and thoughts, as well as anxiety and stress. The simplest way to do this is by repeating reassuring phrases that give you hope and make you realise that everything will be okay in the end, even when everything seems chaotic and confusing. It'll also help you focus on what's happening around you or within you at the moment instead of what has happened in the past or may happen in the future.
For example, saying "everything will be okay" will help you realise that things are not as bad as they seem, even when your work deadline is approaching. Or saying "I can do this" will give you hope that you can finish the task or situation at hand and make you feel more confident about it.
Another way to calm down through self-talk is by thinking of a calming phrase and repeating it to yourself whenever a stressful situation arises. For example, if you often feel anxious while driving in heavy traffic, keep on saying to yourself "I can easily get through this traffic" in order to relieve your stress.
The last way to use self-talk is by saying a general phrase that makes you feel more relaxed, such as "I am safe", or "I'm okay". This will bring your thoughts to the present instead of the future. You can also say an affirmation if you're feeling stressed about what's happening in your life. Here are some affirmations:
"Today I choose to be happy"
"All is well with my health"
"I am enough, just as I am."
– Louise Hay
The second method to calm yourself down is by mindfulness or meditation. Mindfulness has been called "the Swiss Army knife of mental tools". It teaches you to be open and accepting of whatever's happening to you right at this moment. This will bring you back to the present instead of going into a bad mood because of what has happened in the past or worrying about what'll happen in the future. It'll also help you realise that it's in your control and nobody else's to decide what happens next.
To meditate, simply sit in a relaxed position and focus on your breathing without letting any other thoughts come into your mind. You can also count or repeat a word or phrase silently as long as it helps calm you down. When thoughts enter your mind, let them go and return to focusing on your breath or word/phrase.
Here are some tips to help you meditate:
– Try it for five minutes a day. Any longer than that can be too intense and you may even fall asleep, so try doing mini-meditations several times a day instead.
– Get rid of your watch and anything else that may distract you, including any thoughts about the past or future.
– Acknowledge any thoughts as they come in and let them go, or refocus on your breath or phrase.
The third and final method is by using a grounding technique. Grounding techniques bring you back to the present instead of worrying about what happened in the past or will happen in the future and bring you back from a bad mood. They're also very useful when you're feeling stressed and need to get your thoughts under control.
The simplest grounding technique is by counting or reciting a mantra silently to yourself. In this way, you'll bring your mind away from a bad mood and back to the present moment. If you want to use gestures to go with the counting or reciting, that's great too. For example, if you're reciting a mantra, tap your finger on the table while doing it. This will help anchor you in the present moment. If possible, do this whenever something stressful happens at work or when driving in heavy traffic for example.
Another grounding technique is to put your focus on your five senses instead of the stressful situation. It's quite simple; just take a deep breath, look around you and think of what you see, what you hear and what you feel. You can also think of a memory that makes you feel good. It doesn't always have to be related to a specific person or event; it can even be just an image or colour. This will help you get out of the "fight or flight" response by bringing your emotions and thoughts to the present moment.
– Robin D. Dendy
There are many other grounding techniques to try. Visit a psychiatrist, a psychologist or a therapist if you want to know more about them.
Sometimes we can be too stressed or anxious and fall into what's called an "adrenaline state". This means that your heart rate is elevated and you're breathing faster than normal. You may also be feeling shaky and jumpy, thinking that something bad is going to happen in the future. These are the signs of an adrenaline state .
This is when you need to take a break from being stressed or anxious and try one of these three methods above. You can also practice all three of these methods whenever you feel stressed or anxious in order to make them second nature.
There are many other ways to cope with stress and anxiety, but these are the ones I use and recommend for everyone.
Here's a tip to help you concentrate and focus better:
When you're reading something or writing something, close your eyes for a few seconds from time-to-time in order to reduce stress and become more creative. For example, if you're writing an essay, close your eyes and take a few minutes to think about what you've written so far before continuing on with the next part of your essay. Or if you're reading a book, take a few minutes to look around you and think about what's happening in your surroundings, such as the people walking by or the weather outside. This will help you concentrate better on what you're reading or writing.
Also remember to keep your mind active and free from stress. Stop watching TV so much; instead, read books, magazines or newspapers in order to promote creativity and broaden your knowledge about the world. This will help with your memory too!
For more information on stress, visit:
http://www.stress.org/what-it-is/
For more information on stress management, visit: http://stressmanagement-selfhelp.