25 Ways To Stay Calm In Stressful Situations
The clock’s keys are running. Everyone’s eyes are resting on you only. Which wire should be cut? However, most of us have never gone through the situation of life and death like a bomb squad, but every day of our life’s circumstances, such as job interviews, speaking in public, and family Emergency can also be so stressful if we are not used to dealing with them. Learning to calm yourself down in a stressful situation will not only have peaceful effects; Rather, over time, this will help you move towards a better and happier life.
Method 1 – Calming Down In the Moment
Stop whatever you are doing, stop it there:
If you are already in stress, and you can not bear any more stress, then there is one way to calm yourself in such a way that you talk to that person. Stop it, which is the reason for your stress. Occasionally, before jumping straight into a situation, a few seconds you have to think about can be enough to calm you down.
Try to count up to ten before answering anything in any hot environment, or take 3-5 deep breaths.
Take a break:
For example, if you think that the atmosphere is worsening with your spouse then stop and then make some excuses and leave from there, “I am just getting a little nervous. Before we discuss this further, I think I need a 15-minute break. “Go to a different place, focus on deep breathing, and tell yourself some kind of mantra, Like “I can handle it peacefully. I can. “
Focus on your senses:
When we are in stress, sometimes our body understands this stress as an attack and leaves us in “fight or run mode”. Because of this the discharge of adrenaline like hormone, which keeps our body vessels tight, makes your breathing intense and high, and due to which your heart rate increases. Over time, With-us, we get used to this kind of stressful response, and those who become “automatic reactivity” of our brain.
Focusing on one’s individual physical responses will help you to understand that when you are under stress at the highest level, then you feel like this. According to the study, how you react to your body in this way, but by paying attention, you can get back the automatic habits of your brain.
Meditate on things that are going on in your body all the time, but they do not need to weigh in the right or wrong scales. For example, if you are worried about performing well in the final exam, then in a few minutes you will start feeling like yourself, “My face has become very hot and red. My heart is throbbing loudly. My palms have become sweat and sweat. My life is nervous. “Try to keep these things that you care about as neutral as possible.
Take some deep breaths:
When your body reaches the position of “fight or run”, your sympathetic nervous system can mess up your breathing process seriously. When you are in stress, you may feel relieved to breathe, but still it is important to pay attention to some long, deep breaths. This will restore oxygen to your body and reduce lactate from your blood stream, which will make you feel calm and relax.
Maybe you may also notice that when you are upset or stressed, then you sense your breathing, from the top of the chest and even from your throat. Instead, focus on breathing from your diaphragm. Place your lower abdomen (abdomen), just below your ribs and keep the other on your chest.
Breathe slowly from your nose:
If you are there, then try to breathe on every 4-count. During your breathing, your stomach will also be seen growing with your chest; This is the breathing from the diaphragm.
Hold your breath for 1-2 seconds. Then try to leave it slowly with your mouth or nose. Now, if possible, try to leave it in every 4-count. Try to do this process 6-10 times in a minute, for a few minutes.
When you breathe, you will be able to pronounce the mantra, it will prove to be helpful for you, or to keep yourself away from any kind of deviation, keep counting your breath. These spells are any small word It may be as if “Ohm” or this can be a long sentence, such as “[breathing in.], Breathing in my body, and [exhaling], exhale.”
Try to relax your muscles:
When you are in stress, you unconsciously tighten your muscles and tone, due to which you start feeling even more stressed and “tight” Are. Using progressive muscle relaxation or PMR can help reduce your stress and you will feel more relaxed and relaxed. The PMR focuses on your stress, with greater alertness and then leaves the muscles through groups.
There are so many free guided PMR routines that do not go online. There is a similar script on Berkeley, which you can use. On MIT, you will get an 11-minute guide to PMR.
If possible, then find a quiet and comfort place. If this is not possible, even then you can do some PMR Techniques.
If possible, then loose your tight clothes slightly. Sit down comfortably (though you will feel more relaxed by lying down, but you can sleep!) When you do your PMR groups, breathe a bit.
Start with your face muscles, because most people carry tension around their face, neck, and shoulders. Open your eyes and keep them open for 5 seconds, they can be as big as possible, then release the tension. Then close your eyes tightly for 5 seconds, then leave the tension. Now give yourself 10 seconds to see how you feel on these areas.
Move to the second group. Tighten your lips tightly for 5 seconds, then release them. Keep as much smile as you can for 5 seconds, and then release it too. Again, before moving forward, feel all the sensation for 10 seconds.
Keep the muscle group for 5 seconds and then release the tension. Give yourself a break of 10 seconds relaxation between each group.
Proceed with your remaining muscle group (if you have time): neck, shoulders, arms, chest stomach, buttocks, thighs, lower legs, claws (paws) feet) and thumb
If you do not have time to release a complete PMR, then just try to do it on your facial issues. As we take the most tension in our hands, so you can also do a quick hand massage.
Get some exercises:
Exercise is a natural mood booster, because it releases endorphins due to this, it is a natural chemical, which is responsible for making us feel calm and happy. Many studies This thing has been acknowledged, that if you do regular exercises, then you feel completely calm and happy. Even if you go running, do yoga, weighing Raise or or some physical exercise to your 30 minutes went every day can help you to relax.
Exercise can also have some resistant effects. According to the study, the aerobic exercise done prior to any experience can help keep you calm in that experience.
Try to do exercises like yoga and tai chi. Meditation, meditation and physical movement on their deep breaths help you to achieve peace.
Method 2 – Identifying the Source of Stress
Identify what tension looks like for you:
When you feel stress and anxiety, then you do not know how many signs. Knowing what you have to see, it will help you to know your unaware and hidden tension. The way each person responds to the stress and feel it can be different, but here are some common symptoms that you can try to see:
In psychological signals, these signs include: Trouble concentrating in a single job, some problems with your memory, wandering easily, Creativity or lack of any decision, anxiety or again Continuous negative thoughts come
In emoticon signals, these signs may include:
Tears on every thing, restlessness, changing mood, getting some unusual feelings for yourself, being aggressive, lack of motivation or delay in every work, Confidence Or lack of confidence on yourself, irritability, nervousness or nervousness, involuntary aggression or anger.
Some signs in the physical signs may include: pain or pain, fall of the immune system, changes in weight or sleep, panic attack, feeling of fatigue, and a change in sex drive.
To become forgetful, ignore oneself, lack of social interaction, trouble in relationships, difficulties in relationships, poor time management and self-motivation, and to help overcome it, harmful, such as alcohol, nicotine, or drugs Starting to use substances
Identify the reason for your stress:
Is your heart full for this, because somebody cut a cut in front of your car in the way, or is it upset due to the presentation, which you have to give to the boss till noon? Think for a moment, and find out what exactly is it that is causing you so much trouble. If there is some help from this, then you can write different things on a paper and then rank them. These are some common sources of stress:
Differences between parents, your love or your romantic partner can lead you into stress.
College or office:
You may be facing pressure to complete any task or to complete a task on time. Maybe you are feeling stressed about making a balance between your work and your personal life, or even making some big decisions.
These types of sources can be very intense. You can also worry about “too much” about your feelings. Maybe you are tense about your relationships, or you have a problem related to your health or finance, because of which you are getting stressed. You may also feel bored or lonely, or you may not have the time to take care of yourself.
Accept your role:
It may be that your stress has become so integral to you, that you do not understand, that the way you imagine yourself, you do not even recognize how you are tied to it. Has happened. Be the first to follow your steps and think about how you think about stress.
Do you feel stress often, even if you feel stress often? For example, you can say something like this to give you the cleansing of your stress, “Working this week, it was really difficult.” However, if you are feeling the same tension often, its This means that it is more than a temporary “causal”, which is causing it.
Do you feel that stress has become your identity now, or is it a “normal” part of your life? For example, you might think in a way that “my whole family worries. We are all like that “or” I am living a very stressful life, it is the same. “With this kind of thinking you may find that something can not be done to manage your stress .
Do you feel that your stress is due to someone else? For example, maybe you are blaming your teacher at your place of late for your stress due to not being able to deposit the presentation at the right time. By doing this or by changing your behavior, you can stop doing anything to reduce your stress.
Find out, if you are not stressed about any thing that happened:
Sometimes we get involved so much from the things of our past, that we are presently living in tension because of it. You can not change that which has passed, but you can make your future better by staying in the present.
Thinking about the things that happened in the past can be a sign of contemplation, there is a bad and unhygienic habit of bringing negative thoughts to “think again and again about any missed things”. Because of this, there is a danger of anxiety and depression. It is also meaningless because, because of worrying about some past thing, you can not learn anything about your old experience, nor will you Help in dealing with any problem.
At its place, if you find yourself worried about something that has passed, then stay there for some time and remind yourself that you can not change the past. However, you can learn something from this, then you can do it as a lesson, and show something better in the future. For example, if you find yourself thinking, “Why do all my partners break up with me? I’m just a loser. “So there is no point in thinking that, and this will only give you stress.
Try to think your past more fruitfully. For example, you can check your old relationships to know your instincts, like what kind of people you have dated with, the way you talk about, or any such incident, due to which all of you Got broken If you wish, you can get help from your parents or any other person, who understands the problem with you, and then can create some new plans for the future relationships. You also avoid thinking good about yourself, which will help you feel motivated to make the necessary changes.
Find out that you are not stressed about your future either:
We all worry about our future. You also avoid being compulsorily about yourself, which will help you to feel motivated to make necessary changes. However often it happens that we become so worried about the worry of improving our future that we forget to live our current time. This kind of ideology can not be helpful for you, but yes, you can learn to change it. Remember: no one knows the future, no one knows, how it is going to happen.
A common type of concern involves “catastrophizing” in the future, in which a human starts to imagine the worst possible consequences of a small case. For example, if you are going to come If you are in stress about the exam, then cutstrography will be something like this: “If I could not find a good grade in this test, I would go into this course. My entire semester will stop only. My scholarship will also go away from me and then I will not be able to study college. Then I will have neither money nor job, and for this reason I will have to spend all my life living under a bridge. “Of course, this is an example of a high level, but it makes sense to understand that Can think till
One way to challenge this is to think of what might be the worst, you start thinking about it. For example, in the above mentioned cinereo, the worst thing that can happen is that You get to the end and then you have to stay with your mother and father. Then, think how you can handle it. The possibility is to always handle it. In the end, let’s assume that this is going to happen. In this case, it is very clear: that being spread in a test does not have to be spread in the whole class, in exactly the same way it is not even equal to spreading in the college, etc.
You can stop this crystallography by stopping yourself after every “decision” and then looking for logical evidence and counterparts of its occurrence. For example, suppose that if you get passed in the exam, you might also be spreading in the course – or you may be able to give an exam again, or get your grades even better .
Method 3 – Making a Plan
You should always plan and make decisions when you are calm and relaxed. If you are experiencing stress or anger, then they can spoil your judgments and because of this, you make hasty or inexplicable decisions.
Take a deep breath from your nose. Count your mind in your mind for five seconds, and then keep it slowly from your mouth for the next five seconds. Try to breathe in this way until you feel comfortable in it.
And think about someone. To remove your mind from stress, start thinking about something else or something that gives happiness to you, such as your child, or your life partner (if these are not the reasons for your stress, only Then remember them) or else take note of such a thing, what you have planned to do today.
Think of things to relax, such as about an island or a beach. Close your eyes and then try to think about every little thing or information about these places you thought, then see, you will be able to find yourself in the situation you are thinking .
Stay away from stress sources If you can run away physically, because of the stress, then do so. If you want to let him away from you, then leave that room or change your path.
Understand that worrying is not always bad enough. Occasionally, anxiety or stress can be an indication that you are considering an important or even unreasonable decision.  For example, you might be selling your belongings, school buses You can feel stressed by buying and thinking about living a terrible life in the desert. This is undoubtedly a big decision, and then whether it is right for you or not, you should seriously consider it. Worry can be a great sign of your stay here and thinking carefully.
Select Your Response:
Usually, whenever you feel stress, at the time you have two types of respite: You can either change the situation, or change your response. Even if you do not have the ability to change the real source of this tension, but you will have so much strength in it so that you can choose the method of your response in it. If you want, you can learn to select some new techniques to react in a moment. If you want you can choose to pay attention to your thoughts again. Before you select any approach, try asking yourself some questions.
Can you completely ignore it? You can sometimes ignore the real source of stress. For example, if you are always stressed because of your busy schedule, you can check your performance for those things that you can leave. You can learn to repeat the request or to say “no” to ask for a lot of help.
Can you change it? Some types of stress sources can not be ignored, but you can change your attitude towards them and in such a situation, you can change that situation only. As such, there is a difference between something between you and your romantic partner; This is a common thing for any relationship, even if you are the most loved couple in both worlds. However, if you change your attitude in some way, then they should not be so stressful as you can if you want to compromise or present your feelings without being aggressive directly to him.
Can you take it? Even if you can not change the situation, but sometimes you can reduce your stress either by changing your attitude or by changing your behavior. For example, as you get stressed by seeing more traffic on the road, you can not even change it: you have to go to work, and traffic is the problem of the whole world. However, you can change your attitude towards stress, like using public transport to go to work, find a second route from home or start getting out early.
Can you accept it? You can never change some things You can not control someone’s feelings, actions or reactions. It was raining on your wedding day, or even if you are not a good person, but your boss is a very selfish person, you can not change this truth. However, you can absolutely believe that all of these things are out of your control and you can leave the desire to control them. If you want, you can also see them as a lesson to improve yourself.
Prepare a plan:
Sometimes you can deal with any stressful situation even in a pinch, but often you will need several steps in the long run. Plan together with one achievable goals and create a time frame for achieving those goals.
Alternatively, a lot of stressful situations can be ignored. If you prepare time for the important reduction and make a plan with just coincidence, then later you will not have to work hard to deal with such stress. Preventive prevention is better than later treatment.
Whatever work you do, however, you still can not take any action, so you still continue experiencing stress, so that’s because you probably have not set realistic goals. In such cultures, where people only give importance to your work, in such a situation, it may be difficult to accept the inability to do nothing at any given time. If that’s the case, then try to look back on your timeline or reduce your expectations. If you can not do this, then this situation becomes a situation that you do not control. Learn from your experiences, but let them go.
If you are unable to meet someone else’s unrealistic standards, then do not be a man who makes people happy for him.
Just take one step at a time:
A complex problem can be a lot of pressure, even if you are not trying so much for it, just remember one thing: the first to set a distance of thousands of miles It is very important to take steps. Just focus on one small goal at a time.
When applying your plans, demonstrate condolences and patience for yourself. One thing to remember, personal growth is such a thing, which is not a thing to get in a pinch, it is found hard work. If you face any kind of challenge or failure during this time (and perhaps it is necessary at some point), then look at them as troubles that come to you on the way, who see you learn, and see You have changed your way to avoid “failure”.
Method 4 – Taking Action
Change the habit of avoiding work:
Lately, the habit of Lately is often born with fear and anxiety, which can stop us in the middle of the way before our destination. Often, the habit of being perfect is a kind of wrong thinking. You are lost in the desire to make yourself “perfect” (which is often both highly subjective and always unattainable), so that you can not actually do all the work that you want to do, because that’s because you Think of it before you start doing it, that it will not be able to do as per your wishes. Fortunately, there are some techniques available here, by learning which you can leave late habit of habit and can also avoid stress due to it.
Keep reminding yourself that there is just something to do in your hand, you can not control its outcome. It is possible that you are just concerned about this matter, do not know what your professor will think by looking at your essay, and for this reason you are not starting up writing essays. Remember, what you do, your control is only to this: you can put your full emphasis and write one of the best essays. Everything else is out of your control and you should not even think about it.
Accept the fact that “Being Perfect” is an unrealistic standard. No person can become perfect and the ideas of all of us being “perfect” are also quite different. In its place, try to give your best to you and avoid making any assumptions for yourself regarding the consequences. For example, maybe a perfectionist might see B + coming in the essay as a “failer”, and that is because he thinks this is not a perfect grade. However, a person who is only focusing on giving his best, he should see something like this: He knows that he could do as much as he did, he did so much in that, and if he is above this essay If he does not see the grade, then he can feel proud for his effort.
Focus on the sentences that “should”. Such internal feelings can motivate you to do such things, to defeat yourself, who are in your control. As such, maybe you also think of something that “a good student should never make a mistake.” However, this is an unreal standard, which no one can accomplish. Try saying a “can” sentence in its place: “Even if I make a mistake, I can still respect my full potential and my efforts. Everyone makes mistakes in life. “
You can not remove all the tension from your life and the truth is, you do not want to do this too. Stress can also be a very good motivator. It can also be a sign to this point that whatever you do and whatever you are going to do, you put all your efforts in it. When you feel the feeling of tension, and knowing about these feelings without right or wrong, mindfulness technique can be of great help to you. This can prevent you from focusing too much on your stress. Here are some exercises, try using these:
Try raisin meditation. It may seem a little childish in hearing, but believe that these exercises can help you to calm down and apply all your attention to the present. When you contact with the kidneys present in your grasp, then you have to pay a lot of attention to every aspect of your experience, try it out. Try it every 5 minutes a day.
Start with a handful of raisins. Keep one in the middle of your finger and keep pressing it. Rotate it, and carefully observe its texture, its lines and the height. Then, how do you feel about this raisin? Make a note of mind.
Try to recognize that raisin and identify it. Please give full time to see that raisin really, exactly as you were a discoverer from any other world, whose first contact with the Earth has been with these remarkable wrinkles. Focus on its color, its size and its texture.
Take the fragrance of raisins. Take the raisins near your nose and take some deep breaths. Enjoy that smelling. Try to explain it to yourself. Maybe you feel the smell of a particular raisin, something different!
Put this raisin on your tongue. Notice how it feels over there. Do you find its weight? Can you rotate it around your mouth, how did it feel to keep it in different places?
Taste it by taking a little bit of raisins. Now note that, chewing on it, how do you move your mouth. Try to identify which muscle you are using to chew it. Note that, when chewing this raisin, its texture and taste gives you the kind of reaction.
Swallow the raisins directly into the full inside. Imagine, if you are taking the raisins inside, you can follow them. What are you using the muscles? How are you feeling this?
Try to express your feelings. We go so much in daily stress of our lives that we become accustomed to judge ourselves for them. A 5-minute break to express your condolence can also help you a lot when you are behaving badly on your side.
Think about a stressful situation. Pay attention to any sensation of stress or any emotions you feel in your body.
Repeat it in itself itself, that “I am passing through this moment,” or “this is tension.” On accepting this experience without judging, it will help you pay more attention to your experience.
Repeat “Tension is a common part of life” or “Sometimes, everyone has some negative experiences” now. This will help you to identify with others your common humanity. It is not that there is no shortage or any “badness” in you, then you are feeling all this.
Take your arms to your heart, or put your arms in front of yourself like you are embracing yourself. Then say to yourself, “I should always be with myself” or “I can stay calm”. According to your situation, you can say whatever you want with yourself, but with whatever you say carefully, Meaning should get out.
Based on the evidence in the Greater Good in Action Center at Berkeley, there are not many such exercises, which you can practice on their website.
Use RAIN Reminder:
RAIN is a helpful short name, which psychologist Michele McDonald has searched for practice of mindfulness approaches. It means:
Recognize, identify whatever is going on. At this time, understand what is happening, with a great deal of attention. It means accepting all the ideas that arise in the sense of being and feeling, whether it is positive or negative. For example, “I am feeling very angry and tired now.”
Allow, leave that experience, like a tit. It means, that whatever is going on inside you without right wrong, just accept it. You would like to try to judge yourself for the “negative” feelings or reactions that appear in front, but if possible try to stop them all there. In its place, pay attention to them and try to accept any unpleasant thoughts and feelings of your experience as a valid part. For example, “I’m feeling very angry with my partner, but I am also embarrassed after this, that I cried out loud.”
Investigate, search with sensation about it. In this difficult part, while examining that time, it involves showing condolences for yourself and others. Ask yourself what your thoughts and emotions reflect on your beliefs and needs at the moment. For example, if you are angry with your partner, and are embarrassed because of shouting, then in this case you can direct harsh judgments on both sides: “I shouted at him, so I am a bad person. He gives me so much anger. “In its place, try to think with the sensation on both sides:” I screamed at him, and I’m so embarrassed with this because I love him so much. I made a mistake, which I can accept. Some of my partner’s words have spoken, which made me angry, but I know that she also loves me. Together we can resolve this matter. “
Natural, natural awareness arises from not making any experience more personal. This means that by removing yourself from the tendency to generalize yourself on an experience basis, such as “I am a bad person” or “I am a loser.” Your emotions are a part of your experience, but They are not you Try to understand that your thoughts, experiences, or emotions can be negative, but they can not define you.
It is only a meditation to accept and remain calm at any current moment. Meditation helps you relax and relax even after every day stress. In fact, over time, meditation can change your reaction to stress! Mindfulness meditation has recently received many scientific support for its benefits. If you want, So you can do some meditation yourself, take a class or use an audio guide.
Start with looking for a quiet place, without any disorientation. Do not turn on your TV, cell phone, computer etc. If you can, you can do meditation at least 15 minutes (although 30 minutes will be even better).
Close your eyes and take a deep breath and a common breath. Start by stressing your breath. Then later you can focus your attention gradually to include your other sensory experiences.
Without any estimation, pay attention to your other sensibilities. Accept the thoughts coming in front of you just like an idea, even if the thoughts are not feeling negative: “I am getting some ideas that may sound strange to you.” Without changing it, accept it as it is.
If you find yourself distracted, then concentrate on meditating your thoughts back on the breath again.
You can also find some free audio meditation online. Online MP3 meditation is available on both MIT and UCLA Mindful Awareness Research Center. You can also find a mobile app like Calm, which can help guide you.
Repeat some positive statements:
Whenever negative thoughts come to you, repeat yourself some positive things, try to stop them. You can train your brain to see the best in you, not the worst, which can help reduce the level of stress. Here are some examples:
“I can do it.”
“I can do my best. That’s all I can do, which I can do. This is enough for me. “
“I’m bigger than my problems.”
“My mistakes can not define me.”
“I am a human being. We all make mistakes. “
“This is temporary and it will pass.”
“When I need it, I can ask for help.”
Leave stress in a beneficial way:
It may be that you start trying to leave the stress in a harmful way, like getting alcohol or other intoxicants or trying to remove it on another person or your pet. Try to ignore such a habit and look for some useful ways of bringing your stress in front.
Try to stop the excitement of tense, especially during the tense of anger, or to scream someone else. By shouting someone, using physical violence or by annihilating things, you will actually make your anger and tension worse. In its place some different or less harmful, such as Stress Ball Try to press.
On the other hand, speaking bad things on someone else can also make you feel good in a stressful or painful situation. Just keep in mind that where you are doing it: Of course, someone in front of your boss Saying good or bad words in front of your child can hurt not only yourself, but also others.
If you want to cry, then cry. Sometimes you just have to cry. By doing so you may feel really good. When you are crying, then keep calm yourself, keep statements of emotion, and feel your emotions.
Listen to some casual music. The British Academy of Sound Therapy has developed a playlist of all the “most relaxing music” around the world. When you are in stress, then listening to some comfortable and quiet music gives you a kind of psychological reelection response.
Take a shower of hot water or take a shower. Body heat has seen the effect of rest in many people.
Tension is mostly due to fear of future events, and at present, stress on things is usually caused by a sense of powerlessness.
Love yourself Sometimes bubble baths and music can also make you feel better.
Write down your thoughts and concerns in the diary. In this way, you can process them privately and in a better way, you can get them out of your mind and chest.
If you feel like you are just going to shout someone, because they are giving you “full stress”, then close your eyes in such a way, breathe and count to ten.
Take a light nap. This will help you clarify your decision. This will give you clarity and you will get a reasonable decision.
If you want to talk to someone about your stress, but if there is no one who can talk to you, then write it in your diary like this, like you have to attend a meeting. And then write it in your diary!
Prepare a list of steps. Every person is different; You should also have some different steps for yourself.
Try playing a game on your device or watching TV, trying to wander your attention.
Anger can break into a person’s offensive person or you can make an aggressive person. It would be better to get rid of others on your anger that you remove it somewhere else. Never try to kill any person or other creature, and make sure that you do not hurt by any inanimate thing killed by you.
Do not blame yourself for everything. Sometimes it happens that even after trying your millions, the problem remains there only, it can not be cured. Losing anything is not a bad thing, but instead of accepting defeat on yourself and bashing yourself, you can only have some disadvantages.
Do not try to treat your side. Alcohol or any other type of drugs can only temporarily relieve you, but your problems are waiting for you in the real world. On the other hand, do you want to get a bad addiction in your life? You can not treat it yourself, or you can gather information about it, but it can affect those people with whom you love.
Inappropriate responses to inability to cope with stress or stress can remove years from your life. It is true that it is not possible to do everything, but if you just sit and think, then it will be impossible to change anything. Hard work is a big achievement in itself.