Everyone has something that irks them. Something that triggers them.Something that makes their blood boil. Something that makes them want to pull out their hair and yell at everyone.
You will feel anything but calm at the moment. However, we are all aware that acting out of control isn’t wise. So, how does one keep their emotions in check at all times? What should we do so that we don’t lose our temper on an innocent bystander? Are there any ways that could help keep us calm? Read on to see what can be done.
Firstly, it is important to understand that feeling stressed out, anxious, overwhelmed, or frustrated is normal. Everyone feels them. Pressure can cause the body to go into “fight or flight” mode, which is an evolved trait that produces hormones that prepare you to fight or flee from danger.
If you regularly feel nervous or scared, your fight or flight mode is most likely being activated too quickly, and it’s beneficial to learn how to calm yourself down while you’re in this position.
Ways to be more clammer
Here are some methods that you could follow to help you remain calm. Despite all these strategies, you need to give yourself some time to be able to control your cool. Things won’t drastically change overnight, but taking baby steps and having patience will help you achieve that calm mindset.
- Focus on your breathing
Deep and steady breathing causes the body to cease producing stress hormones and begin to relax. Focusing on your breath can also assist to divert your attention away from whatever is troubling you, allowing you to focus solely on what is going on at the time.
Inhale deeply through your nose — not just into your chest, but into your abdomen. Hold for a second before slowly exhaling through your lips. Take a few minutes to just breathe, and you should feel much better in no time
- Take a few steps back
Step back and examine the scene as if you were gazing from afar. Don’t be the person or subject caught up in the center of the event; instead, look at it from the perspective of a bystander and notice how your frame of reference changes. This will allow you to keep your emotions aside and evaluate the situation practically. Thus, not only helping you keep calm but also resolving the issue that is present at hand.
- Appreciate the positives
Anticipating the worst-case scenario in every situation is known professionally as catastrophic thinking, and it can raise anxiety and feelings of panic. Rather than focusing on unpleasant features or consequences, try to think optimistically for a few seconds. If your bathroom floods and you have to rebuild all of the floorings, this may be a very stressful scenario.
However, try to look at the fact that it allows you to update and refurbish, and the repairs should be covered by your insurance. Maintaining a good attitude enables your brain to avoid stress and remain tranquil.
When you haven’t gotten a decent night’s sleep, everything appears to be much worse. Stress and frustration frequently induce insomnia, resulting in a vicious circle of not being able to sleep and then feeling terrible because you haven’t had adequate sleep. Give sleep a priority, particularly if you’re under a lot of stress.
Go to bed early and keep electrical gadgets out of the bedroom. Essential oils like lavender essential oil can also induce feelings of calm and aid sleep.
- Start meditating
Meditation has been shown to lower stress and alter the brain with time, allowing you to better regulate your emotions and be calm when you need it the most.
If you thought meditation is all about sitting cross-legged for hours and chanting “om,” think again. Even a few minutes of sitting in silence and focussing on your breathing is a helpful type of meditation. If you are just starting, you could always use an app to guide you through.
- Limit your caffeine intake
Caffeine stimulates the release of adrenaline. Adrenaline is the root of the “fight-or-flight” reaction, a survival tactic that drives you to fight or flee when confronted with risk.
The fight-or-flight reaction bypasses logical thought in pursuit of a quicker response. This is useful when a tiger is following you, but not when you’re replying to a scathing email. Caffeine causes your brain and body to become hyperaroused, causing your emotions to take over your conduct.
- Take support when needed
Think of all the times you have been stressed out or felt anxious. Have you been dealing with it alone? It can be tempting, but completely futile, to try to handle everything on your own.
To be calm and effective, you must identify your flaws and seek assistance when necessary. This entails reaching out to your support network when a situation is difficult enough to make you feel overwhelmed.
Everyone has someone on their team at work and/or outside of work who is pulling for them and willing to assist them in making the most of a bad circumstance. Identify these people in your life and make an effort to seek their advice and support when needed.
- Practice gratitude
Taking a moment to reflect on what you are grateful for is more than just the right thing to do. It also boosts your mood by decreasing the stress hormone cortisol to an extent. Some researchers have discovered that cultivating an attitude of appreciation regularly enhanced mood, energy, and physical well-being. Lower cortisol levels are likely to have had a significant influence on this. Thus, you’ll find yourself a lot more at peace. Especially during a stressful situation.
- Move your body
When it comes to coping with stress and dealing with external pressure, exercise is just as vital as sleep. Workout causes the body to generate feel-good hormones and aids in the clearing of the mind. You may take dance lessons, do yoga, or do anything else that will get you moving. If you’re feeling stressed at work, go for a stroll. Merely five minutes of fresh air and a change of environment might help you feel relaxed and acquire a new view on the subject that needs to be dealt with. You’ll probably realize it’s not a life or death scenario anyhow.
- Avoid asking “what if?”
In the face of stress, the very worst question you might ask yourself or others begins with “what if?” This line of inquiry creates a state of fear and pushes you to think about events that have not occurred and may never exist. The anxiety is exacerbated and the problem is exacerbated by “what if” inquiries. Assume your firm fails to complete a project on schedule. Your initial thought may be, “What if my customer decides to employ someone else?” That idea may easily be followed by the query, “What if I don’t make payroll this month?” Instead, concentrate on the facts and strive toward a solution.
- Take a break
Especially in the context of keeping stress occasional, it’s simple to understand how being off the grid regularly may help you keep your stress under control. When you make yourself accessible to your work 24 hours a day, seven days a week, you subject yourself to a continual bombardment of stresses. Forcing oneself offline, and even turning off your phone, provides your body with a breather from a continual source of stress. An email break, for example, has been found in studies to reduce stress levels.
- Think differently
Our distorted perspective of events fuels stress and concern. It’s easy to blame unreasonable deadlines, ruthless employers, and out-of-control traffic for our constant stress. You can’t change your circumstances, but you can change how you react to them. So, before you spend too much time focusing on anything, take a moment to put things into context. Put down the list of things that can be controlled and needs fixing. Workaround it and get through and through with it all. In the end, you’ll see that you just needed to think from a different perspective to get things resolved.
It is possible to remain cool in difficult situations; all you need is some regular practice. These are some methods that you could slowly incorporate into your day-to-day life. You can’t predict what life may hurl at you next, but you can learn how to deal with pressure and stress healthily.
Putting an effort to put some of these ideas into practice the next time you are under pressure will help you feel calm and capable of dealing with any circumstance.
Deep breaths and mindful eating are two easy strategies to educate your brain to be more patient. However, adjusting your perspective on a problem and being optimistic are the most crucial factors in remaining calm when you are overwhelmed and stressed.
If you manage your stressors and frustrations, you can improve your overall well-being as well. The best part is you can do this all on your own and at your own pace. Just be patient and dedicated to developing a calm mind.
Related Article: The Battle Of Inner And Outer Self