What is the importance of remaining calm in difficult situations? Be it when at a new job, meeting new people or even dating that special person, here are some tips to help you along the way:)
We are only Human
We are all prone to worrying and being agitated from time to time. Isn’t this just a regular part of everyday life? But what happens when your anxiety or fury takes over and you are unable to control your emotions?
Being able to maintain your composure in stressful situations is much easier said than done.
When you’re feeling nervous or furious, having a few tried-and-true tactics at your disposal may be beneficial. Listed below are some practical, doable suggestions you may use the next time you need to de-stress.
1. Take a deep breath
In the words of Scott Dehorty, LCSW-C of Delphi Behavioral Health, “breathing is the number one and most effective approach for lowering anger and anxiety immediately.”
Taking fast, shallow breaths is a natural response when you’re feeling nervous or upset.
As explained by Dehorty, this sends a signal to your brain, resulting in a positive feedback loop that reinforces your fight or flight reaction.
That is why taking long, deep soothing breaths might help you break out of the cycle and become more relaxed.
There are a variety of breathing methods that may be used to help you relax. Breathing in three parts is the first. It is necessary to take one deep breath in and then exhale completely while paying attention to your body while practicing three-part breathing.
Once you’ve become used to deep breathing, you may adjust the ratio of inhalation to expiration to 1:2 (you slow down your exhale so that it’s twice as long as your inhalation), which will make you feel more relaxed.
Practice these tactics while you’re calm so that you’ll be prepared to use them when you’re stressed.
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2. Acknowledge that you’re feeling worried or irritated
Allow yourself to express your feelings of anxiety or anger. You may notice a reduction in the worry and anger you’re experiencing if you define your feelings and allow yourself to express them.
3. Put your ideas to the test
Being worried or furious is accompanied by illogical ideas that may not always make sense to the person experiencing the emotion. These thoughts are often associated with the “worst-case scenario.”
You may even find yourself engaged in a loop of “what ifs,” which may drive you crazy or to ruin a variety of aspects of your life and your career.
When you are having one of these ideas, take a moment to pause and ask yourself the questions below:
Is it probable that this will happen?
Is this a reasonable way of thinking?
Is this anything that has occurred to me before?
What’s the worst that can happen in this situation? Is it something I’m capable of?
Following the completion of the questions, it is necessary to rephrase your thinking. “I’m not able to walk over that bridge,” should be used instead. “What if there’s an earthquake and the bridge collapses into the water?” you may wonder.
Instead, remind yourself that “people walk over that bridge every day and it has never collapsed into the water.”
4. Let go of whatever anxiety or anger you have
Exercise, according to Doherty, is a good way to get rid of emotional energy. “Take a stroll or go for a run. Serotonin is released when you engage in some physical exercise, which helps you to relax and feel better.”
It is recommended that you refrain from engaging in physical activity that involves the expression of rage, such as striking walls or yelling.
Doherty adds, “This has been demonstrated to boost sentiments of rage, as it reinforces the emotions because you end up feeling wonderful as a consequence of being furious.”
5. Visualize yourself in a state of tranquillity
To benefit from this suggestion, you must put into practice the breathing methods you have learned. Close your eyes and see yourself in a state of tranquillity after taking a few deep breaths.
Visualize your body being relaxed, and imagine yourself navigating a difficult or anxiety-inducing circumstance while being calm and focused on your goals.
When you create a mental picture of what it looks like to be calm, you may return to that image whenever you are feeling stressed or worried.
6. Give it some thought
Prepare a mantra that you can recite in stressful moments. Just make certain that it is one that you would find useful. The question, according to Doherty, maybe, “Will this matter to me this time next week?” or “Can you tell me how essential this is?” Alternatively, “Am I going to let this person/situation take my tranquillity?”
This provides for a change of perspective and the ability to “reality test” the circumstance in question.
We become hyper-focused on the underlying reason when we are nervous or furious, and sensible concepts begin to depart our minds.
According to Doherty, “These mantras provide a chance for logical thinking to return, which ultimately leads to a better conclusion.”
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7. Put on some music.
When you notice that your anxiety level is rising, put on some headphones and listen to some of your favorite music. When you listen to music, it can relax your body and mind significantly.
8. Shift your attention elsewhere.
Remove yourself from the situation by looking in a different direction, walking out of the room, or going outdoors.
Doherty suggests that you complete this activity so that you have more time to make better decisions. While worried or furious, we are more likely to engage in survival thinking rather than our best thinking.
9. Take some time to relax your body.
The sensation of having every muscle in your body stiff might occur when you are nervous or irritated (and they probably are). You may quiet yourself down and center yourself by engaging in gradual muscular relaxation exercises.
Lie down on the floor with your arms out to your sides. Be careful not to cross your feet or make fists with your hands when you’re walking. Begin with your toes and tell yourself to let go of your grip on them. Slowly work your way up to your body, reminding yourself to let go of each portion of your body as you go, until you reach your brain.
10. Make a note of it
If you are too furious or nervous to speak about it, take out a diary and jot down your feelings. You shouldn’t be concerned about whole sentences or punctuation – just start writing. Writing allows you to get unpleasant ideas out of your mind and into the world.
It’s possible to go one step further and devise a strategy for maintaining your composure after you’ve completed your writing.
11. Take some time to breathe in some fresh air
In a room, the temperature and air circulation might exacerbate your feelings of anxiousness or rage.
The combination of being uptight and being in an uncomfortable environment, such as a hot and humid environment, may cause a panic attack.
Make every effort to get away from that situation as quickly as possible and walk outdoors, even if it’s just for a few minutes.
Not only can getting some fresh air help you relax, but a change of environment will also help you break up your nervous or furious thinking process.
12. Provide your body with fuel
Many of these approaches will not work if you are hungry or are not well hydrated, for example. To avoid being dehydrated, it’s crucial to take time to stop and eat something, no matter how tiny the portion is.
Drop your shoulders to your sides.
A tight body is likely to result in poor posture, as can a stiff neck and shoulders. Sit up straight, take a deep breath, and allow your shoulders to fall naturally.
You may do this by concentrating on drawing your shoulder blades together and then down. This has the effect of pulling your shoulders down. Take a few long breaths to calm yourself. This is something you can do numerous times a day.
14. Make use of a centered item
When you’re nervous or furious, a large portion of your energy is diverted to unreasonable ideas and feelings. Locate a “centring item,” such as a little plush animal or polished rock that you can put in your pocket, or a locket that you can wear around your neck, and use it to help you remain calm.
When you’re feeling anxious or frustrated, tell yourself that you’re going to touch this thing to calm yourself down. This will assist you to focus on you and relax your mind.
In the case that you are at work and your supervisor is making you feel tense, gently stroke the locket around your neck to calm yourself down.
15. Recognize pressure spots that may be used to reduce anger and anxiety
It is quite beneficial to have massage or acupuncture to help you regulate your anxiety and anger levels. However, finding the necessary time in your day to do this is not always simple. The good news is that you may do acupressure on yourself to get immediate anxiety relief.
This approach entails applying pressure to certain places on the body with your fingers or with your hand in general. The pressure relieves stress and allows your body to become more relaxed.
One place to start is the region where the inside of your wrist meets the inside of your hand, creating a crease. For two minutes, keep your thumb pressed on this spot. This may be beneficial in relieving stress.
There are literally hundreds of ways to de-stress and turn around a situation to avoid it from getting any worse as you are always in control!
Thank you for reading and if you do have any questions or comments, please leave below and I’ll be sure to help you out!