In modern life, stress is a normal part of our work. It is quite important to know that how to stay calm in stress. As Stanford professor Robert Sapolsky explains, you only need to feel stressed for five minutes before you die. When a wild animal chases you in the savanna, your stress response should save your life – it moves your alertness, muscles, and immune system out of harm’s way immediately. This stress response short in life. It also affects things like your emotional intelligence and decision-making. When you have a narrow mouth, you are more likely to respond to situations than with caution.
When we are stressed, we tend not to know if co-workers look tired or sad, and we are more likely to get annoyed when they don’t work as expected. However, when you find yourself in a calmer, happier place, this may be a day for you to have more empathy: you will pay attention to your co-workers and take the time to come back and ask if there is anything you can do to help support her. When you are calm, you also regulate your energy because you don’t burn all the time and spend your days in the sympathetic nervous system. Taking breaks helps you focus on what you need to do and do it faster.
Tips How To Stay Calm During Stress
We know how stressful. Most of us are very good at activating the adrenal system and snuggling up. The question then is, How To Stay Calm During Stress. Research points to practices that not only feel good but also put us in a calmer, calmer state – a state from which we can better cope with whatever life throws at us.
1- Stop Doing Work In This Situation
How to stay calm in stress during office work time. Most of us face this situation, In this situation, you must stop what you are doing. One of the best ways to calm yourself down. When you are already feeling stressed is to stop interacting with the stressor whenever possible. Sometimes it is even enough to take a few seconds to return to the situation to cool off.
Count to ten or take 3-5 deep breaths before answering in a heated conversation or situation. “Breathing is the most effective technique for quickly reducing anger and anxiety,” says Scott Dehorty, LCSW-C, Delphi, of behavioral health. When you are anxious or angry, you tend to breathe quickly and shallowly. Doherty says this sends messages to your brain that provoke positive feedback that amplifies your “fight or flight” response. Hence, deep, deep, relaxing breaths break this cycle and help you calm down. There are several breathing techniques that can help you calm down. One of them is three-part breathing. Three-part breathing requires you to take a deep breath and then fully exhale while paying attention to your body. Once you are comfortable with deep breathing, you can change the ratio of breath to breath to 1: 2 (slows down the breath to be twice as long as the breath). Practice this method when you are calm so that you know how to do it when you are worried.
Break yourself; for example, if the argument with your partner gets heated, stop and apologize for a moment and say something like, “I’m feeling a little depressed right now. I have to rest for 15 minutes before discussing this further. “Go somewhere else, focus on deep breathing, and chant a soothing mantra-like, ‘I can handle it calmly. I can do it.’
2- Focus On Your Senses
Focus on your senses is another simple way to calm down. When we are stressed, our bodies sometimes interpret stress as an attack and put us in “fight or flight mode.” It stimulates the release of hormones such as adrenaline, which constrict your blood vessels, make your breathing fast and shallow, and make your heart rate faster. Over time, this panic response can become habitual for your brain called “autoreactivity.” By slowing down and focusing on the individual’s physical reactions, you can see how it feels when you are under maximum stress. Research has also shown that a conscious process of paying attention to what’s going on in your body can help retrain your brain’s automatic habits. Be aware of everything that goes on in your body, but try not to judge it. For example, if you are worried that you will pass the final exam in just a few minutes, you may find, “My face is hot and red. My heart is beating very fast. My palms are sweaty. Me. Me.” feeling angry. “Try to keep your perception of these things as neutral as possible.
3- Relax Your Muscles
Try to relax your muscles. When you are stressed, you can unwittingly tone and tone your muscles, which can make you feel even more stressed and “snuggle up.” Using progressive muscle relaxation, or PMR, can help you release that tension and feel calmer and more relaxed. PMR focuses on conscious tension and then releasing muscles in groups. There are several free online routine PMR manuals. Berkeley has tips you can follow along. MIT has a free 11-minute audio guide for doing PMR. Find a quiet, comfortable space if you can. If that’s not possible, there are still a few PMR techniques you can still use. If possible, loosen tight clothes. Sit relaxedly or lie down (although lying down can be relaxing enough to fall asleep!). Breathe evenly like your PMR group. Start with your facial muscles, as many people put pressure on your face, neck, and shoulders. First, open your eyes as wide as possible for 5 seconds, then release the tension. Squeeze your eyes tightly for 5 seconds, then release the tension. Take 10 seconds to notice how this area feels. Move to the next group. Press your lips firmly for 5 seconds, then release. Smile as wide as you can for 5 seconds, then let go. Give yourself another 10 seconds of relaxation before moving on. Continue to contract the muscle groups for 5 seconds, then release tension. Give yourself 10 seconds of rest to relax between groups. Work through other muscle groups (weather permitting): neck, shoulders, arms, chest, stomach, buttocks, thighs, lower legs, feet, and toes. If you don’t have time to fully release your PMR, try doing this with your facial muscles. You can also try a rapid hand massage as our hands often experience a lot of tension.
4- Productive stress reduction
Productive stress reduction. You may be tempted to deal with stress in an unproductive way, such as B. by turning to alcohol or other substances or adding them to other people, pets, or inanimate objects. Avoid this trend and focus on productive ways to express your stress. Resist the temptation to explode or explode when you are stressed, especially when you are angry. Expressing your anger through yelling, physical violence, or even destroying or hitting something can actually make your anger and stress worse. Try something less dangerous, like B. Squeezing a stress ball or scratching. On the other hand, swearing can actually help you feel better in stressful or painful situations. Remember where you did it: throwing F-bombs at the boss or blackmailing your child can harm not only you but other people as well. Cry if you want. Sometimes you just have to cry. Doing this productively can actually make you feel better. Make sure that when you cry, you repeat soothing and friendly statements about yourself and allow yourself to feel how you feel. Listen to relaxing music. The British Academy of Sound Therapy has compiled a playlist of some of the most relaxing music in the world. Listening to calming, soothing music under stress can trigger a physiological relaxation response. Take a hot shower or bath. Physical heat has been shown to have a relaxing effect on many people.
Meditation is about being calm and accepting the moment. Probably it is the best answer of your problem that how to stay calm in stress. Meditation can help you feel calm and comfortable despite the stress of each day. In fact, meditation can even redirect how your brain reacts to stressors over time. Mindfulness meditation, in particular, has received a lot of scientific support recently for its benefits. You can meditate on your own, take a class, or use an audio guide.
Start by finding a quiet place without distractions or distractions. Avoid turning on your TV, computer, or cell phone. If you can, take at least 15 minutes to meditate (although 30 is better). Close your eyes and breathe regularly and deeply. For now, just focus on your breath. You can gradually expand your focus to include your other sensory experiences. Watch how you feel without being judgmental. Recognize the thoughts you are experiencing as thoughts, even if your thoughts appear negative: “Right now, I think this is too much. Accept thoughts for what they are without trying to change or reject them. If you are distracted, return your mind to pay attention to your breathing. You can also find free audio meditations on the internet. MIT and the UCLA Mindful Awareness Research Center offer online MP3 meditation. You can also find mobile apps like Calm that can help.