Stress is a normal part of modern life, but if you find yourself panicked or overwhelmed when confronted with stressful situations, you may benefit from learning some coping strategies to help you stay calm.
Pressure can trigger the body’s “fight or flight” response, an evolutionary strategy that releases hormones that prepare you to fight or flee from danger.
Stress triggers these hormones in modern times, but they’re not as helpful when the “danger” is giving a presentation at work rather than being confronted by a wild animal.
If you frequently feel anxious or panicked, your fight or flight mode is probably being triggered too easily, and it’s beneficial to learn how to calm yourself down when this happens.
- Take a Long, Deep Breath
Deep and slow breathing causes the body to stop releasing stress hormones and begin to relax.
Concentrating on your breathing can also help to divert your attention away from whatever is bothering you, allowing you to focus solely on what is happening at the time.
Breathe deeply through your nose, going all the way into your belly, not just your chest. Hold for a moment before slowly exhaling through your mouth. Take a few minutes to just breathe, and you should feel much better in no time.
- Concentrate on the Positives
Imagining the worst-case scenario in every situation is known clinically as catastrophic thinking, and it can increase anxiety and feelings of panic. Rather than dwelling on negative aspects or outcomes, try to think positively for a few moments.
If your bathroom floods and you have to replace all of the flooring, this can be a very stressful situation.
However, try to focus on the fact that it allows you to update and renovate, and the repairs should be covered by your insurance. Maintaining a positive attitude allows your brain to avoid stress and remain calm.
- Get Enough Sleep
When you haven’t gotten a good night’s sleep, everything seems to be worse. Stress and anxiety frequently cause insomnia, resulting in a vicious cycle of being unable to sleep and then feeling worse because you haven’t gotten enough sleep.
Make sleep a priority, especially if you’re stressed out. Go to bed early and keep electronic devices out of your bedroom. Lavender essential oil can also promote feelings of calm and aid sleep.
- Take a Walk
When it comes to dealing with stress and dealing with external pressure, exercise is just as important as sleep. Exercise causes the body to release feel-good hormones and aids in the clearing of the mind.
If you’re under pressure at work, five minutes of fresh air and a change of scenery can help you feel calmer and gain a new perspective on the situation – you’ll probably realize it’s not a life or death situation anyway.
- Practice meditation
Meditation has been shown to reduce stress and actually change the brain over time, allowing you to better manage your emotions and stay calm when you need it the most.
If you think meditation is all about sitting cross-legged for hours and chanting “om,” you’re mistaken. Even a few minutes of sitting quietly and concentrating on your breathing can be beneficial. You can also use apps such as Headspace and Calm.
- Exercise Gratitude
Gratitude for everything you have in your life, no matter how small, can help you keep things in perspective and maintain a positive attitude.
According to research, people who keep a daily gratitude journal have lower levels of cortisol, the stress hormone. Try spending a few minutes at the end of each day writing down 5 things you’re grateful for and see how much better you feel.
- Surround yourself with people who are upbeat
You most likely know a few people who can make you feel stressed just by being around them.
While it is not always possible to completely remove these people from your life, when you are under stress, try to spend more time with friends and family who are helpful, positive, and will lift you up rather than drag you down.
To read our blog on “How To be respectful to your friends,” click here
