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How to Remain Calm During Uneasy Times

https://www.psychologytoday.com/us/articles/200304/how-remain-calm-during-uneasy-times

psychologytoday.com

How to Remain Calm During Uneasy Times
A few physical routines can keep you in balance. We need to engage in activities that maintain anxiety at manageable levels so that we can continue to function, and so that we can respond rationally if push comes to shove and we face crises in our midst.

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Deep-breathing

Deep-breathing

Deep breathing has a direct calming effect on the nervous system.

  • Put your tongue on the roof of your mouth just behind your front teeth.
  • Breathe in slowly through you nose to the count of five.
  • Hold your breath to the count of seven.
  • Exhale slowly and audibly through pursed lips to the count of eight.

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Mild exercise

Physical exercise distracts you from an anxiety-provoking situation and starts a chain of chemical actions in the brain that calm and uplift the mind.

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Keeping the company of others

Our bodies are calmed by the presence of others with whom we can share our burdens. It gives us perspective to see new solutions to problems.

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Music

Music can change your emotional state. It can uplift you, sadden you, make you energetic or calm you down.

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Anxiety’s And Your Breath

Your emotions alter your breathing and vice versa. Taking slow, deep and mindful breaths can trick your brain into releasing calming hormones to combat the feelings of anxiousness.

A Breathing Technique

  1. Imagine your body as a balloon that slowly inflates and slowly deflates. Keep this image in your mind to get the maximum benefits from this breathing technique.
  2. Close your eyes and breathe in slowly and deeply through your nose.
  3. Hold your breath for 3 seconds.
  4. Slowly exhale through your mouth like you’re blowing a thin wisp of air until you have no more air in your lungs to breathe out.
  5. Repeat as many times as needed to calm yourself down.

Breathing exercises

Breathing is at the core of ancient (and currently trendy) mindfulness practices, from yoga and tai chi to meditation.

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Deep, controlled breathing

It involves filling the lungs to the max and goes by various names like belly or diaphragmatic breathing.

It has been linked to improved cognitive performance, lower stress levels, and lower blood pressure.

Breathing and yoga

Belief in the benefits of controlled breathing goes back centuries.

Central to ancient Hindu philosophy was prana, described as vital “airs” or “energies” flowing through the body. Stemming from that belief, yoga was built on pranayama or breath retention.