How to Stay Calm in a "Crisis" at Work - Deepstash

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How to Stay Calm in a "Crisis" at Work

https://www.psychologytoday.com/intl/blog/mind-the-manager/201311/how-stay-calm-in-crisis-work

psychologytoday.com

How to Stay Calm in a "Crisis" at Work
The operative word in this title is "work." My premise is that most "crises" at work aren't really crises, they're "situations" that have been blown out of proportion. In all likelihood no one's hurt, no one's sick, no one's in danger or dying.

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Get and stay physically calm

Start by counting to 100 by threes so you will have to think a little. It may momentarily distract you from the panic and you'll have a better chance to think clearly.

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Look for perspective

Most work crises are overblown. It is important for those caught in the moment to search for perspective by asking themselves if it is a major problem or a problem that is quite fixable. 

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Try to be the voice of reason

If you can cultivate the ability to stay calm and look for useful solutions, you will find yourself respected for it.
The ability to stay calm yourself makes others calmer.

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Shape your perspective

Instead of focussing on the negatives in the situation, deliberately discover what is still going right. 

In choosing your perspective you are keeping the problem from consuming you.

Be solution-focused

Break the problems into workable pieces. Ask yourself how you can manage each piece.

Find opportunities

Every crisis presents opportunities for growth. Think how someone else you admire might handle the situation.

How can your crises shape you for the better?

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Slow down

Try not to react immediately, but be patient and gather as much information as possible.

If the problem will not matter a year from now, distance yourself somewhat from the situation to gain ...

Stay positive

When you are in a stressful situation, do not allow your mind to imagine the worst-case scenario. 

Focus your mind on something positive.

Never ask “what if?”

The "what if" line of questioning induces panic and lets you focus on imagined situations that escalate the problem.

Focus on the facts and work on a solution.

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 th...

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.

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.