'Deep breath, cup of tea, long walk': nine ways to stay calm in a crisis - Deepstash

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'Deep breath, cup of tea, long walk': nine ways to stay calm in a crisis

https://www.theguardian.com/lifeandstyle/2019/feb/01/nine-ways-to-stay-calm-in-a-crisis

theguardian.com

'Deep breath, cup of tea, long walk': nine ways to stay calm in a crisis
From conflicts with colleagues or family, frustrations at work, or even being stuck in traffic - our daily lives are not short on stress. These common upsets - "psychosocial stressors" - incite our emotions, and our brains are equipped with strategies to help regulate them: we might use self-control to override the instinct to focus only on the negative, or reframe stressful situations in a different light to make them less distressing.

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Gentle morning exercise

Gentle morning exercise

Exercising may help alleviate anxiety when faced with a sudden, unpredictable shock.

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Spend time with a close friend

According to research, when we connect with friends, we can handle stress better.

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Start the day with time outside

Start the day with time outside

According to a study, spending time in nature, or even just looking at scenes of nature, may help you recover faster from subsequent stressful experiences.

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Remember to breathe

Slow, deep breathing is calming. Researchers noticed that 15 min of deep breathing reduces the reactivity of the nerve network that is active during the stress response.

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Take control

During a stressful situation, remind yourself what you can control in your immediate environment.

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Pour a brew

Pour a brew

Researchers discovered that tea drinkers recover faster after stress.

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Shift your focus

When you leave an emotionally stressful scene, your mind might still replay the scene repeatedly.

Do an activity that requires your full attention. It will help you to relax faster.

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Go for a walk

After a particularly stressful experience, go for a gentle walk. Keep yourself moving at every opportunity to calm you down.

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Write it down

When you are calm, write down the event from a third person's perspective. Omit your emotions and sensations. This will help you to revisit the scene in a better light.

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Stress causes health problems

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We’re all under stress right now. And the stress-reactive circuits in our brain guide us to respond ineffectively to stress and cause chronic stress and rising rates of emotional, behavioral, socia...

Understanding the emotional brain

  • The neural circuits in our emotional brain - the limbic system and subconscious memory systems - control our emotional responses in daily life.
  • When a stimulus arrives in the brain, it activates either stress-resilient circuits, the internal calmers and healers, or stress-reactive circuits.
  • The brain activates the strongest circuit, which controls our responses.
  • If the strongest circuit is the reactive circuit, our strong emotions get the upper hand, and the stress interferes with the part of our brain responsible for higher-level thinking and planning.
  • The longer the stress-reactive circuit is activated, the more likely they are to activate other stress-reactive wires, which can cause an emotional meltdown of anxiety, numbness, depression, and hostility.

Retrain the stressed brain

The brain learns to be resilient by being resilient. It takes becoming stressed, then use emotional techniques to change the unreasonable expectations stored in that circuit.

  • One technique is to complain briefly. It activates the reactive wire that has encoded an incorrect response.
  • Then rapidly express emotions, starting with a burst of anger (which decreases stress). You can then stay present to your strong, negative emotions. Talk to yourself through finishing phrases like " I feel afraid that..." or "I feel sad that..."

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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.

Calm for the Holidays

A few quick ways to take holiday stress down, relax and invoke your calmer self:

  • Breathe deeply.
  • Exercise.
  • Diffuse charged conversations.

Deep Breathing

When your emotions run high, breathing speeds up, too. Slowing your breathing down relaxes tense muscles, bringing shoulders down from ears, calms roiling emotions, and helps disarm the hormonal cascade within the body that feeds anxiety.

Just five minutes of deep breathing can calm you effectively.

Move your body

Moving to do just about any exercise boosts your mood and manages your anxiety.

Just going for a walk can balance your emotions and provide positivity.