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When faced with an emergency, you are biologically created to be reactive and to behave in an emotional manner rather than a thoughtful manner.
It is important to have a plan to keep you calm...
To reduce stress in the body and immediately relax:
Squeeze and release all the muscles in the body isometrically and simultaneously, three times.
Close your eyes for one minute and focus your mind on some calming cue, for example, a place that you go to relax... a beach... the mountains... and hold that image three times to the count of thre...
SIMILAR ARTICLES & IDEAS:
How it’s done: Inhale for a count of 4, then exhale for a count of 4, all through the nose, which adds a natural resistance to the breath. Once you manage it, you can go up to a c...
When it works best: Before an exam, or any stressful event.
How it’s done: Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.
When it works best: Crunch time, or whenever it’s time to focus or energize.
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It’s hard not to get worked up emotionally when you’re in a tense conversation: a disagreement can feel like a threat.
But if your body goes into “fight or flight” mode, ...
When you start noticing yourself getting tense, try to focus on breathing (on feeling the air coming in and out of your lungs).
This will take your attention off the physical signs of panic and keep you centered.
Sitting still when you’re having a difficult conversation can make the emotions build up rather than dissipate.
Standing up and walking around helps to activate the thinking part of your brain.
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Failing in communication can have a big impact during a crisis. Sometimes things that are transparent to one party may be interpreted differently by another. Therefore, choosing certain words ...
During a crisis, using the word "talk" to begin a conversation, "Can we talk about how you are?" often gets a negative response. The reason is that we place little value on "talk." Talk is cheap or meaningless. However, substituting the word with "speak", seems to have better results.
"Talk" is loaded with context that makes it fruitless in these scenarios, while the word "speak" is free from those associations.
The principles for a positive and constructive discussion are framing your conversation in positivity.
By framing conversations to focus on the positive, one can move a problem forward.
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A few quick ways to take holiday stress down, relax and invoke your calmer self:
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.
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.
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We loose the ability to breath deeply naturally as we age: deep breathing comes naturally to children, but we lose the ability because we’re in a constant state of fight-or-flight, low-level str...
... is the fastest, most effective way to trigger the relaxation response, enabling you to think more clearly and perform better under pressure.
The Navy SEALs use 2 breathing techniques that force the body into a more relaxed state when they’re in a high-pressure situation:
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On average, we experience an interruption every 8 minutes or about 7 or 8 per hour. In an 8t-hour day, that is about 60 interruptions. The average interruption takes about 5 minutes, so that...
We’re not actually multitasking; rather, we are switching rapidly between different activities.
Better concentration makes life easier and less stressful and we will be more productive. Practice concentration by finding things to do that specifically engage you for a period of time to the exclusion of everything else.
... for learning to concentrate better:
Whenever you feel like quitting – just do five more – five more minutes, five more exercises, five more pages – which will extend your focus.
The rule pushes you just beyond the point of frustration and helps build mental concentration.
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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 ...
When you are in a stressful situation, do not allow your mind to imagine the worst-case scenario.
Focus your mind on something positive.
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.
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