Staying Calm During an Emergency Can Save Lives
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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. Practice and rehearse routinely to internalize your plan.
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 three.
It will reduce your blood pressure and lower your heart rate.
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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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