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How to Remain Calm During Uneasy Times

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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IDEA EXTRACTED FROM:

How to Remain Calm During Uneasy Times

How to Remain Calm During Uneasy Times

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

psychologytoday.com

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Key Ideas

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.

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.

Music

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

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  • Exhale deeply.
  • Continue to breathe deeply and fully. Allow your breath to be a guide to the present.
  • With each breath in, think to yourself “be” and with each breath out, focus on the word “present. ”
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The physical symptoms of panic and anxiety, such as trembling, chest pain, and rapid heartbeat, are more obvious than the reason you are anxious. But, to get to the root of your anxiety, you need to stop and think about your thoughts and feelings.

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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.
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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.

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... for learning to concentrate better:

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Technique #1

To reduce stress in the body and immediately relax:

Squeeze and release all the muscles in the body isometrically and simultaneously, three times.

Technique #2
  • Breathe in to the count of three 
  • Hold to the count of three
  • Breathe out to the count of three
Repeat three times while telling yourself to relax.

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Keep in sync with your body’s natural sleep-wake cycle
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During the day:

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At night:

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  • Say no to late-night television.
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  1. Try starting a phrase with “I am” followed by an adjective and repeat slowly, as a set of three. Ex: “I am at peace”.
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  3. Fit the following affirmation to what you need in the moment: “I am _____, and I deserve every _____ thing.” Ex: “I am beautiful and I deserve every beauty-filled thing.”
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  5. “All is well.” If repeated several times reminds you hat things are going to be OK.
  6. Acknowledge the good things in your life during a moment of anxiety by repeating “thank you.” 
  7. Repeating “Calm down” to yourself with deep breathing exercises may be useful.
  8. You are lovable.” Is useful if you are feeling stressed or panicked over a loved one.
  9. “What can I see and experience today that will thrill and amaze me?” will refocus your mind on something positive rather than negative.
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