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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

4

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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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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