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How to Remain Calm During Uneasy Times

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

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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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Stop And Breathe

Anxiety is typically experienced as worrying about a future or past event. But anxiety loses its grip when you clear your mind of worry and bring your awareness back to the present.

When a...

A Simple Breathing Technique
  • Sit in a comfortable position.
  • Close your eyes and inhale slowly through your nose.
  • 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. ”
Figure Out What's Bothering You

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.

Writing all that bothers you or talking with a friend can help you understand your anxious feelings.

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Reason for staying calm

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...

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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Anxiety Management

Anxiety is a common daily struggle for many. And one of the main ways of dealing with anxiety is to medicate. 

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Anxiety’s And Your Breath

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.