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8 Ways to Stay Calm During a Crisis
Never ask “what if?”
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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Slow down
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 perspective.
Stay positive
When you are in a stressful situation, do not allow your mind to imagine the worst-case scenario.
Focus your mind on something positive.
Never ask “what if?”
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.
Take care of your body
If your personal health is taken care of, you'll get better at dealing with a crisis.
Eat a balanced diet, exercise regularly and get enough sleep.
Limit caffeine
When you are in a difficult situation, drinking caffeine may trigger the release of adrenalin. It will give a quick burst of energy followed by a crash that will leave you fatigued and irritable.
Use your support system
Someone who is not invested in the situation will be able to have a better perspective. They might also be able to help you find a different solution.
Disconnect
Withdraw from the situation for a while to allow yourself to process the problem and the surrounding emotions.
You will be able to approach the situation with a renewed perspective.
Develop a coping strategy
Take regular walks or join an exercise class.
These techniques can reduce your stress and help you feel more empowered.
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Resilience
It's the skill that enables us to recover quickly from difficulties. It means adapting well in the face of trauma, tragedy or significant stress.
We build our resilience by learni...
Build a circle of trust
The primary factor in resilience is having supportive relationships, inside and outside the family.
Close friends, family and loved ones represent our social support; they encourage and motivate us, and let us know that we aren’t alone.
Reframe stressful situations
The way we view a potentially stressful situation can either make the crisis worse in our mind or minimize it.
Reframing things in a more positive way can alter our perceptions and relieve our stressful feelings.
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Self-sabotage
Understand self-sabotage
Self-destructive behaviors can become habits and can continually undermine your success and happiness.
Self-sabotage is when we want something, but somehow we never accomplish it, because somewhere deep in our subconscious we’re fighting against that goal:
- Our disorganization distracts us.
- We’re constantly overthinking all of our decisions.
Recognize self-sabotaging habits
- Procrastination. Start setting deadlines and mini-deadlines to work toward your objective.
- Negative self-talk/negative thinking. Be patient with yourself; be kind to yourself. Work to build yourself up.
- Perfectionism. It is an impossible standard that keeps you from moving forward.
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Stress and motivation
Used effectively, stress can motivate us to accomplish more than we had imagined possible. Stress can jolt us to reach our potential. Without stress, we’d feel rudderless and without purpose.
Not all stress is bad for you
- “Good stress”: which psychologists refer to as “eustress,” is the stress we feel when we’re excited about something.
- Acute stress: when something surprises us or catches us off guard. Acute stress is the body’s response to ensure you react and take measures to deal with the unexpected situation. It has no lasting negative effects if we deal with it quickly and move on.
Build your resilience
Resilience is how we deal with stress effectively so we “bounce back” after a difficult time.
As we deal with issues that cause tension and strain, we learn to face adversity, deal with significant issues and overcome problems. We learn how to formulate realistic plans and carry them out.
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