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'Deep breath, cup of tea, long walk': nine ways to stay calm in a crisis

Start the day with time outside

According to a study, spending time in nature, or even just looking at scenes of nature, may help you recover faster from subsequent stressful experiences.

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IDEA EXTRACTED FROM:

'Deep breath, cup of tea, long walk': nine ways to stay calm in a crisis

'Deep breath, cup of tea, long walk': nine ways to stay calm in a crisis

https://www.theguardian.com/lifeandstyle/2019/feb/01/nine-ways-to-stay-calm-in-a-crisis

theguardian.com

9

Key Ideas

Gentle morning exercise

Exercising may help alleviate anxiety when faced with a sudden, unpredictable shock.

Spend time with a close friend

According to research, when we connect with friends, we can handle stress better.

Remember to breathe

Slow, deep breathing is calming. Researchers noticed that 15 min of deep breathing reduces the reactivity of the nerve network that is active during the stress response.

Take control

During a stressful situation, remind yourself what you can control in your immediate environment.

Pour a brew

Researchers discovered that tea drinkers recover faster after stress.

Shift your focus

When you leave an emotionally stressful scene, your mind might still replay the scene repeatedly.

Do an activity that requires your full attention. It will help you to relax faster.

Go for a walk

After a particularly stressful experience, go for a gentle walk. Keep yourself moving at every opportunity to calm you down.

Write it down

When you are calm, write down the event from a third person's perspective. Omit your emotions and sensations. This will help you to revisit the scene in a better light.

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Understanding the emotional brain
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  • The brain activates the strongest circuit, which controls our responses.
  • If the strongest circuit is the reactive circuit, our strong emotions get the upper hand, and the stress interferes with the part of our brain responsible for higher-level thinking and planning.
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The brain learns to be resilient by being resilient. It takes becoming stressed, then use emotional techniques to change the unreasonable expectations stored in that circuit.

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With stress, the mind and the body are intrinsically linked. You can view stress as something that is wreaking havoc on your body (and it can) or as something that is giving you the strength and energy to overcome adversity.

Exposure to Stress

Regular exposure to stress in small quantities can prepare us to handle a big stressful event in our lives. Prepare yourself for stress by self-education about the stressful event, by doing some physically stressful activities like completing a marathon, or something you dread, like giving a speech.

Repeated exposure to mildly stressful conditions can alter your body’s biological response to stress, making you manage stress in a better way.

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Calm for the Holidays

A few quick ways to take holiday stress down, relax and invoke your calmer self:

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Deep Breathing

When your emotions run high, breathing speeds up, too. Slowing your breathing down relaxes tense muscles, bringing shoulders down from ears, calms roiling emotions, and helps disarm the hormonal cascade within the body that feeds anxiety.

Just five minutes of deep breathing can calm you effectively.

Move your body

Moving to do just about any exercise boosts your mood and manages your anxiety.

Just going for a walk can balance your emotions and provide positivity.

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