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

Take control

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

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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.

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.

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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  • The brain activates the strongest circuit, which controls our responses.
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  • The longer the stress-reactive circuit is activated, the more likely they are to activate other stress-reactive wires, which can cause an emotional meltdown of anxiety, numbness, depression, and hostility.

Retrain the stressed brain

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.

  • One technique is to complain briefly. It activates the reactive wire that has encoded an incorrect response.
  • Then rapidly express emotions, starting with a burst of anger (which decreases stress). You can then stay present to your strong, negative emotions. Talk to yourself through finishing phrases like " I feel afraid that..." or "I feel sad that..."

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Exposure to Stress

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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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Learn Something New

Even if it is just for 10 minutes before going to bed, you should be learning new stuff every day, a new skill, a new word, a new kind of idea or philosophy. Expose your brain to new frontiers.

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