No longer should the circumstances of the situation phase you. Instead, you should now be in full control of your emotional responses, and can now calmly and sensibly work through your problems.
How to Stay Calm Under Pressure When Things Are Falling Apart
If after going through these sets of questions you are still finding your emotions overwhelming and difficult to deal with, then consider the lighter-side of the situation. Hopefully, the answer to this question will help shift your perspective about your circumstances. It might even help you relax and calm yourself down.
And that might be all you need to move through this situation successfully. There is no separation between things. Everything becomes one thing, and this is what overwhelms you. The better way to handle yourself is to pay attention to the details. The more attentive you are, the more you will pick-up. And as a result you will no longer bundle everything into one big uncontrollable problem, instead, you will see things as individual pieces that are part of the larger puzzle that you now need to figure out how to solve.
The mindset you bring into pressure situation is absolutely critical. Part of this mindset is the language you use to talk to yourself during these difficult emotional moments. Your language can either help you calm yourself down, or it can lead you down the path of overwhelm and panic.
For instance, saying:. This type of language will make you feel centered, calm and in control of yourself and your emotions. Another aspect of empowering language is the process of asking the right kinds of questions that will help you to stay calm, centered and focused on the right things. For instance, during pressure situations try asking yourself:. These types of questions will help you maintain control of your emotions.
They will also help you to redirect your emotions in a more positive and helpful way. The language you use and the questions you ask yourself translate into the thoughts you indulge in during pressure situations. These thoughts can either be empowering and helpful, or they can be limiting and unhelpful. Examples of unhelpful thoughts include blaming yourself, blaming other people, or blaming your circumstances. All of these methods of thinking about your situation are not helpful. In fact, thinking this way will make you feel absolutely miserable and will prevent you from moving forward in a calm and controlled fashion.
Instead, focus on things you can control. And that control comes from within yourself. You can control the language you use and the questions you ask yourself. Once you have these things under your control, you will likewise gain control over your emotional responses and thoughts.
And this will naturally lead to a greater sense of calmness and emotional stability, which is exactly what you need to help you get through this pressure situation successfully. When you are facing a pressure situation, you are left with two choices. You can either try and work through the situation by yourself, or you can seek the support of people who have had experience in this area and will, therefore, be able to help you work through this successfully.
If you try and work through the situation by yourself, you may make mistakes and may hit roadblocks that could potentially derail your efforts temporarily.
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However, if you take the time to speak with someone who has gone through something similar, they may very well provide you with the guidance you need to help you move through this situation successfully. Moreover, their support may provide you with the confidence you need to stay centered, calm and relaxed moving through this difficult moment of your life. In order to handle pressure situations far more effectively, you will need to become a more relaxed and calm individual.
Calmness is, of course, a state-of-mind, however, in order to get to that state-of-mind, you will need to adopt some new habits, behaviors and potentially shake up your routine a little to allow time for more relaxation and periods of self-reflection. Calmness, of course, begins from within, on a psychological level.
Building a relaxing and nurturing working environment depends entirely on what specifically makes you feel comfortable and relaxed. You might like to install some colored lights, play peaceful music, use tranquil nature sounds, stimulate the senses with aromatherapy, or maybe even use a well-placed fountain or some candles to help bring a warm, peaceful and friendly energy into the room. The choice is completely yours to make. There may very well be moments of your day that are frantic and hectic. These moments are simply a part of your working life, and it can certainly be difficult to work around them.
Let them be. You can do this by taking nature walks in the local park. You can also do this by taking a warm bath at the end of the day, or maybe a massage during the middle of the day can help extinguish stress, anxiety and worry from your body. Consider also taking time to nourish your spirit throughout the day with prayer, meditation, Yoga, Tai Chi and other practices that will help you keep your emotions calm, relaxed and centered.
Visualization is a fantastic method for grounding yourself during times of intense emotional turmoil and uncertainty.
Find a quiet place without distractions where you can lie down or at the very least sit down comfortably. Initially, allow your mind to wander and just find its place in the moment. However, after a few minutes take control of the images forming in your imagination and imagine a tranquil place — a sanctuary of sorts that you can escape to.
This is a place filled with all the things that make you feel comfortable, at peace and relaxed. Spend five to ten minutes at a time exploring this place, relaxing within this imaginary world, and allowing all your stresses and worries to melt away. In fact, use the time you have within this sanctuary to think about your life, circumstances, and problems. Just maybe within this place, you will find the necessary perspective and the answers you need to help you get through the pressures of life.
Later, whenever you feel stressed or overwhelmed, take some time to come back to this place to help ground yourself during moments of uncertainty. Deep diaphragmatic breathing is one method used that can help you maintain your composure and relax your body. Diaphragmatic breathing requires that you breathe-in through your diaphragm for four seconds, then hold your breath for another four seconds, and then breathe out for the final four seconds, and then begin again.
Doing this for up to five minutes at a time can help you feel more centered and relaxed. With more emotional composure, you will find the strength you need to move through your problems successfully. Metaphors are absolutely wonderful tools you can use to help gain a proper perspective on the problems and circumstances confronting your reality. Use them to help you see your problems in a different light.
Or use them to find more strength and comfort in the moment. Metaphors will provide you with a different view of yourself and your circumstances. This shift of perspective might be all you need to stay relaxed, calm and composed during pressure situations.
Improve your Life With a Calm Mind
In such instances, you will most likely blow the problem out of proportion, which will have a tendency to overwhelm your senses, while also causing you emotional distress. Instead of picturing your problem as this gigantic mountain that you now must climb, imagine it instead as a tiny ant.
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See it as a tiny little ant walking beneath your feet, and ask yourself:. The benefit of looking at your problem in this way is that you are no longer seeing it as this big dragon that you must slay. Instead, you are imagining it as something small — as something you can easily control and influence.
Reduce Stress and Improve Your Life With Positive Self Talk
This will have a tendency to calm your mind while helping you gain the proper perspective you need to solve this problem. Another metaphor you could use is to imagine your problem as mouldable clay. For instance, imagine yourself as water. Or imagine yourself as a soaring bird. Or imagine yourself as gentle clouds rolling across the sky.
Worrying yourself crazy? These tips will help you live with less anxiety.
These metaphors will certainly not always provide you with instant answers. They do require some thought and contemplation. For best results, rub a few drops of oil in your hands, cup them over your nose and take a few deep breaths. There is a large body of scientific literature proving that interaction with animals stimulates the release of oxytocin in the brain, which, in turn, reduces anxiety and improves mood.
Even if it's a quick pet of a dog that's on a walk outside the building, that just might be enough to brighten your day! With activities like forest bathing on the rise, it's clear that humans benefit from being outdoors. Being surrounded by nature and in sunlight can improve vitamin D levels, help with concentration and prevent illnesses, both long and short term. Music is engrained so deeply into our daily lives, so why not bring it into the workplace?
Listening to songs while working decreases stress hormones that harm our immune system, weight and memory if not kept in check. It has also been noted that individuals who listen to music on the job work more efficiently and have a creativity boost! While reading books seems to be dying out during the age of social media, its benefits are still alive and well. Our minds suffer severely when we're tired and stressed, so the best way to combat this at work is to take a ten minute nap. Taking a power nap is known to help stabilize emotions, increase energy and restore brain functionality.
Coffee has a greater amount of caffeine than tea and, if consumed, may lead to more anxiety if you're already stressed. Tea, on the other hand, can provide a more manageable dose of energy as well as reduce inflammation. By listening to what you need during stressful times, you may realize that some of the strategies above will work for you -- other times, they may not. That's why it's essential to put yourself first and do whatever's necessary in order to improve your mental health.
Studies show that spending money on experiences over material items will bring greater joy. Make the year you see your favorite band live or try zip lining. Or any journal, for that matter. Research suggests writing down negative thoughts can help clear your mind and jotting the things you appreciate can help improve your mental well-being. Here are a few more reasons to start scribbling.
You may be amazed by the progress. Experts agree that talk therapy is incredibly beneficial to sorting through and managing any negative emotions or behavioral health issues. Research shows that constant exposure to negative news can have a detrimental impact on mental health.
If the cycle is weighing down on you, try unplugging or cutting back your media consumption for a period of time. Research indicates that a specific tune may reduce your anxiety by up to 65 percent , Inc. Here are some additional options to add to your de-stress list. Sleep is a magical elixir when it comes to mental health. Research shows that losing Zs can make it difficult to regulate emotions and make you more irritable. Not to mention too little rest can lead to physical health setbacks.
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Sure, a good glass of red at the end of a long day is one thing. Some research suggests that heavy drinking can lead to an increase in anxiety.