Ever thought if u be in a bomb squad? The clock is ticking. Everyone's counting on you. Which wire should you cut? While most of us never have to deal with the life-or-death dilemmas of a bomb squad, everyday situations, such as job interviews, public speaking, and family emergencies, can be every bit as stressful if we’re not accustomed to dealing with them. Learning how to remain calm in times of stress will not only make things go more smoothly immediately, it can also, over time, help you lead a healthier, happier life. Here's how to keep your cool when the pressure mounts.
Steps:
Identify the cause of your stress. Think for a moment and try to figure out what’s really bothering you.
Choose your response. Even if you’re powerless to change the source of your stress, you have the power to choose how you’ll respond to it. The appropriate response to stress should depend on what’s causing it: you can either shake off your stress (ignore it and let it go immediately) or face it head-on. Respond if it really matters,ignore if it is small stuff.
Steps:
Identify the cause of your stress. Think for a moment and try to figure out what’s really bothering you.
Choose your response. Even if you’re powerless to change the source of your stress, you have the power to choose how you’ll respond to it. The appropriate response to stress should depend on what’s causing it: you can either shake off your stress (ignore it and let it go immediately) or face it head-on. Respond if it really matters,ignore if it is small stuff.
Lack of momentary control is the cause of creating criminals for the first time
How much control do you have over the situation? You can’t control the rain that’s ruining your wedding, but you can control how well you do on your algebra exam tomorrow.
Forget the past.There are lots of ghosts from past that haunt many of us, You can’t change the past, but you can respond to the present and prepare for the future. Let your past troubles fade.
Shake it all off. It is beyond your control, stop worrying about it. Easier said than done? Just do it.
Take control.Inhale deeply through your nose. In your mind, count to five seconds, and then exhale slowly through your mouth, for another five seconds. Repeat this breathing pattern until you feel comfortable with it.
Think about something else. Get your mind off the stress by thinking about something that makes you happy, beautiful weather, a flower or by concentrating about the things you have planned for the day.
Visualize relaxing things, such as a deserted island or a country road. Close your eyes and try to picture even minor details about the imaginary place, and you can put yourself in that situation instead of the one you’re in. Keep a calming natural scenary you love at desk.Imagine being there, enjoying the beauty of the serenity.
Get away from the cause of the stress. If you can physically escape the stress trigger, do so. Leave the room or pull off the road for a moment to put things in perspective.
Get some exercise. Whether you go for a run, do yoga, or lift weights, 10-20 minutes of physical exercise every day can relax you even when "nothing can". Getting plenty of exercise also helps you respond better to stress in the long run.
Face your stress source head-on when you're ready. Getting stressed is not going to resolve the situation. Sitting around worrying is a good way to procrastinate, but procrastinating will only prolong or intensify the stress. Facing your stress head-on is really just a way to shake off a bad situation that you cannot or should not ignore. If you can change the outcome of a situation that matters to you, the quickest way to overcome that fear or to empower yourself is to take action as quickly as possible. Once you’ve resolved the underlying problem, you can shake off the stress because it no longer matters. If you feel paralyzed, use the steps above to relax and temporarily distance yourself from the situation just long enough to be able to see it clearly.
Make a plan. Sometimes you can resolve a stressful situation right away with one action, but often you’ll need several steps, perhaps over a long period. Write out a plan with attainable goals and a time line for reaching those goals. Additionally, many stressful situations are avoidable. If you prepare ahead of time for important events and make contingency plans, you may not have to cope with as much stress later. An ounce of prevention is worth a pound of cure.
Take one step at a time. A complex problem can be overwhelming, even when you’ve got your plan mapped out, but remember: the journey of a thousand miles begins with one step. Just focus on one small goal at a time.
Be realistic. If you continue to experience stress because no matter how hard you try you can’t take the steps quickly enough, you probably haven’t set realistic goals. In a culture that values a can-do attitude, it can be hard to accept that sometimes you can’t do something, at least not within a given period of time. If that’s the case, revise your time line or lower your expectations. If you can’t do that, the situation qualifies as one which you can’t control. Learn from your experience, but let it go.
Forget the past.There are lots of ghosts from past that haunt many of us, You can’t change the past, but you can respond to the present and prepare for the future. Let your past troubles fade.
Shake it all off. It is beyond your control, stop worrying about it. Easier said than done? Just do it.Take control.Inhale deeply through your nose. In your mind, count to five seconds, and then exhale slowly through your mouth, for another five seconds. Repeat this breathing pattern until you feel comfortable with it.
Think about something else. Get your mind off the stress by thinking about something that makes you happy, beautiful weather, a flower or by concentrating about the things you have planned for the day.
Visualize relaxing things, such as a deserted island or a country road. Close your eyes and try to picture even minor details about the imaginary place, and you can put yourself in that situation instead of the one you’re in. Keep a calming natural scenary you love at desk.Imagine being there, enjoying the beauty of the serenity.
Get away from the cause of the stress. If you can physically escape the stress trigger, do so. Leave the room or pull off the road for a moment to put things in perspective.
Get some exercise. Whether you go for a run, do yoga, or lift weights, 10-20 minutes of physical exercise every day can relax you even when "nothing can". Getting plenty of exercise also helps you respond better to stress in the long run.
Face your stress source head-on when you're ready. Getting stressed is not going to resolve the situation. Sitting around worrying is a good way to procrastinate, but procrastinating will only prolong or intensify the stress. Facing your stress head-on is really just a way to shake off a bad situation that you cannot or should not ignore. If you can change the outcome of a situation that matters to you, the quickest way to overcome that fear or to empower yourself is to take action as quickly as possible. Once you’ve resolved the underlying problem, you can shake off the stress because it no longer matters. If you feel paralyzed, use the steps above to relax and temporarily distance yourself from the situation just long enough to be able to see it clearly.
Make a plan. Sometimes you can resolve a stressful situation right away with one action, but often you’ll need several steps, perhaps over a long period. Write out a plan with attainable goals and a time line for reaching those goals. Additionally, many stressful situations are avoidable. If you prepare ahead of time for important events and make contingency plans, you may not have to cope with as much stress later. An ounce of prevention is worth a pound of cure.
Take one step at a time. A complex problem can be overwhelming, even when you’ve got your plan mapped out, but remember: the journey of a thousand miles begins with one step. Just focus on one small goal at a time.
Be realistic. If you continue to experience stress because no matter how hard you try you can’t take the steps quickly enough, you probably haven’t set realistic goals. In a culture that values a can-do attitude, it can be hard to accept that sometimes you can’t do something, at least not within a given period of time. If that’s the case, revise your time line or lower your expectations. If you can’t do that, the situation qualifies as one which you can’t control. Learn from your experience, but let it go.
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