Perhaps everyone has experienced a particular moment when emotions dominate everything. That way we can feel helpless. It’s like a storm surge that suddenly makes us sad, desperate, confused, angry, or scared. Unfortunately, these sudden emotions can cause confusion, discomfort, or other problems. These emotions are difficult to deal with and can quickly settle during these times, but there are ways to help reduce anxiety even in the most stressful situations.
#1. Use calming techniques quickly.
Stop what you are doing. Not reacting to what you care about is the best way to calm down. In the short term, you can take advantage of this situation to tell the other person that you want to quit smoking immediately. If you are with others, it is advisable to say hello politely first. Find a quiet place where you can calm your mind away from the places you care about.
Refocus your emotions. When we are worried, upset, or angry, our bodies are in a “fight or flight” state. The sympathetic nervous system activates hormones, including adrenaline, which prepares our body very strongly. This hormone stimulates heart rate and breathing, tightens muscles and constricts blood vessels. Eliminate the cause of this stress response and focus on what your body is experiencing. This allows you to keep track of the current situation and reduce the so-called “” automatic interaction “.
“Automatic response ” occurs when the brain forms habits in response to stimuli such as stressors. Faced with the same stimuli, the brain reactivates this normal pathway. Studies have shown that these chain reactions can be stopped by refocusing the brain on what the senses are actually experiencing. Therefore, the brain forms new “habits” when it responds to stimuli.
Learn it, not judge your experience. For example, if someone is really angry with what you just said, your heart may beat faster and your face may turn red or hot. I know what you are experiencing, but don’t judge it as “wrong” or “correct”.
same. When stress activates your body’s sympathetic nervous system, you must first breathe gently and gently. Focusing on deep and regular breathing is very helpful. This method distributes oxygen throughout the body, regulates brain waves, and lowers blood lactate levels. So you will feel calm and comfortable.
Breathe using the diaphragm, not the upper chest. When you place your palm directly under your ribs, your abdomen swells when you inhale and contracts when you exhale.
Sit straight, stand up, or lie on your back with your chest straight. It is difficult to breathe when the body is bent. Inhale slowly through your nose until you reach 10. You will feel the lungs and stomach expand with the air. Then exhale slowly through your nose and mouth. Take 6-10 deep breaths per minute to release your lungs.
Focus on the rhythm of breathing. Make sure that nothing else distracts you, including any discomfort you may feel. If you are distracted, calm yourself by counting your breaths or repeating words and phrases.
Imagine a beautiful golden glow as a symbol of love and acceptance as you inhale. Feel the warmth of this pleasant light radiating from your lungs to your heart and throughout your body. Imagine the tension you feel as you leave your body, exhaling slowly. Repeat the breathing method 3-4 times.
Relax your muscles. When an emotional or stressful response occurs, the muscles of the body contract. You will probably literally feel “sick”. Progressive Muscle Relaxation (PMR) helps to consciously relieve muscle tension by stretching and relaxing certain muscle groups. With a little practice, PMR can help relieve stress quickly.
There are many online guides where you can learn PMR for free. MIT offers an 11-minute free PMR guide with audio.
Find a quiet and comfortable place. It’s better not to be too bright.
Lie down or sit comfortably. Wear loose clothing.
Focus on a specific muscle group. You can start with your toes and work to your head, or you can start with your forehead and work along your feet.
It causes all muscles in a particular area to contract as tightly as possible. For example, if you start with your head, raise your eyebrows as high as possible and open your eyes as wide as possible. Press and hold for 5 seconds, then relax again. Close your eyes as tightly as possible. Press and hold for 5 seconds, then relax again.
Move to the next muscle group and tighten that muscle. For example, press hard on your lips for 5 seconds and then relax. So smile as much as you can for 5 seconds and then relax.
Train all muscle groups in your body, including your neck, shoulders, arms, chest, abdomen, buttocks, thighs, legs, soles, and toes.
Distract your mind. If possible, be careful not to worry about what you care about. If you continue to focus on what is bothering you, your mind will continue to repeat the same thoughts over and over again. These thinking habits cause symptoms of anxiety and depression. Distractions are not a long-term solution, but they are a great way to calm yourself down by getting rid of the mind of the problem. Therefore, you can tackle the problem with a clear mind.
Invite your friends to chat. You can prevent your heart from getting angry by going out with your loved ones. You will also feel more comfortable and loved. Studies have shown that mice living in groups are less likely to develop gastrointestinal problems than mice living alone.
Watch fun-themed movies and fun TV shows. “Stupid humor ” helps to calm the mind and move away from the cause of frustration. However, avoid offensive and harsh jokes. It can be offensive rather than calming.
Listen to relaxing music. Choose from 70 beats per minute, including Enya’s classical music and “New Age” pop. Angry lyrics and bright rhythmic songs make you sad rather than calm.
Look at the funny pictures. Biologically, humans tend to look for big and small eyes such as dogs and babies. When you look at a picture of a cute cat, it causes a chemical reaction in your body and makes you feel “happy”.
Find a place to be alone and move your limbs like a wet dog. Shaking your body will make you feel better. It brings a new sensation to the mind in the process.
Practice self-sedative behavior. Self-sedative behavior can quickly relieve stress and anxiety. This behavior is intended to be kind and kind to you.
Soak in lukewarm water or take a warm bath. Studies have shown that feeling physical heat has a calming effect on many.
Use the essential oils of lavender and chamomile for soothing properties.
Invite your pet to the game. Playing with dogs and cats has a calming effect and can lower high blood pressure.
Enjoy a soft touch. When we feel soft, our body releases oxytocin, a very beneficial hormone to improve our mood. You can experience this effect with a loving hug or having sex with a loved one, but you can also relax with a touch.
Touch your chest. Pay attention to the warmth of your skin and the rhythm of your heartbeat. Inhale slowly and steadily, and when you inhale, you will feel your chest swell, and when you exhale, you will feel it contract again.
Hugging, grabbing your upper arm, placing your arm in front of your chest and gently applying pressure. Feel the heat and pressure in your palms and forearms.
Cover your face with the palms of your hands. Try applying pressure with your fingertips to the muscles near your chin and eyes. While massaging the scalp, comb the hair with your fingers.
#2. Increase calm
Check your eating habits. The body and mind are not separated. One needs to affect the other. This also applies to the diet you follow.
Reduce caffeine intake. Caffeine is a stimulant, so overdose of caffeine can cause anxiety and anxiety.
Eat foods rich in protein. Protein keeps you full longer and prevents your blood sugar from dropping or rising all day long. Low-fat proteins such as poultry and fish may be the best choice.
High-fiber complex carbohydrates release serotonin, a hormone that relaxes the body, into the brain. Choose from whole wheat bread and pasta, brown rice, beans, lentils, fruits and vegetables.
Avoid sweet and greasy foods. It can be moody and frustrating.
Reduce alcohol. Alcohol can cause depression, so you may feel better after drinking alcohol. However, alcohol can also cause symptoms of depression, which can make you more anxious. Alcohol also disturbs sleep patterns and makes them more annoying.
exercise. Exercise releases endorphins, a chemical that makes us feel “happy”, in our bodies. However, you don’t have to be a bodybuilder to experience these effects. Studies show that moderate exercise, such as walking and gardening, can help calm, make you happy, and relax.
Exercise that combines meditation with gentle movements such as tai chi and yoga has been shown to have a positive effect on coping with anxiety and depression. This exercise can relieve pain and calm the patient.
plot. Meditation has been known since ancient times and is highly regarded in the oriental tradition. According to scientific research, meditation can be relaxing and have a positive mood effect. Meditation can also reorganize the neural network of the brain in response to external stimuli. There are many meditation methods, but research shows that mindfulness meditation is the most recommended meditation method.
You don’t even have to leave home to learn how to meditate. The Mindful Awareness Research Center at MIT and UCLA offers a free downloadable MP3 meditation guide.
Think about what bothers you. Stress triggers can build up little by little without you realizing it. Usually you are not a big event and get angry with the many small things that have plagued you for a long time.
Try to distinguish between primary and secondary emotions. For example, if you decide to meet a friend in a movie theater, but the friend doesn’t show up, you can quickly feel pain. This is the basic feeling. Then you get angry, frustrated, and angry. This is a secondary emotion. By identifying the source of your emotions, you can understand why you are experiencing these different emotions.
You usually experience multiple emotions at the same time. Check them one by one and give each emotion a name. Then you will be better prepared to deal with the emotions you are experiencing.
One of the most common reasons people feel disappointed is to think that things should go their own way (usually their own way). Remember that you can’t control everything in this life and you don’t have to have that desire.
Try to recognize and understand your emotional reaction, not judge it.
If possible, avoid situations that can confuse you. Of course, this is not possible unless we are angry. Living in unpleasant or difficult situations is part of human life. However, if you can eliminate the cause of stress, you can prepare for a completely unavoidable situation.
In unpleasant situations, you can try to be “smart “. For example, if you’re in a traffic jam, who isn’t? Depart early, depart late, or find another route.
Find wisdom in each case. Looking at the unfortunate situation as a learning experience will make you feel calm. Because that is the way you can gain your strength. Instead of reacting to what is happening to you now, the situation you are facing will be a lesson you can use in your next life .
If people are bothering you, find out why. Is it because of their actions that bother you? Or do you do the same with them? Learning to understand the motivations of others can help you avoid getting angry. Remember that we are all human beings and cannot be separated from the subject.
Please express your feelings. Basically, there is nothing unhealthy when it comes to emotions, including anger. What can be harmful to your health is not admitting, but ignoring or suppressing emotions.
Acknowledging your feelings does not mean that you need to be sad and sad or attack others with big eyes. Instead, admit that you are only humans and it is normal for you to feel different emotions as humans. Emotions always come, so you don’t have to judge them. Your reaction to your emotions is your responsibility.
Once you realize how you feel, think about how you will react. For example, it’s common to get angry when your contribution to a big project goes unnoticed, or when your lover is fooling you. However, you can unleash your anger or use the techniques described in this article to calm down and deal with your emotions in the right way.
Take a moment to meet the people who make you comfortable. Studies show that humans tend to “understand” the feelings of others on their own. The level of anxiety of the person we are dealing with can affect our emotions. Find someone who can make you comfortable and calm, and you can feel peace as well.
Date someone who can support you. Feeling isolated and judged only makes you more stressful.
Visit the therapist or counselor. There is a myth that if the “problem ” is very serious, you should meet the therapist, but this is not true. The therapist can help you identify your emotions and teach you how to deal with daily anxiety and stress in a healthier and more informative way.
Many organizations offer treatment and counseling services. Contact your clinic, health center, hospital, or the therapist who established your own clinic.
#3. Overcome unfortunate situations
Practice the STOP technique. STOPP is an acronym that is easy to remember when sedation is needed in certain situations. Here are five easy steps to follow.
Stop spontaneous reaction . “Spontaneous Thinking ” is a habit of thinking that is already happening in our lives, but is often destructive. Stop what you are doing and delay your reaction.
Breathe . The deep breathing method described in this article allows you to breathe deeply and gently with a few breaths. I feel better later.
See what’s happening . Ask yourself what you are thinking, what you are focusing on, what you are reacting to, and how you feel in your body.
Please be aware of the current situation . Take a look at the big picture. Do you think based on facts and opinions? How does your reaction affect others? How can you expect others to react in this situation? What does this really mean?
Practice a convenient method . Think about the consequences of your actions for yourself and others. What is the best way to deal with this situation? Choose the most appropriate and useful method.
Be careful when customizing. One of the most common distortions in our thinking habits is personalization by taking responsibility for what we are not really responsible for . This can lead to anger and disappointment with oneself, as it has no control over the behavior of others. But we can control our reaction.
Imagine, for example, a colleague with an emotional problem who often gets angry and scolds you for a reason. This behavior obviously upsets you. This is not good behavior. Now you can choose. You can automatically reply or stop and think about what will happen next.
“Joe must be really angry. What did you do to him? It’s very annoying! ” I understand, but I don’t feel well.
The reactions that may be most useful are: “Joe slams me on my cheek. It’s annoying, but I’m not the only one yelling at him. After all, he’s very angry. I’m angry. He’s just I’m angry. It’s too unfair. “It’s not my problem. “This statement admits that you are frustrated, but focuses on how to change your mind depending on the situation.
Keep in mind that paying attention to your homework does not mean abuse. Talk to your boss about Joe’s angry behavior. Keep in mind, however, that you have no control over the behavior of others and are usually not due to you. This idea helps you to feel peace again soon.
Turn off conversations on topics that confuse you. The surest way to get angry is to discuss the argument you believe in with someone who definitely opposes you. If you feel you can have a productive discussion with someone, that’s fine. However, if the conversation continues as a monologue between the two, try to shift the conversation to something that is not offensive to each other.
Suggesting a subject change may be unpleasant, but relieving stress and tension is worth the nasty moment. “We wonder if we agree or disagree with this argument. What if we talk about basketball last night? “
If this person keeps talking about the topic that bothers you, it’s best to say hello. Avoid using the word “I ” in your statements to make it look criticized.
If you really can’t get out of the situation, you can get out of the conversation mentally. Imagine being in a quiet place. This should be a last resort, as it’s usually obvious that you haven’t actually heard it. This situation can confuse or disagree with the person you are talking to.
Don’t be too negative. Excessive negative exposure can lead to problems in thinking, learning and remembering information. With constant exposure to negative things, the brain can develop negative thinking habits. It may seem normal to complain about work or school, but be careful not to do it too often. If not, you will be even more angry.
This problem only gets worse if someone complains that you feel guilty. I get angry as if I was injured. But there is no way to correct their mistakes, and they become angry and frustrated.
Like other emotions, negative attitudes and dissatisfaction can be contagious. Listening to stressful conversations, such as someone complaining for 30 minutes, can also increase cortisol levels. Cortisol is a stress hormone that makes it difficult for people to think calmly.
Instead, think productively about your situation. It’s normal to get frustrated when things go wrong. It is helpful to share your feelings for a moment. But it’s worth thinking about what can be changed next, rather than focusing on how bad things are to make things better.