How many times have you been told to calm down, relax, chill out. There are some who are forever fidgety, they’re just the nervous hyper type. Just the thought of they relaxing makes them tense up, small irritants, things that don’t go their way makes them uptight.
It doesn’t feel great to be irritated. So how’s a chronic worrier supposed to look cool under pressure, while their world appears to be falling apart around them. If you find it difficult to shift your mind towards a calm serene place, it becomes difficult to focus and gather yourself.
Taking small positive steps is what’s needed, this by converting yourself from being uptight and tense to be calmed and relaxed. Change, and the wanting to change is what’s needed, which takes intestinal fortitude.
Never lose the connection with your mind, as your brain can temporarily detach itself, so don’t lose yourself however fragile your psyche may be, believe that you can overcome it.
Becoming Calm Cool Relaxed Under Pressure
• Life Goes On – Things in life can pile up if you’re not on the top of things. No one who’s leading a busy life can’t escape stress, the worry builds up, which leads towards getting nervous and the feelings of dread.
Overcome them by first recognizing that you’re experiencing them, which is usually identified as anxiety. Although uncomfortable, all these negative feelings will pass as well.
What attempting to fight anxiety does is it accelerates it. Accepting that you’re feeling this anxiousness helps in activating the body’s relaxation response, which reduces it.
• Use Self Control To Calm Yourself Down – You’re walking through the park and you suddenly come face to face with a growling dog, your demanding boss needed the report yesterday, you’re already late but you’re stuck in traffic.
We’ve all at times faced these anxiety triggering situations. This is when our sympathetic nervous system automatically kicks in, which triggers physiological changes in our body.
We begin to breath quicker, the adrenaline secretes, our heart rate begins to race upwards. This is the body’s natural survival mechanism kicking in, the classic fight or flight response. We ready ourselves to either stand up or run the other way.
Even if the threat isn’t real, if it’s imagined or exaggerated, this fight or flight response is still activated, which sets off your nervous system. So realize these situations and then control yourself to become calmer.
• Talking Positively To Yourself – Your daughter is entering the first grade and tells you that she’s scared, nervous about going to school the next day, what would you do or say to calm her down.
What we know is how to calm others down better than we can calm ourselves down. So to calm ourselves down, the best way is by practicing self-talk, such as:
“I’ll get myself through this just like I always do,” “This too will pass,” “I’m safe, I’m okay,” “I’m feeling stressed out, but I know how to calm myself down, “I need to bring my breathing and heart rate down.”
• Learning To Breath Properly – One of the best ways of calming yourself down is by slowing down your heart rate. But since we’re can’t voluntarily bring down our pulse, more tangible ways are needed.
One known way is by practicing deep breathing techniques. The most effective way is by breathing as deep as possible and then contracting the diaphragm.
The diaphragm is the horizontal muscle which is located in the chest area right above the stomach cavity. Learning how to properly regulate your breathing will make you calm and cool, allowing you to think clearer.
• Relaxing Your Muscles – What the first sign of stress does is it causes all your muscles to tense up. To get yourself into a relaxed state, tighten and then release all your muscles, beginning with the largest ones. There are a variety of methods of progressive muscle relaxation techniques.
• Getting Exercise – Most realize that any type of exercise is good for our health and fitness. Routine exercise is now regarded to be more effective than certain types of medication.
So it becomes important to maintaining a routine healthy workout while not becoming obsessive about it, which has proven to reduce stress, while increasing our self esteem, mood, and energy.
When exercising, what the body does is it releases endorphins which interacts with the receptors in the brain, which causes that calming euphoric feeling while reducing physical pain.
• Maintaining A Healthy Diet – What we eat and drink does impact our emotional state of mind. The type of foods which accelerates anxiety are the ones which contains refined sugar or saturated fat.
Even when consumed in small doses, it’s shown that caffeine can cause anxiety attacks, panic, irritability, and nervousness. So if you’re more nervous than you should be, decrease your caffeine consumption by switching to green tea instead.
If there’s an imbalance of bacteria in the stomach, what that triggers are the symptoms which are associated with anxiety and mood. It’s found that you can maintain better balance of this bacteria by controlling the food you eat, such as eliminating fat.
• Getting Proper Sleep – Everyone feels a bit cranky after a rough or short night of sleep. Disrupted sleep is associated with certain emotional disorders. It then becomes a catch 22 situation, was it the stress or the poor sleep.
A study revealed that losing just an hour of sleep can increase the feelings of anger, stress, and exhaustion during the day. It was found that getting uninterrupted sleep is more important than the length of sleep you get, this to keep you calm and relaxed.