Many times we may experience a myriad of feelings and sensations that are extremely difficult to process and deal with. Sometimes sadness, anger, frustration or despair can cause us to lose control. However, it is possible to learn to stay calm in difficult times.
Plato once said that “our most important victory is to conquer ourselves” and he was right. We are all emotional beings and therefore we act as such in the face of things that happen to us. Therefore, it is not a question of stopping feeling anger or sadness, but of learning to manage them effectively when they appear.
We also sometimes face long periods of stress. In these vital situations, it is important to learn to develop strategies that allow us to balance the balance and find inner balance.
If you are going through a situation that is beyond you and you need some form of action to reduce stress, don’t worry… In this article, we explain some the most useful techniques to not lose control in difficult times.
The Best Guidelines for Keeping Calm in Difficult Times
Stress is a part of modern life, and we all worry and get upset from time to time. These are natural responses.
Our body releases large amounts of cortisol when we are under a lot of stress. These hormones are a prehistoric response to danger, and they ultimately prepare us to fight or flee danger or predator. However, most of these mechanisms are not useful, because we do not live in such a hostile environment. And the stressors usually involve work presentations rather than wild animals. If we often feel stressed or anxious, it is likely that our fight or flight mechanisms are activated too easily In this case, it can be very helpful to find ways to return to a state of relaxation.
Economic and family concerns are often cited as sources of pressure. This stress can cause an unhealthy physical and emotional state if left unchecked. If we often face stressful situations and don’t know how to handle them, we may need to make some changes in our lives. There are some coping strategies that can help us stay calm in our daily lives. Below we show some of the most effective.
1. Sleep well
Think about the days when you sleep little and how you cope with bad news or the workday, it seems we can come to a conclusion: everything seems worse when you haven’t slept well. It’s impossible to keep stress or other negative feelings at bay if we don’t get enough sleep. Although, sometimes we can find ourselves trapped in a kind of vicious cycle. Stress and anxiety usually cause insomnia, so we can’t sleep and we feel worse because we haven’t slept the necessary hours. for us
Not only for bad days or difficult times, but to face life in general, sleep must be a priority. Although, it’s true, that’s even more so if we’re under a lot of pressure. For example, it is not a good idea not to sleep if we have an exam the next day, it is shown that our performance will be much lower than what we would have had if we had slept the necessary hours.
To maintain good sleep hygiene, it is obviously necessary to go to bed early, but above all do not use electronic devices on the leg. Screens and the light they emit can dramatically affect our natural sleep biorhythms. If you’re looking for some type of natural product to help you sleep, lavender essential oil can promote feelings of calm and help you fall asleep.
2. Take a walk
Taking a short walk in the fresh air to relax can help us, on the one hand, to put things into perspective and realize that the stressors in our lives are less serious than they seem. In this case, seeing things from a new perspective can give us the calm we need to handle the difficult situations we face. Therefore, walking can give us time to rethink the situation, think about solutions, and return home or to work with renewed optimism.. Seeing things from a new perspective can give us the calm we need to handle difficult situations.
But, walking also has physiological benefits, since it increases blood oxygenation, which translates into a physical feeling of calm, and in addition, exercise releases the body’s hormones from well-being, such as endorphins. Going for a short walk or exercising for a few minutes will greatly improve our mood. If we have more time, taking a walk outdoors is even more relaxing.
There are people who prefer to listen to music. If it helps, you can choose a playlist that energizes you or calms you down while walking. On the other hand, walking together and chatting with a good friend can also help us find social support, essential in difficult times.
Taking regular walks can provide short-term benefits and lift us out of the haze we find ourselves in.while providing us with the long-term benefits that sport brings to our physical and mental health.
3. Conscious Breathing
Whenever we find ourselves in a stressful situation that we cannot escape, breathing exercises can give us immediate relief. By bringing more oxygen to our body, we manage to relieve the tension of physical origin which is added to the psychological one. Moreover, these breathing exercises can also help in many ways. an excellent exercise in mindful practice and allows you to focus on the present moment.
In addition, they have a great advantage over other relaxation techniques. Breathing exercises can be done anywhere and anytime, even if we don’t have the freedom or the ability to get out of the situation that is causing us stress.
Conscious breathing has a series of physiological effects. By focusing on our breath, we can distance ourselves from distractions and focus only on the present moment. By doing it deeply and slowly, with each breath, we can get the body to stop releasing stress hormones. This ultimately helps the body to relax, calm down and regain balance.
As for the technique, start by inhaling deeply through your nose. Instead of just breathing through your chest, you need to learn how to breathe through your belly, that is, how to use the diaphragm correctly. After a moment of holding my breath, breathe out slowly through your mouth. By practicing this technique for a few minutes, we will notice that we feel much more relaxed. If we are going through a period of stress or if we have a lot of work, it is recommended to stop every moment to breathe and take several breaths of air, this can also help us to refocus.
Finally, some people prefer to accompany their breathing by closing their eyes and folding their hands – as if we were praying. These suggest that these movements may increase the relaxing effect of deep breathing.
4. Focus on the positive
It is important to keep calm in difficult situations, to be aware of the good things around us. Sometimes we intensify our experience of different situations by the way we think. Always putting ourselves in the worst case scenario for every situation we face is a harmful pattern and is clinically known as catastrophic thinking. It can increase our anxiety and the feeling of panic, which is no longer specific to the situation, but she is caused by our anticipatory anxiety.
We must try to reformulate the situation. Instead of thinking about the negative aspects or results, we need to spend a few moments thinking about the positive. If we are able to see the situation from a different angle, we can give it its true value or find solutions. This reframing will considerably reduce the feeling of stress and other negative feelings.
As we have seen, mental and emotional stress can be the direct cause of our pessimism. Therefore, this type of problem is common in people with Type A traits and other self-sabotaging thought patterns. Ultimately, learning to change our frame or our perspective on things that happen to us will be of great help when faced with difficult situations.
Allowing ourselves to talk about our anxiety or anger in writing can be very comforting and helpful in keeping calm during difficult times. A recent study showed that Maintaining a Daily Writing Habit Helps Reduce Anxiety in people confronted with the illness of a loved one. If we are able to express and label how we feel, anxiety and anger, as well as other negative feelings, can decrease. So, if we have some time a day, we can dedicate it to writing a small diary, where we can write about what causes us stress and capture our emotions. This constant conversation with ourselves and our feelings will ultimately help us stay calm in difficult times.