We live in an incredible time that provides us with numerous opportunities your granny couldn’t even dream about in her youth. However, all these privileges cost us nerves, so sometimes it is almost impossible to calm down. According to statistics, about 87% of people live in constant stress. College students are overwhelmed with assignments and cannot even find time to read paperhelp reviews, while adults have work issues and household chores. They all face different challenges, but increased cortisol accompanies each case. Such situations may evoke a desire to give up, and it is very important to resist this temptation and learn how to control yourself. It is crucial to stay calm in any situation, preserve patience and healthy optimism, especially when you cannot affect what is happening. Otherwise, it may result in mental and physical health issues.
Define Your Body’s Red Flags
First, you should learn to understand your body better and pay attention to alarming signals. When you get nervous, your body warns you that your calmness is on the verge. For instance, you may feel how your heart’s rate coming up, temperature increases, the voice becomes louder, and muscles tense up. You should learn to define how you react in different situations to calm down when necessary.
Change Your Mindset
If you can control your thoughts, it is already half the battle. Try to believe in your ability to achieve goals with all your heart. And don’t forget that the darkest time is before dawn. Thus, the key thing you can do for yourself is to resist panic. Whatever situation you have found yourself in, you can overcome it. You should stop thinking about the negative development of the situation. Don’t allow yourself to think that something is impossible, and you cannot keep up with a curriculum, cope with the workload, etc. Any situation is colorless until you paint it with your thoughts. And it’s up to you to decide whether they will be dark or light.
Focus on Your Breathing and Count Till Ten
It is an old-school efficient technique that can always come in handy when you need to calm down. Count till ten, being focused on your breathing in and out. Breathe slowly; try to feel how the fresh air fills your lungs. It will help you avoid mistakes that you can regret later. To stay calm under any circumstances, it is worth practicing slow and deep breathing when you feel comfortable and relaxed. You can train it as any muscle of your body and use it when necessary. For example, when you find yourself in a stressful situation and get nervous or angry. Inhale and hold your breath for five seconds. Exhale slowly.
Disconnect from The Situation For a While
When you find yourself in a situation that makes you feel nervous and anxious, it would be great to get some fresh air and “switch off.” Another way to calm down and lower your heart rate is to wash your face with cold water. You can also use anti-stress toys to handle negative emotions. Besides, scientists have found that listening to music can become your safety ring when you are overwhelmed with stress.
Turn off Your Brain
When you feel anxiety and undergo some unpleasant moments, your brain provides you with new episodes of the potential horror story. Thus, it would be useful to turn it off for a while and interrupt the flow of thoughts. Are there any images that can relax you? For example, it can be about the sea breeze. Try to replace your negative thoughts with something pleasant and hassle-free like an upcoming vacation. Go online, look for pictures of the place you are going to, or start reading an interesting book or think about some pleasant situation that happened to you recently.
Each person is a whole separate world, so completely different things can calm or relax each of us. Take your time, study yourself, find out what works best for you, and you will be able to visualize the desired image in difficult or stressful moments.
Watch Your Diet
Healthy eating is a key factor since food affects not only your body but also your mood. Some people start drinking coffee or grabbing a cigarette to calm down, thinking it will help. However, this is a misconception. Another mistake is the consumption of large amounts of starchy foods and sweets. Not only coffee, but any other drink containing caffeine makes you even more nervous. Sugar-rich foods also have the opposite effect of what you want: instead of being calm, they provide you with energy, so you can feel even more excited.
Increase Physical Activity
Depending on your fitness level, you can go for a walk or start jogging. It is a great way to “disconnect” from problems, release stored energy, and clear your mind. How to go in for sports? Even a short walk is always much better than sitting at home alone with your thoughts. Exercise helps manage emotions and release endorphins, which makes us happy. If you don’t like running and prefer something different, you can find any other alternative, for example, swimming, dancing, Pilates, yoga, or mindfulness meditation.