It can be exceedingly difficult to calm yourself down during stressful, high-pressure situations. Most often during times of high-pressure or increased stress, people tend to revert to old, unhelpful habits to find comfort. The best way to change a bad habit is to replace it with something healthier and remain diligent in practicing it daily. Here are some helpful things to try next time you are feeling overwhelmed or stressed.
Likely the most common thing people suggest for someone dealing with stress, is to regulate their breathing. This seems like basic common sense, but in the heat of a stressful situation, even things that seem simple can be difficult. Begin by taking 3 deep breaths, then keep going as needed until your heart rate decreases. There are many breathing techniques that would also be helpful in situations where you feel overwhelmed. Some to research are belly breathing and alternate nostril breathing.
Meditation goes hand in hand with breathing techniques. Meditation is a practice that helps you align your mind, body, and soul to achieve a balanced state of being. Entering a meditative state can be difficult, especially if your mind is running in many different directions. These are the times it is most important to step back and take some time for yourself. Meditation allows one to be active in the present moment by understanding and feeling whatever feelings need to be addressed at that time. Meditating for the first time can feel uncomfortable, but with time and continued practice, it will feel less intimidating.
It is important to remain mindful of your body, thoughts, and feelings when under pressure. I have firsthand experience of situations where I failed to be mindful of those things, and the outcome was undesirable. It is hard to emphasize how important it is to stay in the present moment, especially when dealing with elevated levels of stress. Something I have learned recently is the act of “future-tripping,” which is when you are so engulfed by the future and everything that is going to happen that you send yourself down a rabbit hole. “Future-tripping” can cause increased levels of panic and anxiety, which are the opposite of what one needs in a stressful situation.
Get outside and take a walk. Sometimes this is the best solution because not only does it get you active, but taking a walk also gives you time to be with your thoughts and process your feelings. My favorite thing to do when I am feeling overwhelmed with life is to put on some comfortable clothes and shoes, and just start walking down the sidewalk. Usually, I have no plan in mind, I just walk until I do not want too anymore. These walks are less about exercising and more about the mental benefits of moving and being outside.
The last thing I must recommend is to surround yourself with people who love you and only want the best for you. Having these people around you will give you a safe space to open up about problems you are facing. Knowing you are not alone in these times is important, because isolation comes too easily when life gets hard.
Overall, listening to your mind and your body about what they need in certain situations can help you
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