calm

7 Ways to Stay Calm in Stressful Moments

Kentin Waits — Mon, 07 Aug 2017 09:01:05 +0000

No matter how much we simplify our lives, try to be organized, or carefully plan our weeks, stress happens. And in a hyper-connected world, stress can find us wherever we are. With a reach like that, we could all use a few new strategies for maintaining a level head when the world feels upside down. Here are seven ways to stay calm when you're stressed.

1. Prepare yourself mentally

If you can anticipate stress, you can prepare for it and (with a little practice) control your response to it. Approach the situation with a positive attitude, consider what solutions will be available, make a plan, and determine how you'll reward yourself once the challenge is over. With a strategy in place, you'll be much more likely to stay cool when the heat is on.

2. Breathe

Proper breathing feeds oxygen to your brain and helps restore imbalances in the autonomic nervous system — two advantages if you're trying to keep calm under pressure. Take a few moments to practice mindful breathing. Inhale deeply, expanding the chest and engaging the diaphragm muscles. Exhale slowly and fully. Repeat. Relax. (See also: You Might Be Breathing Wrong)

3. Think of the big picture

Without proper perspective, stress can seem all-consuming. When you feel the pressure mounting, remind yourself that this is just a challenging moment in time; it's not the rest of your life. Identify the natural end point of every stressful period — the end of workweek, once final exams are over, or as soon as the latest project is complete — then work toward that point with renewed clarity and energy.

4. Identify what you can and can't control

Every stressful situation is different. Focus your energy by understanding what's within your control right now and working through solutions. Surrender everything that's beyond your control to the talents of others and that ultimate de-stressor: time.

5. Focus on what's urgent

With a clearer idea of what you can control, prioritize tasks as you go. Ask yourself, "What issue is most urgent? What could have the largest impact on my job, my business, or my family?" Sure, the printer may be jammed, there are deliveries to sign for, and your best salesperson just handed in her resignation letter. But if your largest client is fuming on the other end of the phone, that's the emergency. Focus only on what's primary and leave the rest for later.

6. Delegate

Often, stress is simply the result of too much to do in too short a time. In these instances, find someone you can delegate low-level tasks to (a team member at work, and a friend or family member at home). Trust that person to get the job done without your constant supervision and input. (See also: How to Delegate at Work and at Home in 4 Easy Steps)

7. Unplug

If you're feeling overwhelmed, phone calls, emails, text messages, and a steady stream of world news will only add to the chaos. Give yourself permission to unplug for awhile and give your brain a rest. If stress is a regular part of your life, reserve some off-grid time every evening or on weekends. Defend your downtime (and avoid worrying friends and family) by letting everyone know you won't be available. (See also: 13 Cheap Ways to Beat Stress)

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This article is from Kentin Waits of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

12 Ways to Stay Grounded Even When Super Busy

POPSUGAR Smart Living — Fri, 22 Mar 2013 10:36:35 +0000

If you find that you're still clutching your phone at the end of the day checking for emails and texts, then it's time to take a deep breath and get grounded. When you're overly preoccupied with work or social networking, you are more apt to miss out on what really matters: friends, family, and taking care of yourself. Here are a few simple ways to stay grounded even when you have a stacked schedule.

Walk to Work

Head outdoors and spend time with nature. Walk to work or park a little farther than usual and enjoy a brisk stroll. Even if you're walking on a busy city street, being outdoors helps keep you grounded. Listen to the sounds around you, smile at strangers, and take a few deep, cleansing breaths.

Observe Your Thoughts

Spend a few moments sitting quietly with your eyes closed, and observe your thoughts. Focus on what you're thinking about, and remind yourself that it's OK to take a few minutes for yourself. Staying in tune with yourself keeps you on top of negative emotions and stress.

Eat Healthy

Picking up meals on the run seems like the best way to sneak in a bite to eat during a busy day, but fast food doesn't do your body good. Eating fresh fruits and vegetables keeps you connected to the Earth and nature and in tip-top shape mentally and physically.

Enjoy a Long Foot Soak

At the end of a busy day, put down your phone and soak your feet in a hot bath. A few moments of silent relaxation will help you stay in touch with yourself.

Home Garden

Pick up a few small plants and start a home garden. Tending to plants, getting your hands dirty, and spending time with nature help keep the body and mind grounded even during busy times. And plants create clean air, making a small plant perfect for the office.

Stick With Routines

Stay on course with basic routines to cut back on stress. If what makes your morning perfect is having a quick cup of coffee at your favorite cafe before heading to the office, then make the time to stick with it by waking up earlier, ensuring the rest of the day goes as planned. Allotting time in your busy schedule for personal indulgences is just the thing for taming busy days.

Keep Your Space Clean

Messes clutter the home and mind, so having clean spaces is essential for staying grounded and on task. Toss the trash for a clean work and living space.

Volunteer

Make the time to help others by volunteering. Even if it's only once a year at your local soup kitchen, spending time helping others reminds you of your blessings while making personal connections with those around you.

Explore a Hobby

Put down your phone and pick up a hobby. Start knitting, try your hand at watercolor painting, or get your girlfriends on board for a magazine article club. Spending time exploring a hobby gives your busy brain something else to think about and hones new skills.

Spend Time by Yourself

Enjoy a bit of "me" time, and tune out. Chose not to get caught up in all the drama, giving you the opportunity to slow down. You'll be surprised at how much you observe around you when you're not caught up in social networking.

Say No

When you're tapped, learn how to say no, creating the time to focus on what's important. Gracefully turning down invitations to special events, gatherings, or groups opens up time for focusing on yourself.

Be Gracious

Make a list of all the things you are grateful for, and tuck it in your pocketbook to remind you what you find important in life. Take the time to be gracious, making eye contact when talking with others, thanking people with kind words, and giving genuine compliments.

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Being busy is stressful enough, but all too often, stress begets stress. Stay calm and sane even when you're busy with these tips.

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This article is from POPSUGAR Smart Living of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

6 Ways to Manage Powerful Emotions

Sarah Winfrey — Tue, 19 Mar 2013 10:24:41 +0000

Everyone has an emotion or set of emotions that feel more powerful to them than the rest. When these include the so-called negative emotions — sadness, anger, frustration, pain, etc. — it’s easy to feel entirely engulfed when the emotion comes upon us.

If you’re someone who struggles to cope with these strong feelings, or if the actions you’ve chosen in response to those feelings have not been appropriate, take heart. Learning to respond well to strong feelings isn’t easy, but following these steps can help give you the control you need to choose your responses well. (See also: How to Control Anxiety and Start Enjoying More)

Pause

Even if you can’t get out of whatever situation is causing the strong emotions, you can take a brief pause. Many times, all you need are a few seconds between the onset of the emotion and your response to ensure that you are in control and that you’re not just responding with your first reaction.

Breathe

Everyone says it, but here’s a news flash — they say it because it works! When you’re feeling something that threatens to overwhelm you, take a deep breath. Then take another, and another, and within a few breaths, you will feel better. The feeling probably won’t go away entirely, because strong emotions don’t do that, but you will regain control over yourself.

Most strong feelings initiate an adrenaline response. When you’re pumped full of adrenaline, you’re more likely to take actions that you’ll regret later. Breathing deeply helps counteract that response.

Remind Yourself It’s Temporary

Any feeling, no matter how strong, will eventually dissipate. There will come a time when you are not nearly as upset as you are when the feeling first hits. Reminding yourself of this can help you calm down quickly.

Tell yourself, over and over, "This is a feeling. It will pass." While the offense or situation that caused the feeling will still exist, knowing that you can deal with it after the feeling dissipates will help you regain a sense of power in the situation.

Get Yourself Alone

If at all possible, find some way to be alone before you have to respond to the situation. If this won’t work in your situation, then take some time to be alone afterwards. Being alone will give you some time and space to process what happened, why it upset you so much, and what you can do to respond to the situation (or whether you responded the way you’d like to respond).

Let It Out

If you need to, find some way to get the strong emotion out of you. For some people, breathing deeply achieves this. Others, though, will want to hit or kick something (if this is you, invest in a punching bag, please!), yell, cry, or talk to a friend. The important thing is that you learn what works for you and that you apply it.

Getting a feeling out not only means that you don’t have to keep feeling it, but it also means that you won’t carry it around. Unexpressed feelings can fester inside a person, leaving them tired and, sometimes, bitter and difficult. Get your feelings out, and move on.

Choose Your Actions

Once your feelings are out, or managed as best you can in the situation, choose how you want to respond to whatever caused the powerful emotion in the first place. Remember, your emotion and your action are always two separate things. Just because you’re feeling a certain way does not mean that you have to respond with a certain action. You’re in the driver’s seat, and so you can choose the response that is most helpful in your particular situation.

In nearly every circumstance, calmer is better. The more you can remain calm in the face of your strong emotion, the more appropriate and effective your response will be. You can communicate strong emotions calmly, which gives the other person the chance to respond in kind.

When you’ve chosen your action, follow through with it. Seeing positive results from this will help you choose to manage your emotions and choose your responses next time, too.

How do you manage your strong emotions?

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

8 Simple Ways to Clear Your Mind

POPSUGAR Smart Living — Mon, 04 Mar 2013 10:48:31 +0000

There are days where you can't seem to free your mind from all your woes. Figuring out how to unravel a busy mind can create an even bigger challenge. The brain is an amazing thing, and sometimes simply tricking it into thinking it is serene and clear is the only way to unwind and recharge. During high-stress moments or while accomplishing basic tasks, here are a few tricks and tips for clearing your mind, paving the way for a great day full of smart decisions.

1. Write It Out

When you're flustered, spend a few minutes free-writing about your problems, which may help release them from your mind. Putting your concerns to paper helps your brain work through your problems, clearing thoughts and allowing you to move on. And once you're done writing, close the journal, keeping your thoughts tucked away in the pages, and not in your brain.

2. Get Some Fresh Air

A simple change of scenery helps clear the mind and refresh the brain. Go for a long walk or sit outside and take a few deep breaths. Breathing slowly and mindfully activates the brain to release neurohormones that inhibit stress-producing hormones and trigger a relaxation response in the body.

3. Get Distracted

When your brain's in overdrive, give it something different to think about. Play a game, read a book, or watch a movie. While you are taking a vacation from your pressing thoughts, you brain just might come up with some fresh ideas, giving you a new perspective on your problems.

4. Clean Your House

When you can't turn off your brain, put your body to work and clean your house. While you're scrubbing the tub, imagine cleaning out your brain, removing each thought that's bothering you one at a time. By the time your house is sparkling clean, your brain will be wonderfully clear too.

5. Smell the Flowers

That's right — take a break and smell the flowers. Stop being so hard on yourself, and snap out of it. Sometimes simply telling yourself that you've had enough stress and anxious thoughts tricks the brain into turning off. Stay positive, give yourself a quick pep talk, and before you know it, your brain will be clear.

6. Think About It

Meditate on what's bothering you, imagining working out your problems step by step. Project yourself into the future, to a moment where you are happy and calm, and then work backward, figuring out what happens along the path to serenity.

7. Don't Worry About Time

When a busy brain is keeping you up all night, don't worry about time. Unplug the clock, set an alarm somewhere else in your house, safeguard so you won't be late for work, and relax. This way, losing sleep doesn't top the list of things making your brain busy.

8. Share Away

Clear the air by talking it out with a good friend. Call someone who's willing to lend a good listening ear, and share every thought that's bugging you. Along with sharing, chatting with a friend may offer new ideas for solving problems. Don't forget to return the favor in the near future to your attentive confidant.

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Between managing work, family, friends, and more, it's easy to get overwhelmed and stressed out. Instead, take a moment to relax with one of these suggestions.

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This article is from POPSUGAR Smart Living of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: