How do I stay calm
Keep Calm: 10 Tips to Keep You Cool
Sometimes things suddenly get hectic at work, criticism is hailing from all sides or your boss has one of his choleric fits again. Do you feel like screaming then? Or would you like to just throw it all away and go home? It doesn't have to be! We have the 10 best tips and tricks for you to stay calm in any situation.
1. Tip 1: Leave the situation
2. Tip 2: Breathe deeply in and out again
3. Tip 3: Consciously relax the muscles
4. Tip 4: Would you like a little massage?
5. Tip 5: Beethoven, Mozart & Co
6. Tip 6: Laughter is the best medicine
7. Tip 7: Keep an eye on the big picture
8. Tip 8: It's always a question of perspective
9. Tip 9: Learn to appreciate your ass angels
10. Tip 10: Learn to let go
Tip 1: leave the situation
You have the right to leave a situation that is stressful for you at any time. That means you either Go for a quick coffee, take a walk in the fresh air Or just look for a funny conversation with your colleague for two minutes to briefly distract yourself and get rid of negative emotions. However, this is not only possible if you have just read an e-mail that has raised your blood pressure, but also in a dispute with your supervisor, colleague, business partner or even a customer. Then say, for example:
“I have the feeling that we are not getting any further at this point. I would therefore suggest that we calm down briefly and then continue the conversation later / tomorrow. "
“I have the feeling that the emotions are boiling too high in relation to the situation. So let's continue the conversation later, when we've both calmed down a little. "
“I ask for your understanding that I need a short break now. We are happy to continue the conversation at another point in time. "
That may sound unusual to you at first, because you have certainly not heard these sentences often in the world of work - and in your private life too. You will not only protect yourself from stress in the long term, but if you stand up for your own needs and limits, you will also show you much more respect in the future. Just try it! And should it actually be absolutely impossible for you to leave the situation, just take an imaginary step aside. So mentally run away and try to gain distance so that you can see the problem more objectively again.
Tip 2: breathe deeply in and out again
So when you have called for your much-needed break, you should also use it effectively to calm down. One trick that is as effective as it is simple is to breathe consciously. Because of (emotional) stress we humans tend to breathe less deeply. Shallow breathing means that the brain is less well supplied with oxygen and that we can no longer “think clearly”. So take several deep breaths in and out again. You will now feel how your heartbeat calms down and you also relax mentally. After 15 minutes at the latest, you will be able to look for a constructive solution to the problem without letting yourself be guided by negative emotions.
Tip 3: Consciously relax your muscles
The deep breathing also helps you to relax physically. The muscles, tissues and internal organs are now better supplied with oxygen again via the blood. You can only remain really calm and relaxed if you are both physically and mentally relaxed. These two factors influence each other. This means: If you consciously relax physically, you can keep your mind more calm in the future in stressful situations. To do this, proceed as follows:
- Close your eyes and feel inside yourself: Do you feel the tension? And if so, where? Now go through every single muscle in your body in your mind, from the big toe to your legs, stomach, arms and hands to your neck, jaw and even your eyes. So consciously relax each of these muscles one after the other and try to maintain this new looseness for as long as possible.
- If possible, you can now take a short break and take a short walk in the fresh air. Try to relax and breathe in the fresh air deeply.
- Do some small stretches or some yoga.
- If the situation permits, exercising can also help with physical and mental relaxation.
- With a little practice, meditation, progressive muscle relaxation or autogenic training can also help you to live calmer and more relaxed in the long term, so that you experience stressful situations as less stressful from the outset.
Tip 4: Would you like a little massage?
Muscles can be relaxed not only from the inside, but also from the outside. So if you have the time, treat yourself to an extensive massage now. If the working day is not over yet, a short one can also be used Self massage work wonders. Carry out circular movements with light pressure and run, for example, over the forehead, eyebrows, temples, throat and neck. This gives you a short pause for thought, you can close your eyes for two minutes and relieve your tension in the process. Self-massage becomes even more effective if you have a basic knowledge of acupressure. For example, apply light pressure on the soft spot between the index finger and thumb on your hand. Hold this pressure for a few seconds at a time, then release it and then apply it again for a few seconds. You can switch hands after about a minute. You can do the same with the so-called emergency point, which is exactly in the middle of the palm of your hand. Can you already feel the relaxation?
Tip 5: Beethoven, Mozart & Co
That classical music is useful for relaxation has already been proven in many studies and is known to almost everyone. But not only classical sounds can help calm the mind, music in general becomes one beneficial effect on body and mind awarded. So the next time the stress becomes unbearable or the emotions boil over, grab the headphones and listen to your favorite music. Whether you go for heavy metal or the current charts, the sounds will have a positive effect on your nerves. Incidentally, this is particularly effective if you sing along or shout out loud (depending on your musical talent). This distracts from the stressful situation, stops the circle of thoughts, loosens breathing and is simply fun. Even if this is usually not possible at work, why not try it on your way home in the evening traffic jam or in the morning in the shower.
Tip 6: Laughter is the best medicine
You can effectively use the fact that mental and physical health are related to calm you down. The saying "Laughter is the best medicine" has a real core: Who laughs is happy and happiness is known to be the most important basis for a healthy and long life. But the exciting thing is that this mechanism also works the other way around. This means that when you laugh your brain thinks you are happy. So when you laugh “fake” it releases the same happiness hormones as with a real one. So whether you feel like laughing or crying, try to smile at all times. You will go through life happier, more relaxed and also more popular.
Tip 7: Keep an eye on the big picture
Not only do the relaxation mechanisms mentioned help you to remain calm in every situation, but also your ways of thinking play a large part in this. With the right attitude, you will go through your day-to-day work more calmly and will have to resort to such tips to calm you down less often. The first step is to always keep the big picture in mind. That means: No matter how bad or stressful you feel the situation at the moment, the very next day, in a week, a month or even a year you will certainly be forgotten and you may even have to laugh about it in retrospect. Therefore, see the problem as an important experience and learn a lesson from it. And then sit back and relax and wait for the storm to pass ...
Tip 8: It's always a question of perspective
But you don't necessarily have to wait until you feel better, you can change your perspective now and thus remain calm in difficult situations in the future. How? It's simple: keep the saying in mind "It could always be worse". In fact, most of the time we get upset about incidents, problems, or situations that other people, who are much worse off than us, can only laugh about. It is therefore important that you always remain grateful and focus on the positive things in your life.
Anger or frustration not only make you sick in the long run, you also direct your focus on the negative things in your life, which puts you in a downward spiral: you made a mistake at work, your child is sick and nagged and when you are in the pharmacy If you want to pay with a card, this will also break apart for you. While you might have laughed about it on other days, today you are focused on the negatives and overly upset. Instead, you could look forward to a loving partner waiting for you at home, the helpful colleague who will help you, a warm dinner and a roof over your head - the latter is everything for many people in the world others for granted. And now ask yourself again: do you really have reason to complain?
Tip 9: learn to appreciate your ass angels
The psychologist and author Robert Betz coined the term “Arschengel”. So the next time you get upset or judge someone else, be aware that the actions, mindsets, and words of other people are never directed against you as a person. Rather, they are a reflection of personality, character traits, values and morals this man. If doing so causes anger, sadness, envy, or other negative feelings in you, consider these as an important lesson. So draw conclusions from negative experiences and emotions about what kind of person you want to be and which you don't. You can therefore also see these ass angels as a challenge to develop yourself as a person and to get the best out of yourself.
Betz even urges you to do a deep one for your ass angel Develop gratitude. Whether you want to and manage it is up to you. Nevertheless, this perspective helps that you can remain calm in every situation in the future: All problems you have with a person are a reflection of his problems with yourself and are never directed against you as a person. Do not take conflicts personally any more, but learn important lessons from them in order to become a better person yourself. In the following YouTube video, Robert Betz explains his thesis again clearly:
Tip 10: learn to let go
The last tip that will lead you to a deep inner calm and serenity is: Let go of what you cannot influence. Regardless of whether you believe in fate or coincidence, you have limited ability to predict your future either way. Even if you do your job well, the company can go bankrupt and you can lose your job. Despite eating a healthy diet and exercising a lot, you can get sick or have an accident. And even if you've been married for 30 years, a divorce can never be ruled out. This is not about illusion, but you should simply be aware that life goes its own way and sometimes you just can't do anything about it.
So don't always try to be in control compulsively, but sit back and relax and trust that you will have your personal happy ending.
The seemingly worst experiences sometimes lead to the best results in retrospect. As the saying goes: "When one door closes, another opens." So first wait and see whether the difficult situation at the moment will not turn into a wonderful opportunity in some time. And if not, you simply cannot change it. So take to heart the humorous but absolutely true words of the philosopher Gaur Gopal Prabhu:
Photo credit: WAYHOME studio / Shutterstock.com
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