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How to keep calm and carry on during stressful times

How to keep calm and carry on during stressful times

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We’ve all come across stressful moments in our lives. It affects our productivity and influences our choices. Learning to manage during stressful times is vital for health and lifestyle. Here are some ways to keep calm and carry on when you’re experiencing stress.

Keep a journal

Keeping a journal works as a way to vent without involving another person. Writing out your thoughts is a physical way of letting your emotions out. It’s tangible and writing can help channel out negative feelings.

Exercise

Leaving the house is difficult when you feel stressed out. I’ve had my fair share of days where I curl up into my bed and waste my day away. This left me feeling stuck and vulnerable. I started slowly by taking walks to my mail box then tried to routinely go for walks. This helps me move around and get out of my house without having to go too far and join a gym. Other forms of exercise also help to reduce stress.

Keep busy

Keeping busy helps you focus on tasks on hand rather than letting your mind wander to “what-if” scenarios. Free time leads to a vicious cycle of feeling sorry for yourself and leaves your mind to constantly think of your problems.

Assess your problems

In most cases, the majority of our problems are all in our head. Over-thinking leads to imagining problems that are as problematic as they seem. Ask yourself, “is this really an issue?” I’ve had countless moments in life when I thought I was stuck for good. I look back now and realize how silly I was for overreacting to my problems. Take time out to assess your problems before turning them into long-term issues.

Drink water and eat healthily

Stress-eating is one of the worst issues during hard times. I’m guilty of it myself. I can go through leftover cold pizza, ramen noodles, soda, and coffee within the same three-hour period. It’s horrifying and while it feels great at the moment, I feel even worse than I did before once the day has ended. Treat yourself once in awhile but don’t indulge in the dreadful world of binge-eating.

Listen to music

Music is a gateway to a different world. Listening to music is one of my favorite things to do during stressful times as it takes my mind off of the things bothering me. I either listen to happy music to get me through the day or have a solid cry session listening to sad music. I use Spotify to listen to my music; it recommends other songs and offers mood-based playlists, as well.

Cry it out

Speaking of crying it out, it is a great way to relieve stress. It works as an emotional detox. I tend to let things build up until I suddenly break down and cry a good, ugly cry. I feel better immediately afterward.

Vent to a friend

Vent to someone if you have a friend you feel comfortable sharing your feelings with. Sometimes, it’s not even advice we need but someone to listen. Venting your emotions is a great way to let out all of the anger, hurt, pain, or depression you’ve been letting simmer inside.

Watch something funny

I love to watch stand-up comedy when I feel sad. It’s my go-to feel-good remedy. Netflix offers a variety of options, including comedians like Kevin Hart, Aziz Ansari, or Louis C.K. If you’re not into stand-up comedy, try watching other shows (I recommend The Office or Parks and Rec) or watch funny dog or cat videos on YouTube. Whatever it is, laugh away your problems until you feel better.

Just breathe

The most important thing to do during stressful periods of life is to breathe. Try breathing exercises. I personally have invested in an air purifier to help me breathe better at home. It clears out the dust and allergens and improves the air circulation in my room. The pink noise also helps me sleep better. When I feel anxious, I can’t take deep breaths properly and this leads to more stress and anxiety, so this solution helps a lot.

How to keep calm and carry on during stressful times

You hear about it everywhere—TV, newspapers, the internet. It’s all your family and friends are talking about.

It’s impossible to get away from.

And you wonder, “What’s going to happen me? What’s in store for my loved ones? What’s happening to our country?”

The constant coronavirus drumbeat of doom in your head can cause overwhelming anxiety.

Not only does it make you feel bad, but studies have found that stress suppresses your immune system.[1]

Here are five ways to calm your jangled nerves during the coronavirus crisis.

5 Ways to Beat Coronavirus Stress

  1. Stay in contact with others. Social distancing does not mean social isolation.

Dr. Harriet Lerner is a psychologist and author. She says that even though you need to stay at home, you shouldn’t cut yourself off from those you care about. “Use the phone, text, email—all means possible—to stay connected to friends, neighbors, your adult children, anyone who matters to you,” says Dr. Lerner. “People need to hear your voice, and vice versa.”

    Stay entertained. Now is the time to binge watch that TV series you’ve heard is good, enjoy movies, pick up a good book, listen to music, or do whatever entertains you within the walls of your home.

A study published in the journal Health Communication found that the more subjects watched TV, the more their cortisol levels dropped. Cortisol is the “fight-or-flight” hormone. It makes you feel anxious and is linked to high blood pressure, weight gain, and depression.[2]

    Accept what you can’t control. Dr. Madelyn Fernstrom is the NBC News health editor. She says it’s important to come to terms with “the new normal.” Recognize that you’re not alone, that “this is a universal worry, and we’re all in this together.”

    Accepting that social distancing is necessary is a good way to reduce stress. But keep in mind that our old, normal way of life will return. Dr. Fernstrom suggests you occasionally tell yourself aloud, “This is not forever.”[3]

    Write. When coronavirus fears start to get the better of you, write down those troublesome thoughts. It will help you get them out of your system to look at them objectively. Also write down positive things.

    Remind yourself how you’ve coped with difficult times in the past. Write a list of things you’re grateful for. All this will focus your mind away from stressful thoughts.

  • Take L-theanine supplements. L-theanine is an amino acid. It’s naturally found in green and black tea. It fights anxiety and promotes relaxation without making you sleepy. L-theanine is well-suited for the times—studies have found that it specifically lowers anxiety in people who are going through stressful events.[4]

Franklin Roosevelt famously told Americans that “the only thing we have to fear is fear itself.” Don’t let yourself become a victim of anxiety. Keeping your cool will help keep you healthy.

Editor’s Note: If you’re worried about the coronavirus outbreak, you need to know about “infinite immunity.” It’s a recent Nobel Prize-winning discovery that gives your body the power to fight off most infections. You can find out more by reading our monthly journal, Independent Healing. Go HERE.

How to keep calm and carry on during stressful times

You hear about it everywhere—TV, newspapers, the internet. It’s all your family and friends are talking about.

It’s impossible to get away from.

And you wonder, “What’s going to happen me? What’s in store for my loved ones? What’s happening to our country?”

The constant coronavirus drumbeat of doom in your head can cause overwhelming anxiety.

Not only does it make you feel bad, but studies have found that stress suppresses your immune system.[1]

Here are five ways to calm your jangled nerves during the coronavirus crisis.

5 Ways to Beat Coronavirus Stress

  1. Stay in contact with others. Social distancing does not mean social isolation.

Dr. Harriet Lerner is a psychologist and author. She says that even though you need to stay at home, you shouldn’t cut yourself off from those you care about. “Use the phone, text, email—all means possible—to stay connected to friends, neighbors, your adult children, anyone who matters to you,” says Dr. Lerner. “People need to hear your voice, and vice versa.”

    Stay entertained. Now is the time to binge watch that TV series you’ve heard is good, enjoy movies, pick up a good book, listen to music, or do whatever entertains you within the walls of your home.

A study published in the journal Health Communication found that the more subjects watched TV, the more their cortisol levels dropped. Cortisol is the “fight-or-flight” hormone. It makes you feel anxious and is linked to high blood pressure, weight gain, and depression.[2]

    Accept what you can’t control. Dr. Madelyn Fernstrom is the NBC News health editor. She says it’s important to come to terms with “the new normal.” Recognize that you’re not alone, that “this is a universal worry, and we’re all in this together.”

    Accepting that social distancing is necessary is a good way to reduce stress. But keep in mind that our old, normal way of life will return. Dr. Fernstrom suggests you occasionally tell yourself aloud, “This is not forever.”[3]

    Write. When coronavirus fears start to get the better of you, write down those troublesome thoughts. It will help you get them out of your system to look at them objectively. Also write down positive things.

    Remind yourself how you’ve coped with difficult times in the past. Write a list of things you’re grateful for. All this will focus your mind away from stressful thoughts.

  • Take L-theanine supplements. L-theanine is an amino acid. It’s naturally found in green and black tea. It fights anxiety and promotes relaxation without making you sleepy. L-theanine is well-suited for the times—studies have found that it specifically lowers anxiety in people who are going through stressful events.[4]

Franklin Roosevelt famously told Americans that “the only thing we have to fear is fear itself.” Don’t let yourself become a victim of anxiety. Keeping your cool will help keep you healthy.

Editor’s Note: If you’re worried about the coronavirus outbreak, you need to know about “infinite immunity.” It’s a recent Nobel Prize-winning discovery that gives your body the power to fight off most infections. You can find out more by reading our monthly journal, Independent Healing. Go HERE.

How to keep calm and carry on during stressful times

In the spring of 1939, during the build-up to war with Germany, the British government commissioned a series of propaganda posters. These posters were intended to offer the public reassurance in the dark days that were to follow. They were required to be uniform in style and were to feature a special and handsome typeface, making it difficult for the enemy to counterfeit. The crown of King George VI was the only graphic device and there were just two colours.

The first two designs were distributed in September of 1939, and appeared up and down the country in shop windows and railway platforms. But the “keep calm” posters were held in reserve, intended for use only in times of crisis or invasion.

Well that saying is needed more than ever today, when we are constantly being bombarded with facts and figures and alarmist news by the media.

It is interesting – and also somewhat alarming – how much today’s media whips us up into a frenzy. Why is this and what can we do about it?

This continuous bombardment of negative news is having a harmful effect on people’s mental health, leading to numerous cases of anxiety, worry and stress.

The problem arises because of the way the mind works. We take in information and try and pattern match it. If we get a match, or similar match, then we start to run that simulation in our heads and start to feel the connected feeling. So, we end up feeling stressed, worried and anxious.

The phrase, Keep Calm and Carry On is actually a very good ‘pattern interrupt’ and is good advice for all of us. In reality, the pictures we paint and the stories we tell ourselves are not real; they’re just our mind running through a simulation which causes us to feel anxious, worried and stressed.

So, can we predict the future? NO!

Apart from taking basic steps and applying common sense, do we have any control over the future? NO!

But we DO have the ability to choose the way we feel about our future.

So, I’m going to hang on to that phrase Keep Calm and Carry On for as long as I need to. It’s really good advice. It can help us choose the way we would choose to feel, and help us in our everyday life.

Remember: Keep calm, and carry on.

Rob Donnelly helps people find their solution to change using Cognitive Hypnotherapy and NLP along with other therapeutic Techniques If you know someone who may benafit from Robs skills then please feel free to put them in touch.
——————————————————————–

Seven /eleven Breathing
When someone experiences a stressful event, the amygdala, an area of the brain that contributes to emotional processing, sends a distress signal to the hypothalamus. This area of the brain functions like a command centre, communicating with the rest of the body through the nervous system so that the person has the energy to fight or flee.
If we complete 7/11 Breathing this forces the Para sympathetic Nervous system to engage and stop the fight or flight response .The parasympathetic nervous system acts like a brake. It promotes the “rest and digest” response that calms the body down after the danger has passed. If You would like to know how to carry out 7/11 breathing checkout .HERE

Rob Donnelly helps people change unwanted behaviour Using Cognitive Hypnotherapy and NLP Techniques .If you know someone who would like to change their behaviour please put them in touch.
https://www.robdonnellytherapy.com/

Rob Donnelly has delivered Hypnotherapy Newbury and Hypnotherapy Thatcham for over 14 years

(Cognitive Hypnotherapy is very similar to Cognitive Behavioural Therapy and shares similar principles.)

Published in blogs by Gordan Stokes, 22nd June 2021

How to keep calm and carry on during stressful times

The current restrictions we must abide by are affecting us each in different ways. Ultimately, we will start to suffer symptoms. As a result, these can include lethargy, depression, stress, and other psychological and physical manifestations. Because our mental wellbeing and physical wellbeing are directly linked, we can carry out activities that will benefit us in many ways.

Stress directly ties into both our psychological and physical health, negatively impacting our overall wellbeing. Here are some tips for dealing with stress.

Focusing on your breath

Deep breathing can help you relax and lower stress in the body. Shallow, upper chest breathing is a typical stress response. Abdominal, deep breathing helps control the nervous system by sending a message to your brain to calm down and relax. Anytime you feel tense and stress, stop and focus on your breath. Take long, deep inhalations and breathe out slowly and with control.

Less caffeine, alcohol, and nicotine

Ideally, we should avoid nicotine entirely, however, moderation with alcohol and caffeine is important. Alcohol is a depressant, and while it may appear a good way to alleviate stress, it is not a healthy or helpful method. Equally, caffeine and nicotine are stimulants with the result they will exacerbate stress. Try alternatives, which are more helpful and far healthier. For example, drink water and herbal teas or fruit juices.

Sleep

Sleep is critical to our wellbeing, and it is essential to ensure you get the right amount of sleep. A routine based around going to bed and waking up at the same times as well as avoiding stimulants and food before going to bed will ensure proper rest.

Exercise

Stress manifests in many ways, physically we produce stress hormones which help us go into “fight or flight” mode. In fighting or flying, we metabolise these hormones, however, because our stress is in response to non-physical threats, we don’t metabolise them and instead they remain in our systems. While in our systems they can cause significant damage (the body, after all, expects them not to remain in our systems). Exercise will help eliminate them from our systems. Of course, there are other benefits, but from a stress perspective exercise is very important.

Relaxation Techniques

Meditation, yoga, mindfulness, and many other techniques will help reduce your stress and the release of stress hormones. Experiment with different techniques until you find one or a combination that works for you.

Stress Diary

A stress diary will help you reflect on your response to different stressors and situations. In doing so, you can either avoid or minimise the situations or allow you to prepare for them better. In writing the stressors down, you are also acknowledging them, which is a constructive way of starting to deal with them.

Speak with someone

Speaking about your stress with a friend, family member, colleague, or professional can be very helpful. It can give you perspective, new ideas on how to deal with the stress, or just being heard can be beneficial.

Problem Solve

Sometimes it is not an individual issue that will leave you feeling overwhelmed, however, by considering each issue on its own, you can gain clarity. Practising the Circle of Control and allowing yourself to not worry about things beyond your control, you can alleviate the feeling of being overwhelmed. By then deciding what to address that you can control will give you a sense of control. Acting on things that can control will provide you with a strong sense of achievement.

Say No

Be aware of what things are important to take on and what are not, or perhaps are better done by someone else. We are compelled to be helpful, and it can be hard to say no. However, discussion and agreement on the way forward are good for all concerned.

Time Management

As with point 8, it is important to work out what you can do and what you cannot and to prioritise accordingly. This activity will help reduce stress.

Do Something You Enjoy

Not everything we do has to have a specific outcome. Sometimes indulging yourself with a favourite book, TV show, music, game, hobby, or any number of things that you find pleasure in is extremely beneficial.

How exactly to Immediately Calm Yourself in Stressful Circumstances

“Between stimulus and reaction, there clearly was an area. For the reason that area is our capacity to select our response. Inside our response lies our growth and our freedom.”

There’s a lie that is big tell ourselves during stressful times.

It keeps us experiencing lost, afraid, and unloved, like we’re being picked up and overly enthusiastic helplessly by a storm.

Our minds can fill with frightening images, terms, and stories in regards to the cause and that is to be blamed for our undesirable discomfort.

Sound familiar? If it can, you’re not alone. You’re normal. This is the way people biologically react to stress.

Therefore what’s the lie that is big?

The lie that is big that we now have no control of our anxiety reaction. Really, we do. Plenty of control.

I’ve struggled the difficult method through my reasonable share of troubling times. I’ve experienced job and money dilemmas, battled with wellness, and been forced in challenging relationships.

But that is not the part that is worst. The worst component is we spent my youth a highly sensitive and painful individual, that would internally respond to most situations that may be interpreted as negative.

Associated with the emotions above, I hopelessly sat in the “feel them all” end for the scale.

That has been until a really attempting relationship caused me a great deal anxiety and stress that we became tired of my unconscious responses, and vowed to accomplish every thing feasible to quit it (or ensure it is easier).

Through research and plenty of experimenting we created a practical method to calm myself down instantly anywhere, when, whenever a meditation pillow or reassuring guide had been away from reach.

The method ended up being therefore simple and easy effective through a harrowing experience in that relationship, and has held me together in plenty of experiences since that it pulled me.

It is very easy to keep in mind, has an instant impact on your thoughts human body, and a lot of notably, is easy adequate to be recalled and used whenever you’re going right through a person’s eye of your anxiety storms.

Simple tips to Calm Yourself In 2 Minutes

Simply https://datingranking.net/bdsm-sites/ take a moment at this time to create your self comfortable and take to these four actions your self:

1. Freeze yourself.

Keep in mind the game you played as a child once you abruptly stopped mid-motion, as if you had been frozen in ice? Accomplish that now. Halt the body components, thoughts, and thought procedures. Think about your self as a cartoon character that’s been struck with a gun that is stun. You can also ensure it is only a little dramatic if it will help.

2. Give attention to your index little finger.

(Skip for this if you learn the step that is first). For twenty to sixty seconds, focus solely regarding the straight back of one’s index finger. Allow your body and mind be consumed because of it.

Take it nearer to you. Learn the rivets, creases, and the ones small fingerprint that is little. If for example the situation is loud, allow the noises near you merge into an individual history buzz, and allow it diminish from the attention.

3. Take a conscious breathing|breath that is conscious>.

Forget about your focus and look back together with your human anatomy. Simply take a deep, aware breathing in, then ignore it throughout your lips, gradually and calmly, producing a revolution of leisure that starts in your upper body and floats out through your being towards the area of one’s epidermis.

4. Shop around consciously.

While you re-integrate together with your environments, scan the scene prior to you. Remain as indiscriminate that you can in what you concentrate on the means you’d whenever getting up each morning.

Just take aware note associated with ideas which are attempting to rebel into the mind and observe all of them with a mindset of interest.

How can you feel?

You could now feel a tad bit more in contact with your sensory faculties, distanced from past ideas, and linked to the moment that is present.

Above all, you’ll notice that the main of one’s vexation is the ideas. The rest, like thoughts, and real vexation, and pain, begin there.

If you’re having trouble slowing along the head at the start, try out this: In the event that you meditate regularly, invest the past moment of the session dedicated to the exact same little finger, into the way that is same. Achieving this will associate (or anchor) the feelings of quality, leisure, and accessory utilizing the action.

And it’s a great time to start if you don’t meditate! It will assistance with your capability to deal with stressful circumstances generally speaking, and considerably enhance the aftereffects of this method.

Why This Method Works

Stress is a psychological or tension that is physical and both manifest from your own relationship towards the procession of ideas in your mind.

Mindfulness enables you to come out of the procession watching it get past, without being carried down the river that is fast-flowing.

Whenever we have pulled straight down a stream that is heavy our feelings and bodies respond as if the chance or discomfort included in the thought is genuine, instant, and needs to be managed now. That’s why we feel vexation even though some one reminds us of a situation that is stressful had been attempting to forget.

Reconnecting utilizing the present reminds us that this is actually the only time here in fact is.

Focusing on the hands is an old Ayurvedic training that can help to ground the heart and supply security into the body that is physical.

Check it out on your own

The absolute most essential explanation this method works can it be offers you something back—control.

We might never be in a position to select what the results are to us inside our everyday lives, but as Viktor Frankl claims, we could constantly select our reaction.

Have a go time that is next feel yourself panicking (and make certain to allow us discover how you are going in the reviews below).

About Jonathan Allen

Jonathan Allen is an Australian author whom really loves switching big ideas into practical knowledge. You are able to read their weblog in the Galilei, where he road-tests religious knowledge, makes enjoyable of himself, and shares genuine ways to assist people live healthy, happier, and much more connected everyday lives.

Posted by Cynthia Loyst | Mar 12, 2020 | IDEAS | 2

How to keep calm and carry on during stressful times

Can we all just admit that 2020 has already been an incredibly stressful year?!

I don’t know about you but I’ve been noticing my days are peppered with heavy sighs. It reminds me a little of how I felt during 9/11. That was a time when it was also really hard to look away from the constant news cycle which basically screamed “YOU ARE NOT SAFE” from morning to night. It was also hard to figure out how to do anything other than obsess over all of the things that could possibly go wrong.

But all of that negative stress and constant anxiety is not good for any of us. So what can we do to calm and soothe ourselves during this time of crisis? Here are some ideas:

BREATHE

There is a reason why we tend to sigh when we are feeling exhausted or overwhelmed – deep breathing is proven to be one of our body’s best self-healing mechanisms. That hit of oxygen helps to calm both our bodies and our minds. However, most people – especially when stressed out – take quick, shallow breaths which serves to make us more anxious and also expends our energy. So I would suggest that every time you hop on social media, make yourself spend a few minutes afterwards by sitting or lying down somewhere comfortable, place one hand on your belly and the other on your chest, breathe in through your nose and let your belly fill up with air and then exhale feeling your belly lower. Make sure your belly expands more than your chest. You can also use a word or phrase with your breaths like, “I breathe in calm, I breathe out stress.” It may sound silly but it is proven to work!

Story continued below

CONNECT

Yes this is a time when social distancing, especially when it comes to large gatherings, is highly recommended. But that doesn’t mean we should be encouraging isolation. In fact I would argue that now it’s the most important time to connect with others, especially those who tend to be marginalized. Make sure you are safely reaching out to others and lifting up the spirits of those who need it most. Don’t forget that Skype and Zoom are great ways to have meaningful face-to-face contact from anywhere in the world.

FOCUS ON THE POSITIVE

The truth is that the vast majority of people will recover from this disease. The other truth is that China and South Korea are seeing that their containment efforts are working in terms of reducing new numbers. It’s also a time when many governments and health officials are putting politics aside and coming together to share knowledge and information.

INDULGE A LITTLE

This is definitely not a time that we should be forgetting about self care. I am not a doctor, but I’m still going to prescribe that you take a luxurious bath, order something special for yourself online, and take advantage of the excuse to open up that bottle you have been saving and ultimately SLOW DOWN.

When we are in times of crisis, the important things in our lives tend to snap into focus. As my friend Jann Arden often says, “Good things come out of bad things.” While we may not be able to see what those good things will be as of yet, there is no doubt that they will become more and more evident in the times ahead.

What are you doing to keep yourself steady during these trying times? Let me know in the comments below.

How exactly to Immediately Calm Yourself in Stressful Circumstances

“Between stimulus and reaction, there clearly was an area. For the reason that area is our capacity to select our response. Inside our response lies our growth and our freedom.”

There’s a lie that is big tell ourselves during stressful times.

It keeps us experiencing lost, afraid, and unloved, like we’re being picked up and overly enthusiastic helplessly by a storm.

Our minds can fill with frightening images, terms, and stories in regards to the cause and that is to be blamed for our undesirable discomfort.

Sound familiar? If it can, you’re not alone. You’re normal. This is the way people biologically react to stress.

Therefore what’s the lie that is big?

The lie that is big that we now have no control of our anxiety reaction. Really, we do. Plenty of control.

I’ve struggled the difficult method through my reasonable share of troubling times. I’ve experienced job and money dilemmas, battled with wellness, and been forced in challenging relationships.

But that is not the part that is worst. The worst component is we spent my youth a highly sensitive and painful individual, that would internally respond to most situations that may be interpreted as negative.

Associated with the emotions above, I hopelessly sat in the “feel them all” end for the scale.

That has been until a really attempting relationship caused me a great deal anxiety and stress that we became tired of my unconscious responses, and vowed to accomplish every thing feasible to quit it (or ensure it is easier).

Through research and plenty of experimenting we created a practical method to calm myself down instantly anywhere, when, whenever a meditation pillow or reassuring guide had been away from reach.

The method ended up being therefore simple and easy effective through a harrowing experience in that relationship, and has held me together in plenty of experiences since that it pulled me.

It is very easy to keep in mind, has an instant impact on your thoughts human body, and a lot of notably, is easy adequate to be recalled and used whenever you’re going right through a person’s eye of your anxiety storms.

Simple tips to Calm Yourself In 2 Minutes

Simply https://datingranking.net/bdsm-sites/ take a moment at this time to create your self comfortable and take to these four actions your self:

1. Freeze yourself.

Keep in mind the game you played as a child once you abruptly stopped mid-motion, as if you had been frozen in ice? Accomplish that now. Halt the body components, thoughts, and thought procedures. Think about your self as a cartoon character that’s been struck with a gun that is stun. You can also ensure it is only a little dramatic if it will help.

2. Give attention to your index little finger.

(Skip for this if you learn the step that is first). For twenty to sixty seconds, focus solely regarding the straight back of one’s index finger. Allow your body and mind be consumed because of it.

Take it nearer to you. Learn the rivets, creases, and the ones small fingerprint that is little. If for example the situation is loud, allow the noises near you merge into an individual history buzz, and allow it diminish from the attention.

3. Take a conscious breathing|breath that is conscious>.

Forget about your focus and look back together with your human anatomy. Simply take a deep, aware breathing in, then ignore it throughout your lips, gradually and calmly, producing a revolution of leisure that starts in your upper body and floats out through your being towards the area of one’s epidermis.

4. Shop around consciously.

While you re-integrate together with your environments, scan the scene prior to you. Remain as indiscriminate that you can in what you concentrate on the means you’d whenever getting up each morning.

Just take aware note associated with ideas which are attempting to rebel into the mind and observe all of them with a mindset of interest.

How can you feel?

You could now feel a tad bit more in contact with your sensory faculties, distanced from past ideas, and linked to the moment that is present.

Above all, you’ll notice that the main of one’s vexation is the ideas. The rest, like thoughts, and real vexation, and pain, begin there.

If you’re having trouble slowing along the head at the start, try out this: In the event that you meditate regularly, invest the past moment of the session dedicated to the exact same little finger, into the way that is same. Achieving this will associate (or anchor) the feelings of quality, leisure, and accessory utilizing the action.

And it’s a great time to start if you don’t meditate! It will assistance with your capability to deal with stressful circumstances generally speaking, and considerably enhance the aftereffects of this method.

Why This Method Works

Stress is a psychological or tension that is physical and both manifest from your own relationship towards the procession of ideas in your mind.

Mindfulness enables you to come out of the procession watching it get past, without being carried down the river that is fast-flowing.

Whenever we have pulled straight down a stream that is heavy our feelings and bodies respond as if the chance or discomfort included in the thought is genuine, instant, and needs to be managed now. That’s why we feel vexation even though some one reminds us of a situation that is stressful had been attempting to forget.

Reconnecting utilizing the present reminds us that this is actually the only time here in fact is.

Focusing on the hands is an old Ayurvedic training that can help to ground the heart and supply security into the body that is physical.

Check it out on your own

The absolute most essential explanation this method works can it be offers you something back—control.

We might never be in a position to select what the results are to us inside our everyday lives, but as Viktor Frankl claims, we could constantly select our reaction.

Have a go time that is next feel yourself panicking (and make certain to allow us discover how you are going in the reviews below).

About Jonathan Allen

Jonathan Allen is an Australian author whom really loves switching big ideas into practical knowledge. You are able to read their weblog in the Galilei, where he road-tests religious knowledge, makes enjoyable of himself, and shares genuine ways to assist people live healthy, happier, and much more connected everyday lives.

By Bethany Teachman, Professor of Psychology, University of Virginia

Well-meaning advice for people freaking out about current events often includes encouragement to be patient, stay calm and keep the faith… but how on earth are you supposed to do that amid the insanity of 2020?

As a practicing clinical psychologist and professor who studies how to manage anxiety and tolerate uncertainty, I offer 10 suggestions to make it through this highly stressful election period.

1. Put the phone down!

While it is tempting to stay glued to your devices during this time, the never-ending doomscrolling and screen-refreshing becomes overwhelming and keeps you in a state of tension and constant vigilance. The excessive consumption of news and social media predicts poorer long-term mental health during times of crisis.

Plan some breaks where you can engage in other activities that take your mind off politics and the uncertainties we face, and allow things to feel a little more normal for a while.

2. Uncertainty doesn’t equal catastrophe

It’s hard not to know things – outcomes of elections, for instance. But not knowing shouldn’t mean that you assume the worst-case scenario has occurred. When you’re anxious (as many in the U.S. are right now), you tend to assign threatening meanings to ambiguous situations, but this tendency is neither accurate nor helpful. Jumping to catastrophic conclusions is like setting off a series of false alarms that keep you on edge and exaggerate your sense of threat.

3. Don’t retreat into bed

The feeling of deep disappointment about election results you don’t like, or apprehension about upcoming results, can trigger a desire to withdraw and hole up. While that response is natural, it tends to be counterproductive. Staying engaged in activities that give you a sense of accomplishment, pleasure or meaning can make managing this time far less painful.

4. Remember it’s happened before

While in many ways it is true that 2020 is unique and unprecedented, it’s also the case that human beings tend to be remarkably resilient, even in the face of tremendous stress and trauma. This difficult time will not last forever. Things won’t magically all get better, but time will move forward, this situation will change and you will keep putting one foot in front of the other.

How to keep calm and carry on during stressful times Even video chatting can be a way to connect over a shared activity.
Cavan Images/Cavan via Getty Images

5. Don’t go through this time alone

While the pandemic means you need to remain physically distant from others, this should not mean staying socially or emotionally distant. When people experience acute stress, they cope much better if they have social support.

So reach out and stay connected – whether that means texting about the latest vote count with a friend or purposefully taking a break from ruminating on current events (it’s a great chance to deeply discuss how you each feel about the new season of “The Mandalorian”).

6. Stay regular

No, I am not referring to your bowels – maintain a regular and healthy eating, sleep and exercise pattern. While recommendations for self-care may seem unimportant, attending to those basic bodily needs can go a long way toward keeping your resources sufficiently replenished so you can meet the high demands of this time. There is increasing evidence that poor sleep is closely connected to many mental and emotional health difficulties.

So stop refreshing your feed in the wee hours and try to sleep.

7. Help others

This may feel like an odd time to be asked to support others when you feel so depleted yourself, but helping others is linked to benefits in your own mental health.

Moreover, it provides a sense of control. There’s so much during this time that you cannot control – there is no magic wand that speeds up vote counting in those critical contested races or makes senate run-offs in January come sooner. But taking action to improve things now for the people around you both helps others and reminds you that you can make a difference in meaningful ways.

So, bake cookies to drop off on the doorstep of the friend who is quarantined. Offer to take an item off a work colleague’s overwhelming to-do list. If you’re in a position to help, make a donation to a cause you care about. It’s a win-win.

8. Take a breath

Each person is different in what helps them to relax or feel more centered. Focusing on and slowing down your breathing, for instance, can help keep you grounded in the present moment and reduce the spiral of upsetting thoughts about what might come next.

For many people, online mindfulness exercises or relaxation recordings can make a big difference. Check out online mental health programs that have been reviewed by experts and pick the resource that’s right for you.

How to keep calm and carry on during stressful times Cut some slack for yourself and others – this is a time when good enough is good enough. Klaus Vedfelt/DigitalVision via Getty Images

9. Offer compassion to yourself

The combination of “COVID-19 brain” plus “election brain” (along with the pain and losses of the last eight months) means few of us will be at our best right now.

There’s a lot of room between performing at 100% of your usual capacity and climbing into bed and hiding under the covers for days on end. Personally, I’m trying to average 80%. People managing greater homeschooling, economic, health, discrimination and other challenges at this time than I am may shoot for a lower percentage.

No one is making it through this time unscathed, so kindness to ourselves and others is desperately needed.

10. Reach out if you need additional help

If recommendations 1-9 aren’t cutting it, there are lots of resources to help people through this difficult period:

  • National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
  • Crisis Text Line: Text HOME to 741741
  • Find a therapist
  • Find culturally competent mental health care
  • Try an app focused on managing COVID-19 stressors, such as COVID Coach
  • Use my research team’s free intervention to reduce anxious thinking: MindTrails (part of an online study)

Be patient, stay calm and keep the faith is a tall order. I’ll be happy if I can get most of the way there.

This article is republished from The Conversation under a Creative Commons license.