So, here are the guidelines for you to follow:
- Try not to dramatize. It is all too easy to over-dramatize and to make a mountain out of a molehill. In any stressful situation, don’t give in to temptation to exaggerate the negative. Avoid the word “always” and the expression “when ever on earth?” Instead, use such expressions as: “I will cope with it”, “no big deal”, “I’m stronger than that” – this will really help to see the problem in a new light;
- Think before sharing a problem. Don’t tell anyone about your problem, don’t write a blog post about it, and don’t discuss it on Twitter. Don’t talk it over with your friends straight away – first, think it over for yourself, this will give you time to calm down a bit. Sometimes, friends can, from the best of motives, sympathize too much. It has the opposite effect to that intended, fueling the flame and exacerbating worry;
- Discover metaphors and visualization as a way to stay calm. You can imagine that your problem is a knot. The more you panic and pull on the ends of the rope, the tighter the knot becomes. What you need to do is concentrate and try to loosen the knot – this will help you quiet down. Alternatively, you can imagine that you are behaving composedly and gravely. Stop shouting and move as slowly as possible. Speak slowly and low. Become that calm and imperturbable person you are imagining;
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- Identify factors that make you lose composure. Are there any typical situations in which you lose countenance? Identify specific factors – for example, the time of day, the degree of busyness, the blood sugar level, etc. Do you start worrying when it’s too loud or too quiet? Knowing what makes you worry will help you maintain your composure in the course of the day;
- Realize that you can control your emotions. Recall moments when you could successfully stay calm in a difficult situation. For example, you were going to bawl your partner or your child out, but someone rang the doorbell, and you managed to collect yourself. Remember that you can repeat it knowing what irritates you and what helps you keep calm;
- Create a calming atmosphere using relaxing rituals. Listen to some relaxing music, turn off the light, light up candles, etc – use any rituals you like provided that they help you calm down;
- Satisfy your basic needs. Make sure you sleep enough. Also make sure that you get enough protein, fiber, vitamins, and minerals. Don’t forget to work out – it helps relieve stress what, it its turn, helps control emotions.
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