1. Write it down This might not be always possible, but when it is, it’s a great technique to calm yourself. If you are anxious about something, write down your thoughts. No need to pay attention to grammar, punctuation, word repetition, or anything like this. Just note your feelings. This exercise accomplishes two things: it calms you by getting your negative thoughts and emotions out and express it on paper, and it gives you an opportunity to go back to the situation to reflect upon it and find the root cause of your anxiety. 2. Practice ‘STOPPing’ STOPP is a handy acronym to practice calm during a meeting or a conversation. Stop your immediate actions. Give yourself a moment or two to think and reflect on what is going on. Take a breath. Take a few deep, calming breaths to help you think better afterwards. Observe what is happening. Ask yourself: “What is going on? Why am I feeling this way? When did it start?” Pull back from the situation. How important is this to you? How does your reaction affect others and the situation? Practice what works. What is the best way to handle this? What would happen if you acted on these actions? Is this the best thing for you? Do what is helpful and useful for you. 3. Follow the 3-3-3 rule Look around you and name three things you see. Then, name three sounds you hear. After that, name three emotions you feel. These nine words describe how you perceive the situation now. Now imagine how this situation will look like (name three things), sound like (name three sounds) and feel like (name three emotions) if it is a positive one. When you see two possible outcomes, it is easier to change the direction of your feelings. 4. Practice “Box Breathing” This is a simple breathing technique that can be used everywhere and at any time. Inhale on the count of 4, exhale for a count of 4, pause at the bottom of the exhale for another count of 4, and repeat. 5. Use the “5” trick When you are feeling hot-tempered, think about perspectives. Ask yourself, “Will this matter in 5 minutes? 5 days? 5 weeks? 5 months? 5 years?” If your answer is no, then there is no point in getting angry. Think about what will matter in 5 minutes, days, weeks, or months, and redirect your energy to that. 6. Go for positive communication One form of positive communication is known as assertive expression of anger. You can accomplish this by using statements that begin with “I”. These indicate ownership, do not attribute blame, is direct and honest, and contributes to the growth of your relationship with each other. For example, say, “I feel upset that you were late for the appointment because I don’t like doing my job in a rush,” instead of “You were late and I had no time to do my job”. 7. Create a “Calm Down” kit Create a physical “calm down” kit at home and use it every time you come home stressed and anxious. The kit can contain some aroma oils, candles, books, travel photos, or anything that makes you feel better. You can also create a virtual kit on your phone. A playlist with some songs, pictures of places you’ve been to, or places you would like to visit, photos of you and people you love.
What is the method that helps you most to stay calm? Share with me, I would love your tips! IG: @makeupbyyvetteee_