We all sometimes find ourselves in situations that unsettle us. And it would be nice to have in your arsenal techniques that allow you to quickly return to normal.
1. Breathe. Inhale for four seconds, then hold your breath for another four seconds; exhale for four seconds – and again hold your breath. Repeat three times, making the inhalations and exhalations deeper and deeper. Sometimes all you need to do is allow yourself to pause for a moment and slow down.
2. Use…the most stupid voice. Remember the exercise that Professor Lupin gave Hogwarts students to defeat a boggart, a ghost that can turn into what a person fears most? It was necessary to present him in the most ridiculous form and cast the spell “Ridiculus!” In the case of stress, it is enough just to name its cause several times, but to do it in the most unpleasant, stupid or funny voice – for example, the voice of a cartoon character. It is unlikely that after this you will be able to take the stress factor as seriously.
3. Keep your mind busy. For example, by watching an action movie or an action movie. Bright colors, loud sounds – anything, as long as you don’t think about it too much and don’t worry.
4. Take a mental break. Go outside, meditate, or at least turn your back to your desk and do nothing for five minutes. No gadgets or lists of what to do next – let your mind wander, observe and rest.
5. Change the type of activity. Tidy up your house, go shopping, or finally change a light bulb that has been flashing for days. So you will feel the satisfaction of having at least done something.
6. Drive a car. Changing the picture works wonders, and sometimes it helps to literally distance yourself from your problems.
7. Exercise. Cardio is especially effective at reducing stress.
8. Go to nature. Numerous studies confirm that being surrounded by trees or near natural bodies of water is soothing.
9. Take a nap. 20 minutes will be enough. Many of us just need a reset button when we’re stressed, and sleep does a great job of that.
10. Try to experience gratitude, pride, or happiness. Yes, it’s not easy in a stressful situation, but at least try to remember something that made you feel those feelings. For example, it can be your achievements.
11. Hug someone. At the moment of hugging, oxytocin is released, a hormone that causes a feeling of satisfaction and reduces anxiety.
12. Let stress out. Even if for this you need to scream, beat a pillow or leave something that is not heavy and fragile – for example, the same pillows.
13. Do twice as much. Take on the cause of stress and treat the task as a workout: yes, sometimes you have to force yourself to do more sets and sweat a lot, but the result is worth it.
14. Try to solve the problem. Or at least throw in all the possible solutions. Don’t let your brain throw you more and more nightmarish scenarios of what might happen next, take control.
15. Try to let go of the situation. If the problem is not solved, this is perhaps the only thing left for us.
16. Seek support. Dealing with stress alone can be too difficult, and not necessary. It might be a good time to tell others directly that you need help. You do not have to be “strong and independent” and solve all problems on your own.
17. Act like “the best version of yourself.” How would you like to handle this situation? How would you like to behave when solving problems? What qualities do you lack? Pretend you have them. Create a version of the “ideal self” in your head and act in this image and likeness. You’ll see that your stress levels will drop significantly.