Tips to Keep Calm Under Pressure

Stress is an unavoidable aspect of contemporary life, but if you find yourself terrified or overwhelmed when confronted with stressful events, you might benefit from learning some coping methods to help you stay calm.

Pressure can cause the body to go into “fight or flight” mode, which produces hormones that prepare you to either fight or flee from danger. Stress generates these hormones in modern times, but they're not as beneficial when the "threat" is giving a presentation at work rather than being confronted by a wild animal. If you constantly feel worried or panicked, your fight or flight response is definitely being triggered too frequently, and learning how to calm yourself down when you're in this state is beneficial.

1. Take a deep breath

Deep, steady breathing causes the body to stop producing stress hormones and begin to relax. Concentrating on your breathing can also assist to divert your attention away from whatever is bugging you, allowing you to focus solely on the present moment.

Inhale deeply through your nose, reaching all the way to your belly button rather than simply your chest. Hold for a moment before slowly exhaling through your mouth. Take a few minutes to just breathe and you should feel much better in no time.

2. Concentrate on the positive aspects of your situation

The practice of always imagining the worst possible scenario in every situation is known as catastrophic thinking, and it can raise anxiety and panic.

Rather than concentrating on the bad features or outcomes, attempt to think positively for a few moments. For example, if your bathroom is flooded and you need to replace all of the flooring, this might be a very stressful situation. However, try to focus on the fact that it allows you to update and renovate your home, and the repairs should be covered by your insurance.

Maintaining a positive attitude assists your brain to avoid stress and remain at ease.

3. Get Enough Sleep

When you haven't had a good night's sleep, everything seems to be worse. As a result of the vicious loop of not being able to sleep and then feeling worse because you haven't had enough sleep, stress and anxiety can often lead to insomnia.

Make sleep a top priority, especially if you're feeling stressed. Early bedtimes and a prohibition on electronic gadgets in the bedroom are recommended. Lavender essential oil can also help you sleep at night by promoting emotions of tranquility.

4. Take a Walk

When it comes to managing stress and dealing with external pressure, exercise is equally as vital as sleep. Exercise causes the release of feel-good hormones and aids in the clearing of the mind.

If you're feeling stressed at work, getting some fresh air and a change of scenery might help you relax and acquire a new perspective on the problem – you'll probably realize it's not a life or death scenario anyhow.

5. Take some time to meditate

Meditation has been shown to lower stress and modify the brain over time, allowing you to better manage your emotions and stay calm when you need it the most.

If you believe meditation entails sitting cross-legged for hours and chanting "om," you're mistaken. Even a few minutes of sitting quietly and focusing on your breathing can be useful.

6. Develop a sense of gratitude

Gratitude for all you have in your life, no matter how insignificant, can help you keep things in perspective and retain a cheerful attitude.

People who keep a daily gratitude notebook have reduced levels of cortisol, the stress hormone, according to studies. Try writing down 5 things you're grateful for at the end of each day for a few minutes and watch how much better you feel.

7. Surround yourself with individuals who are optimistic

You surely know a few folks who can make you feel stressed just by being in their presence. While it may not always be able to completely exclude these people from your life, when you're under stress, try to spend more time with friends and family that are supportive, upbeat, and will raise you up rather than pull you down.