5 effective strategies for staying calm in any situation

Staying calm in any situation

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5 effective strategies for staying calm in any situation

Staying calm can be difficult when something happens that rattles you. It’s easy to react impulsively, especially when your emotions are running high. You may not be thinking straight, and act out in a way that you may regret later. When your emotions get erratic, you may sometimes revert back to past ways of coping with stress, and that can create bigger issues. Calmness is your ticket to rational, logical thinking that leads you on the right path. This, of course, is easier said than done!

Understanding what staying calm means

When you stay calm, you keep your control and are more able to stay true to yourself. You remember that you don’t have to act immediately. You take time to consider all the opinions and choose what is best for you. Staying calm keeps you focused and in control of your thoughts and feelings.

Furthermore, when you stay calm, you stay in the present moment. Sometimes when you are triggered, you are reminded of a past trauma and you mentally revisit that place. Staying calm allows you to be present and aware of what is happening in the now.

If you struggle with staying calm, know that you aren’t alone and help is available to you. While there are many techniques you can practice by yourself, which we will discuss later in this article, there is also the option of seeking professional support. Online therapy might be a good option if you feel like you could use some guidance on how to start managing your emotions.

The challenges of staying calm

The challenges of staying calm

Stressors are events in life that cause your body to release stress hormones, causing you to feel anxiously energized. You may even feel ready to fight or flee. These are natural responses to your body’s alarm system. While they exist to protect you from danger, sometimes your body reacts to stressors that are uncomfortable yet not dangerous, which may lead you to overreact.

Common stressors include:

  • High-pressure work environments
  • Relationship struggles
  • Performance anxiety
  • Trouble sleeping
  • Loud noises

5 effective strategies for staying calm

1. Deep breathing techniques

Research shows that breathing becomes different as emotions change. When feeling joy, your breaths are slow, deep, and regular. When angry, your breaths are short, shallow, and fast or irregular. When you consciously choose to take long deep breaths, you signal your brain to produce relaxation. 

The positive effects of deep breathing are far-reaching. A daily practice of 20 to 30 minutes of deep breathing can reduce stress and anxiety overall. Deep breathing is also shown to make pain more manageable. 

2. Mindfulness practices

Mindfulness is the practice of staying present in the moment. It can reduce stress, anxiety,

and depression. When stressed, you often replay stressful situations in your mind. Mindfulness can help you take a step back from rumination and feel tranquil in the present moment. 

3. Cognitive behavioral techniques

Cognitive behavioral techniques, in a nutshell, help you discover and challenge illogical thought patterns. This is frequently used by Makin Wellness therapists to teach clients to challenge the illogical thoughts that might be causing them problems in their life. To practice this technique, you ask yourself questions like:

  • What am I feeling?
  • Am I making assumptions that led me to feel this way?
  • Could there be another explanation?
  • What else can I assume?

4. Stress management skills

Some practical skills may help you manage your stress. Things like having a plan, keeping a schedule, waking up on time, or even setting out your clothes the night before can reduce your stress levels.

5. Online therapy

Seeking support from a professional can help you manage your emotions and stay calm. Therapists have tips and strategies to guide you through your overwhelm. Online therapy is secure, effective, and convenient for the busiest of schedules.

Quick and easy tips for staying calm in your daily life

Quick and easy tips for staying calm in your daily life

Incorporating calming techniques into your daily routine can make a big impact on your mental health. Here are a few simple techniques that can help you infuse calmness into your everyday routines and navigate through challenges with ease.

Mindful morning routines:

This could be as simple as spending a few minutes in quiet reflection, practicing deep breathing exercises, or enjoying a calming cup of tea or coffee.

Mindful eating:

Focus on the flavors, textures, and sensations of the food you’re eating, and take the time to appreciate the nourishment it provides.

Nature breaks:

Take regular breaks throughout the day to connect with nature, even if it’s just for a short walk outside or spending a few moments gazing out of a window at natural scenery. Nature has a calming effect on the mind and can help reduce stress and anxiety.

Breathwork throughout the day:

Practice conscious breathing exercises whenever you feel overwhelmed or stressed. Deep, slow breaths can help activate the body’s relaxation response and bring a sense of calmness and clarity to your mind.

Embrace imperfection:

Accept that not everything will go according to your plan, and that’s okay. Embracing imperfection allows you to approach challenges with a sense of flexibility and adaptability, rather than getting caught up in stress and frustration.

Focus on what you can control:

Instead of dwelling on things that are beyond your control, shift your focus to the aspects of a situation that you can influence. This empowers you to take proactive steps towards solutions, rather than feeling helpless or overwhelmed.

Practice gratitude:

Cultivate a mindset of gratitude by regularly reflecting on the things you’re thankful for in your life. Gratitude helps shift your perspective towards positivity and abundance, even during difficult times.

Set boundaries:

Learn to say no to activities or commitments that drain your energy or cause unnecessary stress. Setting boundaries allows you to prioritize self-care and allocate your time and resources to the things that truly matter to you.

Seek support:

Don’t hesitate to reach out to friends, family, or professionals for support when you’re feeling overwhelmed. Talking to someone you trust can provide perspective, comfort, and reassurance during challenging times.

By incorporating these tips into your daily life and implementing strategies for maintaining a calm mindset, you can navigate through life’s ups and downs with greater ease and resilience. Remember that staying calm is a journey, so be patient and compassionate with yourself along the way.

Next steps

Staying calm in any situation with online therapy

Staying calm in stressful situations can be a challenge. With practice and support, it is a reasonable goal. When you prioritize staying calm, you’ll experience more clarity and the ability to react to life with maturity. 

If you aren’t sure where to start, an online therapist at Makin Wellness is ready to help you learn new strategies and techniques. Our care team wants to make your mental health journey as simple as possible, and that’s why getting connected is quick and easy. Go online and fill out a brief questionnaire about your needs, and typically by the next day you will be matched with a qualified professional. You’ll then be able to schedule your first virtual appointment. If staying calm is a challenge in your life, let the convenience and simplicity of online therapy be your first step toward healing. We’d be honored to help you find happiness again.

Start online therapy with Makin Wellness, serving Pennsylvania, Florida, and Vermont!

Picture of Sara Makin MSEd, LPC, NCC

Sara Makin MSEd, LPC, NCC

All articles are written in conjunction with the Makin Wellness research team. The content on this page is not a replacement for professional diagnosis, treatment, or informed advice. It is important to consult with a qualified mental health professional before making any decisions or taking action. Please refer to our terms of use for further details.

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