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12 Things That Happen When You Start To Keep Calm

12 Things That Happen When You Start To Keep Calm
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Sally was a frazzled, exhausted, overweight insomniac. Turning 50 was not quite what she expected. Menopause had caused her hormones to go on strike resulting in severe night sweats, hot flushes and weight gain. Sally was tired of her crazy life and begged me for advice to find peace and calm in her tumultuous life.

If left unchecked, this type of stress that goes on for a long period is a triple whammy for weight gain–it increases your appetite, it makes you hold onto the fat, and it interferes with your willpower to implement a healthy lifestyle.

Bringing calm into your life is easier than you think. You do not have to meditate for an hour each day or attend an expensive resort. It does take a little effort on your behalf but the results will be amazing if you incorporate a few minor changes.

Let’s focus on what will happen when you approach life’s challenges and keep calm:

1. You will lose weight

Stress is a contributing factor to menopause weight gain, as well as weight gain at any other time in our lives. In the days when our ancestors’ stress was due to fighting or in the midst of famine, their bodies adapted by learning to store fat supplies for the long haul. Nowadays, many people are chronically stressed by life crises and work-life demands, therefore are prone to getting an extra layer of “visceral fat” in the belly area.

When you keep calm, you will begin to lose that excess weight.

2. You will stop craving food

When you are chronically stressed, you crave “comfort foods,” such as a bag of potato chips or a tub of ice cream. These foods tend to be easy to eat, highly processed, and high in fat, sugar, or salt. Stress interferes with your brain’s reward system, causing you to crave easy to grab comfort foods.

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When you keep calm you will be more relaxed and therefore not as likely to crave foods.

3. You will decrease inflammation in the body

Chronic stress leads to high levels of inflammation in the body. Researchers found that chronic stress changes gene activity of immune cells before they enter the bloodstream so that they’re ready to fight infection or trauma–even when there is no infection or trauma to fight. This leads to increased inflammation.

If you have any ailment due to inflammation such as arthritis, heart disease and early signs of aging, when you keep calm you will keep these symptoms at bay.

4. You will enjoy a peaceful night’s sleep

When the body finds peace and calm you will find it a breeze to not only fall asleep, but also stay asleep throughout the night.

No more waking up in the middle of the night. No more worries keeping you awake at night.

When you keep calm, you will wake up refreshed and relaxed.

5. You will have happy children

At a recent school event for my 12-year-old son, I was stressing out. It was an event where my son, who had built a solar car, and was competing against other schools.

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Be careful of the car! Don’t do this; don’t do that.

My son was getting stressed and I was making a fool of myself. I removed myself from the situation. I entrusted my son with his teachers, who know just how to work with teenage boys. I went off and found a coffee shop and chilled out.

An hour later I returned to a happy child who thanked me for trusting him and leaving him to work on his solar car.

When you keep calm, your family will be more relaxed around you.

6. You will find relief from muscle spasms

When you are stressed, your body needs magnesium to help relax the muscles. If you are constantly stressed, magnesium levels can become very low and can result in muscle spasms.

When you keep calm, you will find the muscle spams will decrease or disappear altogether.

7. You will have regular bowel motions

Following on from point number 6, decreased magnesium can lead to constipation. When you have regular bowel motions this has an add on effect with every point covered in this article.

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When you keep calm, you will achieve regular bowel motions and will be a much happier person to be with as a result.

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    8. You will be a happier person

    Once Sally made a few adjustments in her frazzled life, she became a happier person. As corny as it might sound, happy people attract happy people into their lives, creating an even happier environment.

    When you start to keep calm, you will be a happier person, which is great for you and for your family and friends.

    9. You will achieve more in your day

    When you are calm your mind will be able to process instructions in an organised manner.

    Sally noticed that once she was not so frazzled, she was able to decrease the time spent each morning showering, attending to her make-up and fixing her hair. When she was frazzled, the lipstick would not go on correctly and had to be adjusted or the shampoo bottle would explode at the wrong time, leaving a mess to be cleaned up.

    When she was calm, Sally found that mishaps were not as common.

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    When you find calm, you will achieve more in your day.

    10. You will have find your headaches disappear

    Headaches are frequently caused by anxiety. Anxiety puts a considerable amount of stress on the body, and can lead to headaches.

    When you keep calm, you put less stress in the brain. If you are prone to headaches these will decrease or disappear altogether.

    11. You will be able to handle your alcohol better

    When the liver is under stress, it is not able to filter alcohol to its optimum capacity. When you find calm in your life your liver will be better equipped to do its job properly. This is of particular concern for women when they reach menopause. Hormonal nightmare and stress is a potent combination leading to a decreased liver functioning.

    When you find calm, so will your liver.

    12. You will radiate confidence

    Say no more. A confident person is the envy of all.

    When you find peace in your life, you will radiate confidence and those around you will want to know your secret.

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    Last Updated on July 20, 2021

    How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)

    How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)
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    You’re standing behind the curtain, just about to make your way on stage to face the many faces half-shrouded in darkness in front of you. As you move towards the spotlight, your body starts to feel heavier with each step. A familiar thump echoes throughout your body – your heartbeat has gone off the charts.

    Don’t worry, you’re not the only one with glossophobia(also known as speech anxiety or the fear of speaking to large crowds). Sometimes, the anxiety happens long before you even stand on stage.

    Your body’s defence mechanism responds by causing a part of your brain to release adrenaline into your blood – the same chemical that gets released as if you were being chased by a lion.

    Here’s a step-by-step guide to help you overcome your fear of public speaking:

    1. Prepare yourself mentally and physically

    According to experts, we’re built to display anxiety and to recognize it in others. If your body and mind are anxious, your audience will notice. Hence, it’s important to prepare yourself before the big show so that you arrive on stage confident, collected and ready.

    “Your outside world is a reflection of your inside world. What goes on in the inside, shows on the outside.” – Bob Proctor

    Exercising lightly before a presentation helps get your blood circulating and sends oxygen to the brain. Mental exercises, on the other hand, can help calm the mind and nerves. Here are some useful ways to calm your racing heart when you start to feel the butterflies in your stomach:

    Warming up

    If you’re nervous, chances are your body will feel the same way. Your body gets tense, your muscles feel tight or you’re breaking in cold sweat. The audience will notice you are nervous.

    If you observe that this is exactly what is happening to you minutes before a speech, do a couple of stretches to loosen and relax your body. It’s better to warm up before every speech as it helps to increase the functional potential of the body as a whole. Not only that, it increases muscle efficiency, improves reaction time and your movements.

    Here are some exercises to loosen up your body before show time:

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    1. Neck and shoulder rolls – This helps relieve upper body muscle tension and pressure as the rolls focus on rotating the head and shoulders, loosening the muscle. Stress and anxiety can make us rigid within this area which can make you feel agitated, especially when standing.
    2. Arm stretches – We often use this part of our muscles during a speech or presentation through our hand gestures and movements. Stretching these muscles can reduce arm fatigue, loosen you up and improve your body language range.
    3. Waist twists – Place your hands on your hips and rotate your waist in a circular motion. This exercise focuses on loosening the abdominal and lower back regions which is essential as it can cause discomfort and pain, further amplifying any anxieties you may experience.

    Stay hydrated

    Ever felt parched seconds before speaking? And then coming up on stage sounding raspy and scratchy in front of the audience? This happens because the adrenaline from stage fright causes your mouth to feel dried out.

    To prevent all that, it’s essential we stay adequately hydrated before a speech. A sip of water will do the trick. However, do drink in moderation so that you won’t need to go to the bathroom constantly.

    Try to avoid sugary beverages and caffeine, since it’s a diuretic – meaning you’ll feel thirstier. It will also amplify your anxiety which prevents you from speaking smoothly.

    Meditate

    Meditation is well-known as a powerful tool to calm the mind. ABC’s Dan Harris, co-anchor of Nightline and Good Morning America weekend and author of the book titled10% Happier , recommends that meditation can help individuals to feel significantly calmer, faster.

    Meditation is like a workout for your mind. It gives you the strength and focus to filter out the negativity and distractions with words of encouragement, confidence and strength.

    Mindfulness meditation, in particular, is a popular method to calm yourself before going up on the big stage. The practice involves sitting comfortably, focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future – which likely includes floundering on stage.

    Here’s a nice example of guided meditation before public speaking:

    2. Focus on your goal

    One thing people with a fear of public speaking have in common is focusing too much on themselves and the possibility of failure.

    Do I look funny? What if I can’t remember what to say? Do I look stupid? Will people listen to me? Does anyone care about what I’m talking about?’

    Instead of thinking this way, shift your attention to your one true purpose – contributing something of value to your audience.

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    Decide on the progress you’d like your audience to make after your presentation. Notice their movements and expressions to adapt your speech to ensure that they are having a good time to leave the room as better people.

    If your own focus isn’t beneficial and what it should be when you’re speaking, then shift it to what does. This is also key to establishing trust during your presentation as the audience can clearly see that you have their interests at heart.[1]

    3. Convert negativity to positivity

    There are two sides constantly battling inside of us – one is filled with strength and courage while the other is doubt and insecurities. Which one will you feed?

    ‘What if I mess up this speech? What if I’m not funny enough? What if I forget what to say?’

    It’s no wonder why many of us are uncomfortable giving a presentation. All we do is bring ourselves down before we got a chance to prove ourselves. This is also known as a self-fulfilling prophecy – a belief that comes true because we are acting as if it already is. If you think you’re incompetent, then it will eventually become true.

    Motivational coaches tout that positive mantras and affirmations tend to boost your confidents for the moments that matter most. Say to yourself: “I’ll ace this speech and I can do it!”

    Take advantage of your adrenaline rush to encourage positive outcome rather than thinking of the negative ‘what ifs’.

    Here’s a video of Psychologist Kelly McGonigal who encourages her audience to turn stress into something positive as well as provide methods on how to cope with it:

    4. Understand your content

    Knowing your content at your fingertips helps reduce your anxiety because there is one less thing to worry about. One way to get there is to practice numerous times before your actual speech.

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    However, memorizing your script word-for-word is not encouraged. You can end up freezing should you forget something. You’ll also risk sounding unnatural and less approachable.

    “No amount of reading or memorizing will make you successful in life. It is the understanding and the application of wise thought that counts.” – Bob Proctor

    Many people unconsciously make the mistake of reading from their slides or memorizing their script word-for-word without understanding their content – a definite way to stress themselves out.

    Understanding your speech flow and content makes it easier for you to convert ideas and concepts into your own words which you can then clearly explain to others in a conversational manner. Designing your slides to include text prompts is also an easy hack to ensure you get to quickly recall your flow when your mind goes blank.[2]

    One way to understand is to memorize the over-arching concepts or ideas in your pitch. It helps you speak more naturally and let your personality shine through. It’s almost like taking your audience on a journey with a few key milestones.

    5. Practice makes perfect

    Like most people, many of us are not naturally attuned to public speaking. Rarely do individuals walk up to a large audience and present flawlessly without any research and preparation.

    In fact, some of the top presenters make it look easy during showtime because they have spent countless hours behind-the-scenes in deep practice. Even great speakers like the late John F. Kennedy would spend months preparing his speech beforehand.

    Public speaking, like any other skill, requires practice – whether it be practicing your speech countless of times in front of a mirror or making notes. As the saying goes, practice makes perfect!

    6. Be authentic

    There’s nothing wrong with feeling stressed before going up to speak in front of an audience.

    Many people fear public speaking because they fear others will judge them for showing their true, vulnerable self. However, vulnerability can sometimes help you come across as more authentic and relatable as a speaker.

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    Drop the pretence of trying to act or speak like someone else and you’ll find that it’s worth the risk. You become more genuine, flexible and spontaneous, which makes it easier to handle unpredictable situations – whether it’s getting tough questions from the crowd or experiencing an unexpected technical difficulty.

    To find out your authentic style of speaking is easy. Just pick a topic or issue you are passionate about and discuss this like you normally would with a close family or friend. It is like having a conversation with someone in a personal one-to-one setting. A great way to do this on stage is to select a random audience member(with a hopefully calming face) and speak to a single person at a time during your speech. You’ll find that it’s easier trying to connect to one person at a time than a whole room.

    With that said, being comfortable enough to be yourself in front of others may take a little time and some experience, depending how comfortable you are with being yourself in front of others. But once you embrace it, stage fright will not be as intimidating as you initially thought.

    Presenters like Barack Obama are a prime example of a genuine and passionate speaker:

    7. Post speech evaluation

    Last but not the least, if you’ve done public speaking and have been scarred from a bad experience, try seeing it as a lesson learned to improve yourself as a speaker.

    Don’t beat yourself up after a presentation

    We are the hardest on ourselves and it’s good to be. But when you finish delivering your speech or presentation, give yourself some recognition and a pat on the back.

    You managed to finish whatever you had to do and did not give up. You did not let your fears and insecurities get to you. Take a little more pride in your work and believe in yourself.

    Improve your next speech

    As mentioned before, practice does make perfect. If you want to improve your public speaking skills, try asking someone to film you during a speech or presentation. Afterwards, watch and observe what you can do to improve yourself next time.

    Here are some questions you can ask yourself after every speech:

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    • How did I do?
    • Are there any areas for improvement?
    • Did I sound or look stressed?
    • Did I stumble on my words? Why?
    • Was I saying “um” too often?
    • How was the flow of the speech?

    Write everything you observed down and keep practicing and improving. In time, you’ll be able to better manage your fears of public speaking and appear more confident when it counts.

    If you want even more tips about public speaking or delivering a great presentation, check out these articles too:

    Reference

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