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22 Power-Actions Effective People Use to Stay Calm in Times of Stress

22 Power-Actions Effective People Use to Stay Calm in Times of Stress

In today’s fast-paced world, it’s so easy to get caught up and swept away in the craziness of things. Between taking care of the kids, long hours at work, running errands all over town, dealing with unpleasant people, and the countless other urgent things you must take care of during the day; you may find yourself feeling stressed, overwhelmed, and out of control.

Stress creates chaos in your mind and emotions and can very well cause you to disconnect from the present moment and give up control of yourself. Which is why it’s important to have a plan that will allow you to INSTANTLY cultivate calm and inner balance at times when outside forces suddenly throws you a curve-ball.

Why We (Involuntarily) Choose to Worry and Feel Stress.

Many people believe that worrying serves a positive purpose by helping to avoid bad things, preventing problems, preparing you for the worst, or discovering solutions. Worrying and stressing out tricks you into thinking you’re being productive by doing “something” which seems better than doing nothing; when in reality, you’re only effective when you’re focusing on actual, effective solutions.

Here are 22 power-actions effective people use to stay calm in times of stress. These tips can help you quickly identify stressors and achieve immediate soothing effects. Over time, they can also help you lead a healthier, happier, and a more balanced and peaceful life.

1. They Identify the Cause.

You may be annoyed by the slow motion driver on your way to your child’s school, feel hurt by someone’s insensitive comment, or disappointed because your boss took credit for the project you’ve been working so hard on at the office.

By identifying exactly WHAT you’re feeling and WHY, you will be able to deal with it faster and more effectively than by just blindly shooting in the dark.

2. They Choose Their Response.

You may not have the power to control the source of your stress, but you have complete control over your thoughts and response to it. Once you’ve identified the cause, you get to choose and decide to either immediately shake it off or face it head-on.

Here are some questions to help you decide your next step:

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  • Is the source of your stress from the past? Remember that the past no longer exist and that moment cannot be changed. No matter what’s happened before, recognize that you are here today, and you are OK. Your past does not define you or limit what is possible for you to achieve from this moment on.
  • Does it even matter? Consider how long the source of stress will affect you. Does one person’s hurtful opinions of you change the fact that 10 other people see you as one of the kindest, most amazing people ever to walk this earth? Will that annoying slow-driver from this morning take away the fun you’ll have on your awesome family vacation next month? Does that rude guy who cut in front of you in the grocery line get to decide whether or not your family will enjoy a delicious dinner tonight?
  • How much control do you have over the situation? You may have zero say over the sudden rainstorm on your wedding day, but you can choose to have the most Ah-Mazing time dancing in the rain with your new spouse and making memories with the people you love most!

3. They Focus on Breathing.

The practice of being in the moment with your breathing will help you release yourself from the chaos in your head and almost instantly improve your mood. Deep, focused breathing will help you become more grounded, bring you back to the present moment, and lower your stress level.

Here’s how:

  1. Exhale completely through your mouth. (Breathe using your diaphragm, just below your rib cage, not just from your chest.)
  2. Then inhale through your nose to the count of four.
  3. Hold your breath for a count of seven.
  4. Exhale completely through your mouth again.

Repeat the cycle three more times for a total of four breaths.

4. They Distract Their Thoughts.

Here are some quick and simple ideas to help give your brain a break:

  • Play a game. Video games, board games, card games, tic-tac-toe, whatever’s available! When I find myself stressing out over “nothing” and need to get out of my head, I challenge my teenager to a “win as many time in one-minute” game of Uno to quickly snap myself out of a funk.
  • Think about something else. Get your mind off the stress by thinking about something completely different. Focus on spotting as many objects of a specific color around you, or identify items in your space you’ve never really taken time to notice before.
  • Shift your thinking with touch. Trace a figure-eight on the palm of your hand. This helps release muscle tension on the spot and comes especially handy when you must deal with unpleasant people, in person.
  • Listen to Uplifting Music. According to some studies, you will immediately feel a positive shift by listening to music that lifts your spirit and frees your mind.

5. They Count Their Blessings.

Taking time to think of all that you’re grateful for helps improve your mood by reducing cortisol, a stress hormone. Research found that people who practiced an attitude of gratitude on a daily basis experienced improved mood, energy, and physical well-being.

Maintaining a gratitude journal makes it easy to get in the habit of focusing on all the positives in your life, and it’s a great tool to manage stress!

6. They Avoid Asking “What If?”

The stressful situation can go in a million different directions, and the more time you spend worrying about the many possibilities, the longer you will continue to feel uncomfortable. Avoid adding fuel to the fire and stop yourself from having to worry more than you already are.

7. They Focus on the Positives.

Consciously select something positive to think about… your goofy kids, a supportive significant other, your recent trip with friends, or a special event you’re looking forward to.

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When your mind is flooded with negative thoughts, however, this can be a challenge; so it’s a good practice to have a list of positives that you can immediately shift your attention to when your thoughts turn negative. This is another benefit of keeping a gratitude journal. It makes reminding yourself of all the great things in your life that much easier, regardless of the current situation.

8. They Get Up and Move.

Time to hit the gym! Researchers found that a 40-minute workout can immediately boost your mood. In addition, physical activities such as jogging, inline skating, and hula hooping release feel-good chemicals and can be as beneficial as taking ­anti-depressants for mild depression.

Looking for something easier and more accessible? Slowly roll your shoulders back three or four times, using as much range of motion as you possibly can… then, roll them forward. Or a simple brisk walk while getting some fresh air outside will help as well!

My favorite? Dance! That’s right… shake what your mama gave you! Dancing combines two mood lifters: music and physical activity, so turn up the music and drop it like it’s hot!

9. They Stock Up on Vitamin D.

Getting out to enjoy some sun (or just letting the sunshine in through a window) will increase the levels of vitamin D to boost your mood. Talk about a quick, simple, and cost-free calming solution!

10. They Give Themselves a Time-Out.

Whether it’s a quiet walk at the park, treating yourself to a scoop (or three) of your favorite ice cream, watching that movie you’ve been wanting to see, or having tea with your friends, giving yourself a break will help you recharge and get your energy moving in a healthy direction.

Taking a hot bath with Epsom salt is a a very effective way to unwind as well. The salt makes your body feel more buoyant, helping your muscles relax while you soak in the tub.

11. They Surround Themselves With Positive, Supportive People.

Keep company with those who respect you and lift you up. Their supportive energy can help strengthen your ability to reflect on and deal with your concerns more effectively.

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12. They Laugh it Out.

A hearty laugh can instantly elevate your mood, reduce blood pressure and pain, decrease stress hormones, and boost immunity. So when you’re feeling stressed or overwhelmed, find the funniest, silliest people to get the laughter started. If there are no funny people around, search online for funny videos, watch comedy movies, or browse through hilarious websites!

It’s also been reported that there’s no significant difference between real and “faked” laughter, so give it a try and feel the tension melt away!

13. They Cry it Out.

The pressure of keeping your negative feelings locked up can be incredibly stressful. Allowing yourself to cry and release the pressure can help ease your transition back to calm.

14. They Hug it Out.

Hugs are known to release endorphins, a chemical that helps you feel happy and satisfied. A big warm hug from a friend, loved one, or even your pet is one of the quickest, most effective ways to release stress and calm down!

15. They Chew it Out.

Studies show that gum chewing can reduce levels of stress hormones in the body. The act of repetitive chewing also enhance serotonin production which can improve your mood and help you reduce stress!

16. They Find Comfort in Dark Chocolate.

Dark chocolate is made with a high proportion of cocoa, which contains high amounts of phenethylamine that helps create a feeling of mild euphoria. So go ahead, indulge in the deliciousness for a calmer, less stressful you!

17. They Meditate or Pray.

Regardless of religion, prayer satisfies a basic need to feel that we are a part of something bigger than ourselves, which helps reduce stress and feeling overwhelmed.

If prayer isn’t for you, try meditation. Research shows that regular mindfulness exercises can change brain structure to promote a sense of well-being.

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18. They Get Some Sleep.

Sleep is very important for your emotional and mental health. It allows your brain to recharge so that you wake up rested, alert, and clear headed.

Even a quick 20 minute power nap can do wonders for your mood!

19. They Eliminate Negative Self-Talk.

Identifying and acknowledging any negative thoughts about yourself as “just thoughts” and NOT facts, will help release you into a state of calm. We can be our harshest critic, especially during stressful times, so it’s important to remind ourselves that it’s okay trust ourselves and to be our own biggest supporter!

Keep in mind that unless you were just born into the world this very moment, you’ve already lived through other difficulties. Yet, you are here right now, and you are OK! Trust that you are capable of seeing yourself through this challenge just as you were able to in the past!

20. They Forgive.

Forgiveness is key to setting yourself free from pain caused by someone else’s poor choices. It does NOT mean you agree with them or have conceded to them. It means you will not allow yourself to be punished for what someone else has done.

Learn to quickly process any negative thoughts and feelings, then choose to release yourself from that damaging energy so you can move forward with a clear head and a light heart.

21. They Reframe Their Perspective.

Stress and worry are fueled by our own skewed perception of the situation in concern. So before you spend too much time drowning in something that may not even be worth stressing out over, take a minute to put the situation in perspective.

  • List specific things that are actually going wrong. Most people find that when they take this approach, they realize the problems that first appeared overwhelming can be easily resolved after all.
  • Think of what you would advise a friend or family to do if they were in the same situation. Looking at “the mess” from the outside helps you see things more clearly and it makes finding an effective solution so much easier!
  • Ask yourself, “What’s the worst that could possibly happen?” By forcing yourself to face the very worst, you give yourself the power to find a solution by working backwards. This gives you the room you need to see things in perspective, as well as reassurance that you will be able to handle whatever might result from this.

22. They Ask for Help.

To be calm and effective, you need to be able to ask for help when you find yourself in a situation that’s too much for you to handle alone. Identify the supportive individuals in your life and seek their insight and assistance when you need it. Many times, other people will be able to spot a solution that you’ve missed because they have not been emotionally and mentally suffocated in the situation.

How do you calm yourself in times of stress? Are there more you’d add to the list? Share in the comments below!

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Carmen Sakurai

Mental Declutter, Stress Management & Burnout Prevention Coach. Feeling Stuck? Overwhelmed & No Energy? Let's Talk!

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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