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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.

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

More by this author

Carmen Sakurai

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

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

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