How To Stay Calm In Intense Situations
Unpredictability is a prominent feature throughout most of our lives. During life, unexpected and intense situations tend to pop up more often than we’d like to admit. For example, you may have an incredible set of colleagues at work, but it takes just one small mishap to change the entire work structure. Come along as we explore how to stay composed during intense situations.
Keeping Mindful:
A fantastic way of boosting inner calm is by engaging in regular mindfulness. Below is a morning meditation practice that is a favorite of mine!
During this mindfulness exercise be sure to focus on your breath and keep in the present moment. Always remember to observe your thoughts and feelings without judgment. Your emotions are always valid and by removing self-judgment, we can mindfully approach our emotions.
Regular Deep Breathing:
Certain situations can trigger the “fight or flight” response in our brains. This is a cognitive function that helps to keep us safe in intense situations. Sometimes, our “fight or flight” response can be unnecessary and we tend to follow that initial response without thinking of the consequences. For example, somebody may become so scared of their partner leaving them that they may block the exits of their home to keep them. They may feel highly apologetic and disappointed in themselves after further discussion. To stop situations like these from arising, try this deep breathing exercise.
- Start off by taking slow, deep breaths. Regulate your breathing to a steady pace before advancing.
- Now, inhale for a count of 4. In through the nose.
- One… two… three…four… Be sure to feel it inside of your diaphragm, this sends an autonomous response to the brain via the central nervous system.
- Exhale for a count of 6. Out through the mouth.
- One…two…three…four…five…six… Now repeat the cycle until your breathing reaches a satisfactory level. Take as long or as little time as you need.
Using Our Senses:
A common therapy technique is the “5–4–3–2–1” method. This requires using each of our five senses to regulate our emotions and ground ourselves. This skill is a key grounding technique for people who struggle with unfamiliar surroundings.
- What are 5 things you can see?
- What are 4 things you can touch?
- What are 3 things you can hear?
- What are 2 things you can smell?
- Is there 1 thing you can taste?
Being Kind To Ourselves:
To prepare for a future intense situation, we have to be kind to ourselves. For example, somebody may be meeting their parent for the first time tomorrow. Tonight would be a good idea to be kind to themselves. They could do this by doing comforting activities such as:
- Reading a good book
- Listening to calming music
- Taking a warm bath
Other helpful activities include doing activities that require you to focus on that alone. These activities may include:
- Solving puzzles
- Playing a video game
- Baking/cooking
- Housework
Thank you for taking the time to read this article. I hope that these skills are helpful and they help you to achieve a sense of calm within the damning nature of intense emotions and situations.
Medium has been a fantastic place for me to open up, receive support, and most importantly to aid my recovery. I feel like I am reclaiming my life and that is thanks to all of you!!
