Added: Yocheved David - Date: 25.02.2022 03:23 - Views: 12229 - Clicks: 4513
You don't always have to keep calm to carry on. Maybe your heart begins pounding and your hands go clammy just before a major presentation.
The classic advice: Just relax! Take a deep breath, picture yourself on a beach, chill out. No matter how much you may want to calm down, the mental journey from stressed to relaxed takes a lot more time than you probably have before the high-stakes event begins.
With lots of practice—regular deep breathing, relaxation exercises, and the like—you might master it, but in the midst of a pre—public speaking mini breakdown? The key, as with any healthy habit, is figuring out which tricks work best for you. For a study published in the Journal of Experimental Psychologyresearcher Alison Wood Brooks, PhD, told participants they would have to either perform a song, speak in public, or complete a difficult, timed math problem. They even sang better.
One way to practice it is to create calendar invites or leave yourself notes as reminders to get jazzed for an approaching event, suggests Brooks: Start feeling fired up! Big speech on the 30th. Or tell yourself a different story about the physical symptoms your body is exhibiting.
Would solving it lead me to less stress? To get started, break the project down into small pieces.
Break it down until it feels doable: 1 Ask three friends for a dentist recommendation. See how that works? Can you text three friends today to ask if they have a dentist they like? This is particularly helpful for social anxiety, says Rego. Therapists call it decatastrophizing. Then what? Will people laugh at you?
Will they really? Generally, the worst case is either highly unlikely or something you can deal with, notes Rego. If possible, consider how your stressor might benefit others. Anxiety is close not only to excitement on the scale of emotions but also to anger.
Think about that pounding heart or those sweaty hands.
Proceed with caution on this one: Too much anger can have toxicsimilar to too much unchecked stress, and approaching another person from a place of anger can be risky. Try turning the anxiety into righteous anger that will drive you to donate to a cause you care about or write to a politician. Research backs this up: A recent study published in the Journal of Applied Psychologyfor instance, showed that employees were less likely to take out their work stress on their families when they got solid sleep as well as plenty of exercise.
The first step, says Alvord, is to, well, not worry about it—when is the last time you truly never fell asleep? Sleep will happen eventually, and freaking out about it will only make the problem worse. Try to stick to a regular bedtime schedule, even on the weekends. And avoid electronics for a good 30 minutes before bed—not just because of the now well-understood effects of blue light but also because consuming news can be too mentally stimulating right before sleep. If you still struggle to sleep, speak to your doctor. What color will actually go with multiple outfits?
Forget it! When you find your personal happy place, make it a habit to revisit it regularly.
That way relaxation is much less of a leap when you need it most. By Laura Schocker Updated February 01, Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission. Save FB Tweet More.
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How to look after your mental health in later life