Tuesday, September 27, 2022

How To Be Calm Under Stress

Learn How To Get Things Into Perspective

How to stay calm under pressure – Noa Kageyama and Pen-Pen Chen

Learning how to prioritize and re-evaluate our talents, skills and experience is a great way of building self-esteem. This can also help us to put things into perspective when we are facing a critical challenge. Dr. Andy Martens of the University of Arizona has done some interesting research in this area.

Breaking Down Larger Tasks

The last practice of remaining calm under pressure has to do with how you structure and complete your work. Instead of being overwhelmed by a large project, break it down into smaller, manageable activities. At each step, you are able to pay attention to details you may skip over if you rushed through. Complete each step at a steady pace to ensure you are only putting out the best quality work.

Multitasking may seem like an option to complete tasks faster, but time and time again it is proven to be scientifically impossible. It only makes working under pressure more difficult with more distractions. When all else fails, the thing to do is ask for help from people around you before pressure gets the best of you. Letting other people how you feel releases stress and can help manage your sources of pressure.

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Process How You’re Feeling

Before you’re able to calm down, you need to let yourself process how you’re feeling. Instead of ignoring your stress levels, reflect on why you’re feeling stressed. Perhaps you have more work than you can manage. By reflecting on your situation and emotions, you can come up with a solution. In this case, you could ask for an extension or see if your team member can help. Finding solutions for yourself can help you feel more calm and ready to get back to work.

Also Check: How To Calm Your Stress

Learn How To Get On Auto

There are experiments which show golfers performing lousy swings after being told that they should watch the position of their elbows. The secret here is that our conscious attention is hijacking our perfectly honed motor skills and we normally perform, speak or run much better than this! Ramping up pressure like this is not helpful. If I tell you to watch your grammar before your presentation, then your performance may be less than your best. Sports teams know all about this pressure when their fans get too enthusiastic and noisy, especially when playing at home.

Just tell yourself that your sweaty palms or beating heart are not signs that you are going to fail! They are just the side effects of somebody who is ready to give the best performance in his or her life. Tell yourself that this test/match/interview/presentation is no big deal. Sian Bellocks book,Choke: What the Secrets of the Brain Reveal About Getting It Right When You Have To. is a fascinating insight on this process.

Identifying The Source Of Stress

How to Stay Calm in Stressful Situations: 30+ Powerful ...
  • 1Recognize what stress looks like for you. You may exhibit a variety of signs when youre feeling stressed or anxious. Knowing what to look for will help keep stress from sneaking up on you unawares. Everyone experiences and responds to stress differently, but there are some common symptoms you can look for:
  • Psychological signs can include: trouble concentrating, difficulty with your memory, being distracted easily, feeling less creative or decisive, worrying, or frequent negative thinking.
  • Emotional signs can include teariness, irritability, mood swings, unusual feelings for you, defensiveness, feeling a lack of motivation or the desire to procrastinate, low confidence or low self-esteem, frustration, feeling nervous or jittery, uncharacteristic aggression or anger.
  • Physical signs can include: aches and pains, a lowered immune system, weight or sleep changes, panic attacks, exhaustion or fatigue, and change of sex drive.
  • Behavioral signs can include: forgetfulness, self-neglect, social withdrawal, trouble sleeping, relationship trouble, impaired time-management and self-motivation, and using substances such as alcohol, nicotine, or drugs to help cope.
  • Family. Conflicts with parents, loved ones, or your romantic partner can really stress you out.
  • School or work. You may feel pressure to perform, meet deadlines, or achieve certain tasks. You may also feel stressed about balancing work and your personal life, or about making major decisions.
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    Guidelines For Finding Ways To Calm Down And Relax

    In order to handle pressure situations far more effectively, you will need to become a more relaxed and calm individual. Calmness is, of course, a state-of-mind, however, in order to get to that state-of-mind, you will need to adopt some new habits, behaviors and potentially shake up your routine a little to allow time for more relaxation and periods of self-reflection.

    Here are some suggestions to help you find ways to relax and reflect more throughout the day:

    Best Ways To Stay Calm Under Pressure

    There comes a time when you need to take the real patience test. Often, people under stress or pressure vent out their frustration or anger. However, venting out anger or frustration will only worsen the situation and take it out of control. Therefore, it is very important to be calm during stress. In this article, Boldsky shares with you tips on how to stay calm during stress or pressure.

    Usually, job interviews, meetings, public speaking, and family issues can make you very stressful. So, it is very important to deal with such situations the right way. Staying calm will help you deal with stress and pressure in the best way possible. You will not lose your mind or track and help others as well.

    Learning how to stay calm during stress or under pressure will not only help deal with the situation, but over time, it will help have a smoother, healthier and happier life as well. Here are some smart ways to be calm during stress.

    Ways To Stay Calm During Stress:

    IS WORK STRESS RUINING YOUR LIFE?

    Breathing: When you know that the situation is going out of your hands, you just need to start breathing heavily. This will cool you down instantly and help overcome the anger that is developing inside you.

    Stay Quiet: This is another way to stay calm under pressure. Raising your voice will not help, but worsen the situation. So, it is best to stay quiet and handle the situation with care. Sometimes, staying quiet is the best way to avoid unwanted trouble.

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    Change Your Position And Scenery

    If youre feeling like the pressure and stress is really beginning to get to you, and youre about to lose your calm and control, try a change of both position and scenery.

    For one, anxiety naturally leads the body to go into self-protective mode. The body actually starts to unconsciously hunch over in an attempt to protect the organs of our upper body, like our heart and our lungs. Something that can actually help immediately loosen that stress and tension, and also work to counteract anxiety, is just sitting up straighter. Open your chest up, pull your shoulders back, and breathe.

    Once that starts to work, get up and get out! Exercise has been studied and proven to help reduce symptoms of panic and anxiety. It does that in a few different ways. First, exercise releases some chemicals into the body, known as endorphins. Specifically, these endorphins work similar to the way that cannabis does, making you just feel good. Second, exercise and the change of scenery that comes with it, gives you something else to focus on instead of sinking into your anxiety.

    Example : Demonstrate Work Under Pressure In The Resume Summary Section

    How to Stay Calm Under Stress

    RIGHT

    Even if you are confident about your ability to work under pressure, the goal of your resume is to convince your employer of that.

    This resume summary proves they understand working under pressure, and they are confident in their abilities for quick decision-making when needed. They perform better in the working place when they are challenged. This shows that they are flexible and adaptive to the challenges.

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    Learn How To Improve Your Vagal Tone

    We mentioned the autonomic nervous system above. The principal nerve involved in the calming nervous pathways is the vagus nerve. This is rather long gangling affair which stretches from the brainstem right down into the stomach, intestines, heart and lungs. It is no accident that people use terms like he lost his nerve or he hasnt got the guts when stress takes over.

    The best way to stimulate this vagus nerve to calm the whole system down so that we feel safe and secure is to improve its tone. You can do this in the following ways:

    • practice meditation or mindfulness
    • do exercise or some physical activity
    • increase omega 3 consumption by eating more fish and nuts

    Example : Demonstrate Work Under Pressure In The Experience Section

    02/2016 – 03/2019RIGHT

    The action verbs used by this assistant project manager prove their abilities to work under pressure. They show organizing and planning skills by implementing a strict meeting planning process. This increased the work efficiency of the team, which shows they understand the needs of planning and keep up with deadlines.

    Coordinating the communication with all kinds of subcontractors shows strong verbal skills and process managing.

    They also proved their administrative knowledge. They have the experience to do budgets, schedules, and constructability inputs. This shows they have the needed expertise to complete the tasks if obstacles arise.

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    How To Deal With Stress

    Imagine a seven or eight storey building.

    Now with that scale in mind, imagine that building is infact a wave surging towards you at anything up to 50 miles an hour. Theres nothing between it and you. All that explosive power, energy, speed and danger. What do you think your natural response would be? For professional big wave surfers, its one of presence, inner control, calm and cool. Its seems so counterintuitive that it got Andy Blake from Bay Fitness thinking – theres something in this for us all.

    Andys not a professional big wave surfer, but hes spent plenty of time in the UK and overseas training them. It didnt take him long to realise surfers could teach the rest of us a thing or two about how to deal with stress. But more on that later.

    Prepare For Difficulties In Advance

    How To Stay Calm Under Stress {Infographic}

    One of the best ways to stay calm, focused and centered at all times, is to prepare for seemingly unexpected setbacks, difficulties, and problems in advance. Of course, you might be thinking that if something is unexpected, then theres absolutely no way to prepare for it. Therefore lets look at it another way: Taking time to think about and preparing for possible future scenarios brings them from the realm of the unknown into your conscious awareness. Therefore, what was unexpected before, is now something you are ready to tackle in the moment or in the future.

    When you have a full and complete awareness of what you are going to do in the next moment when things change, you will naturally be more calm, collected and emotionally centered. Its often those unexpected moments when events and circumstances catch you by surprise that lead to emotional upheaval and overwhelm. However, given the fact that you are now prepared for the possibilities, you will, therefore, be in a much more favorable position to stay calm and collected during these difficult moments of your life.

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    Build A Strong Support System

    Leaders rarely go it aloneits why they usually have a board of advisors, why former US President John F. Kennedy relied on his brother, or why Abraham Lincoln had two secretaries and a cabinet from which he frequently sought input.

    Great leaders have people around them who understand how to maintain a grounded, calm presence, Koehn says. Its important they have advisors who are calm as well.

    To recruit a strong counsel, make sure the people around you have strength of character. Are they confident in their own viewpoints, but also open-minded and communicative? Do they support your vision? Besides quality leadership values, they should have diverse experience and emotional intelligence skills so they can take on a variety of responsibilities and help you lead to the best of your ability.

    Koehn also recommends ensuring your management team is reliable so you can stay grounded and maintain a presence of equanimity. This can help people make the right decisions and successfully navigate through crisis.

    Its often said that success never happens in a vacuum. The amount of work your team puts in, along with their attitudes and ability to ask the right questions, can make or break success, so keep this in mind when you build your support network.

    Big Wave Surfing In Hawaii

    It was whilst he was in Hawaii for six weeks training a big wave surfer that Andy started to connect all the dots – here was a personality type that really knew how to handle serious stress. As much as Andy was helping to train bodies, the true mastery was in the mind. Every successful big wave surfer shares an innate ability to stay calm in the face of what would be Herculean induced anxiety for the rest of us. So, how does that translate for the rest of us?

    Read Also: How Can I Get Rid Of Anxiety And Stress

    A Stressed Mind Vs A Calm Mind

    Stress was never meant to be a 24/7 experience. As Stanford professor Robert Sapolsky explains, youre really only supposed to feel stressed in the five minutes right before you die. When you are being chased in the savanna by a wild animal, your stress response is supposed to save your lifeit mobilizes your attention, muscles, and immune system to get you quickly out of danger. When animals escape, they come right out of fight-or-flight mode and into rest-and-digest mode, where the parasympathetic nervous system is working to replenish their resources.

    That stress response is supposed to be short-lived because it wears down your body, your health, and your energy. It also impacts things like your emotional intelligence and your decision making. When youre tightly wound up, you are more likely to react to situations than to respond with reason.

    Being able to attend more means that you notice more things about other people and youre able to communicate with them in more powerful ways. High stress and anxiety make us self-focused, for an evolutionary reason: When our ancestors were stressed, it was because they were in a survival situation. It was good to be focused on yourself so you could save your life.

    When youre calm, you also manage your energy because youre not burning yourself up constantly, spending your days with your sympathetic nervous system in overdrive. Calm helps you focus on what you need to do and get it done much more quickly.

    Think Of How You Handle Stress

    How to keep calm under pressure | 3 quick tips | BBC Ideas

    While working under pressure, you need ways to lower your stress levels. When crafting your response, think of what strategies you use to stay calm in high-pressure situations. For instance, you could share relaxation techniques like meditation or deep breathing. Likewise, you could discuss how your time management skills help you avoid stress.

    Read Also: What To Do When Feeling Overwhelmed And Stressed

    Avoid The Rabbit Hole And Do A Threat Assessment

    Somethings going wrong. Youre worried and your mind starts to race. Your old friend Panic is nuzzling up to you and wants to snuggle. Your brain starts asking, What if X happens? What if Y happens? What if? What if? What if?

    Navy EOD techs refer to this as the rabbit hole. And if you go down it, things are going to get very bad very fast. Heres our EOD Team Leader:

    With any device thats improvised we talk about rabbit holes. You can go down the rabbit hole of What if they put in this? What if they included this bit of circuitry or this kind of switch or this crazy new device or circuit board or whatever? The opportunities for people to construct new and ingenious and totally insidious IEDs is just infinite. Its possible when youre looking at the device to go down a rabbit hole of It could be this, it could be this, it could be these 10,000 different things

    You need to avoid going down the rabbit hole and do what Navy EOD techs call a threat assessment. That means looking objectively at the situation and asking, What kind of problem is this?

    Think about a similar situation youve been in before that looked like this one. How did you resolve it? What worked? Maybe youve never been in a situation exactly like the current one, but thats okay. Generalize. Youve probably dealt with something that was kinda similar or youve seen someone else do it.

    Why Are Exams So Stressful

    Almost everyone feels nervous before an exam, Dudley explains. Exams can be stressful for a number of reasons such as people having high expectations on themselves, comparing themselves to others and the period of uncertainty between completing the exam and getting the results.

    But its important to manage the stress as much as possible, because it can have an impact on results. When were stressed, Our ability to think clearly is impacted, and concentration and problem-solving skills weakened. We also release a stress hormone called cortisol, Dudley says, and points out that elevated cortisol interferes with our memory as well as our immune system.

    She highlights pilots as the perfect example of people who are able to stay alert without getting stressed. Remaining calm allows them to be able to respond in the best possible way and go through a step by step process to work through the dilemma. This rational approach means they can communicate to staff and passengers, review their pilot materials and take the necessary steps required, Dudley says.

    She adds that students need to take the same approach and be alert without getting overwhelmed if they want to be at their best on exam day.

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