Life throws curveballs. Deadlines loom, presentations go sideways, and unexpected situations can leave us feeling flustered and overwhelmed. But amidst the chaos, staying calm is crucial. A clear head allows for better decision-making, fosters resilience, and helps us navigate challenges with a sense of control.
So, how do we stay cool under pressure? Here are some tips that I use:
Breathe Deeply – Your Anchor in the Storm:
When stress hits, our breath becomes shallow and rapid. This throws our body’s fight-or-flight response into overdrive. Deep breathing acts as an anchor, slowing your heart rate and calming your nervous system. Try the 4-7-8 technique: inhale slowly for 4 seconds, hold for 7 seconds, and exhale completely for 8 seconds. The key is the big, long exhale. Repeat this cycle several times to regain a sense of composure. You’ll feel it when you are there.
The main recipient/ active ingredient here is the vagus nerve, also known as the vagal nerves, and are the main nerves of your parasympathetic nervous system; that is the ‘rest and digest,’ response, rather than the, ‘fight for flight,’ response. This system controls specific body functions such as your digestion, heart rate and immune system.
Challenge Negative Thoughts – Reframe the Narrative:
Stressful situations often trigger negative self-talk. We dwell on the “what ifs” and catastrophize. Instead, challenge these thoughts. Ask yourself: “Is this the worst-case scenario?” “What evidence do I have to support this negative belief?” More often than not, we find our fears are exaggerated. Reframe the situation as an opportunity to learn and grow.
It’s incredible to watch the mind, isn’t it? Remember that our main role in life is survival, so the brain scans for any threats to that survival, and will often misread signals and truths in favour of telling ourselves a story, that gets us into ‘fight or flight’ mode.
Remember that thoughts, like waves on the ocean, keep rolling in. Key is not to pay too much attention to them, and wait for the next one to come on in. We have thoughts, but we do not have to be our thoughts.
Focus on What You Can Control – Let Go of the Rest:
Feeling overwhelmed often stems from trying to control everything. Recognize what’s within your power – your attitude, actions, and reactions. Let go of the rest. This doesn’t mean giving up; it means accepting what you can’t change and focusing your energy on what you can.
This one always amazes me: how easy it is to worry, and how our default setting seems to be to worry about things we cannot control, which is incredibly unhelpful. Rather notice what IS in your control and focus on that. E.g. even worrying about something tomorrow, is the same as worrying about what is going on the Ukraine; there is nothing we can do about it and we will deal with it, when it arrives and if you are anything like me, it ends up going weirdly well a lot of the time!
I heard this, only this afternoon, from Gaur Gopal Das, which I thought was great:
Please come to my next event on 4th April and hear my talk, The Serious Business of Being Ridiculous: How to Unlock Creativity, Leadership and Innovation in a Chaotic and Uncertain World.
What you’ll learn/ walk away from the talk with:
- The hidden and extraordinary benefits of ‘being ridiculous’
- Why the world feels like it’s going to hell in a handbasket, and why it’s probably not
- Unpacking the biggest lie you have probably been told
- Lessons learned from being ridiculous and how you can apply them to your life
The Practical 4-Step Process for applying ridiculousness to your life. (It starts with taking yourself and others less seriously!) Book your tickets here: https://qkt.io/f1qcd5
Don’t take care – take a risk!
Si.
