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How to calm down? : Calm your body STEP 1. Breathe slowly. Breathe in through your nose for three seconds, hold for five seconds, and breathe out through.

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Presentation on theme: "How to calm down? : Calm your body STEP 1. Breathe slowly. Breathe in through your nose for three seconds, hold for five seconds, and breathe out through."— Presentation transcript:

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2 How to calm down? : Calm your body STEP 1. Breathe slowly. Breathe in through your nose for three seconds, hold for five seconds, and breathe out through your nose for three seconds.

3 How to calm down? Calm your body SEPT 2. Release tension in your shoulders. Slowly roll your shoulders back three or four times, using as much range of motion as you can. Then roll them forward. Repeat as often as you need to. SEPT 3. Tune out. Lie flat on your back and close your eyes. You can listen to soothing music, or simply enjoy the silence. Imagine every part of your body relaxing with each exhale. Start with your toes, and move up through the muscles in your legs, core, arms and neck. As you breathe, visualize them becoming one with the Earth or filling with light. Try to be as still as possible.

4 How to calm down? Calm your MIND STEP 1. Stay positive. Cultivating a happy attitude can help you remember the good times and let go of things that are beyond your control. Remember: you aren't here to master everyone and everything into perfect behavior or functioning; you're here to simply master your own behavior and reactions. Remind yourself that you're not the only person dealing with these issues when something difficult challenges your sense of calm. Others feel similar emotions and are trying to anchor their fears, worries and anxieties, too.

5 How to calm down? Calm your MIND STEP 2. Stay positive. Cultivating a happy attitude can help you remember the good times and let go of things that are beyond your control. STEP 3. Avoid stressors. Sometimes it's hard to notice when people, thoughts or events are adding stress to your life, but the after-effects are there. Here's how to distance yourself: Try to limit the time you spend around people who "wind you up", especially if you're highly sensitive to taking on board other people's emotions and issues.

6 How to calm down? Calm your MIND STEP 4. Try a new perspective. Think about the situation from a different angle that doesn't result in you being so stressed. Pretend a friend of yours is in the same situation, and imagine what advice you'd give him or her. STEP 5. Try meditation or prayer. Even if you're not religious, you can find great peace through purposely focusing on quieting your consciousness. Find a place where you can be alone and focus on yourself. Being mindful as a way of life is very calming and allows you to step aside from stressful events, even as they unfold, to assess them with clarity and gentleness.meditationprayer

7 How to calm down? Calm your MIND STEP 6. Commune with nature. The tranquility of the great outdoors can help focus your priorities and give you space to breathe. Water has a meditative quality that often helps people calm down. If you live in the city, simply close your eyes and imagine that you're sitting by a stream of water in the woods. Next, try to imagine a leaf floating on the waterway. Think about where that leaf is going. This is a simple, but surprisingly effective, way of lowering your stress levels. A small indoor fountain can help to bring a sense of watery calm to your office or home environment. STEP 7. Take control. Convince yourself that you are in charge of your own choices and perception. You have the power to control the way you feel — don't waste it. STEP 8. Don't beat yourself up. If you're having a bad day, look at yourself in the mirror and tell yourself good things. Say, "You are smart, beautiful/handsome" to boost your confidence. Treat yourself to a special indulgence like a dessert, a little pampering, or even just quiet time to do a hobby you enjoy.

8 How to calm down? Calm your MIND STEP 6. Commune with nature. The tranquility of the great outdoors can help focus your priorities and give you space to breathe. Water has a meditative quality that often helps people calm down. If you live in the city, simply close your eyes and imagine that you're sitting by a stream of water in the woods. Next, try to imagine a leaf floating on the waterway. Think about where that leaf is going. This is a simple, but surprisingly effective, way of lowering your stress levels. A small indoor fountain can help to bring a sense of watery calm to your office or home environment. STEP 7. Take control. Convince yourself that you are in charge of your own choices and perception. You have the power to control the way you feel — don't waste it. STEP 8. Don't beat yourself up. If you're having a bad day, look at yourself in the mirror and tell yourself good things. Say, "You are smart, beautiful/handsome" to boost your confidence. Treat yourself to a special indulgence like a dessert, a little pampering, or even just quiet time to do a hobby you enjoy.

9 How to calm down? Distracting yourself Find small physical distractions. Squeeze a stress ball, sponge, or other pliable object at least 50 times in a row. Finding distracting activities that are tactile and focused will help to calm you quickly. Count to 10. Before you say something inappropriate, close your eyes and count to 10. Count to 20 if you need to. Even count to 100 if it's necessary. This is an easy and effective way to separate yourself quickly from a stressful situation. Express yourself in a journal. Try to write logically about how you feel. This is a good way to confront your emotions, especially if you're naturally inclined to write. And if things come out in a jumble, don't worry about it. Tear out the sheet of paper and throw it away. It's the process of thinking and writing that's most important. Immerse yourself in a hobby. If you like drawing, draw! If you like taking pictures, do it! Just do whatever you really find yourself easily immersed in, the thing that you lose track of time doing. Hobbies are a great way to charge your batteries, lose touch with your worries and resurface feeling whole again.

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