Sometimes life can be exhausting and there are some days when your troubles are endless.It can be hard to remain calm when faced with a situation.When you feel like lashing out or breaking down, take a few moments to calm yourself down and then respond with patience.
Step 1: It is not a good idea to take it personally.
When there is no personal persecution or insult, you might be tempted to perceive it.Sometimes at your place of employment, a coworker may make a decision that you disagree with or find to be inappropriate.Do not take this as a personal insult, but a business decision.Affirm that everyone has their own ideas and that they will inevitably be at odds with yours.It is not necessarily an insult to have differing ideas.Don't allow your emotions to be influenced by decisions made by others.
Step 2: Take a moment to reflect on the past.
Think about the times you reacted because of a burst of emotion.Is it possible that these bursts of emotions have made a bad situation better?More often than not, the answer is no.Think about how your emotional eruptions usually go.Think of the rule, not the exception.Throwing a fit can make things better.It is a general rule that reacting to a sudden burst of emotion will make things more complicated.
Step 3: Do not make assumptions.
When a person gets upset, it's easy to assume that those involved in the problem are acting in a bad way.You will work yourself up for no real reason if you think the behaviors and motives are true.It's easy to assume that things will go wrong when one thing goes wrong.You can create a prophecy if you make that assumption.You can create more problems by anticipating them.If you just went through a messy break up, you might think your friends will turn against you after hearing your ex's side of things.Your panic may cause you to distance yourself from your friends, and you may inadvertently cause the same problems you were afraid of.
Step 4: Find the true source of your frustration.
What is it that makes you feel so upset?The real problem may not be addressed by a certain situation.You cannot hope to solve things if you don't identify the real problem.A last-minute assignment could be the cause of your stress.The assignment may not be the source of your tension.You may be personally frustrated because the assignment cuts into time you wanted to spend with a loved one, or you might be professionally frustrated since your boss often puts unfair demands on you.To avoid future problems, address the issue.If you don't like the last minute assignments, talk to your boss about giving them more notice.You can say no.If you have other plans, you can sometimes say no to your boss, even if it is the issue.
Step 5: You can call a friend.
Keeping the stress inside of you will cause you to have a high level of anxiety, which will make it impossible to maintain any real composure.One way to vent is to call up a friend, relative, or colleague and talk about your troubles.
Step 6: Write a letter or journal it.
A list, poem or story can help people write down their feelings.Take a break from the situation to think about your feelings.Do not send a letter if you are angry at a person.Use this as a way to express yourself.If you feel calm, destroy the letter or note.
Step 7: You can view the situation objectively.
If it were happening to someone else instead of you, how would you view the issue?Use your conclusions to help guide your reactions.If you are upset because someone cut you off in traffic, take an impersonal approach.The person could have just received bad news.Don't think that their motivation was to bother you.Ask yourself how someone you admire would handle a similar situation.By thinking about how a role model will react, you can form yourself into the person you want to be.
Step 8: Take a few deep breaths.
Slowly breathe through your nose and exhale.The increase in oxygen to your body will calm you so that you don't react aggressively.When you panic, your breathing becomes rapid and shallow.Taking deeper breaths and slowing your breathing can reverse the panic response.
Step 9: Exercise.
You are more likely to overreact to the situation in question if you have physical stress on top of situational stress.Fix your physical stress with exercise and get your mind off it.If you are at work, do some exercises at your desk.You could also take a walk.If there is a gym at your place of business, you can join there and go on your lunch break or before work.It's a great way to get rid of tension throughout the week.
Step 10: The person is stretched.
If you only have a few minutes, you can correct your physical ailments by standing up, stretching, and taking a short walk around your desk or room.Stretch muscles that are stiff from lack of activity soothe sore muscles.
Step 11: Have something to eat.
Drink some water and have a snack if you are dehydrated.If it is close to lunch time, get out of the office.If you want to have time away from others to think or to vent, you can either go alone or with friends.If you want to improve your mood, try to have healthy foods.You feel sluggish when you eat fast food.Don't eat sweets as they can increase your reactivity.
Step 12: It's time to give yourself a break.
Sometimes stepping away from a busy situation is the best thing to do.Get your mind off the problem you're facing by spending some time doing something you enjoy.Doing so can change your mood and help you deal with the problem in a calmer way later on.If you are stressed out because a coworker has said something offensive to you, you can say "Excuse me for a moment" and head to the restroom or to your office to cool down.A short break is better than no break at all.If you can't afford it, then walk away for five minutes.Give yourself more time if you can.It is possible to completely unplugged yourself.If you want to escape from your computer, put your phone on silent, and go somewhere to do an activity that isn't related to the digital world.It can feel difficult to escape if you don't set it aside for a while.Spending a few minutes on a website or digital activity that makes you happy is an option if you can't break away.It could be very relaxing to use a coloring app.
Step 13: Work on something that is productive.
Stress can be increased by spending too much time on unproductive activities.Spending a longer period of time working on something unrelated to your stress is still productive if you still don't feel like you've gathered your composure after a short break.If you've been meaning to do something but haven't, this will work well.You should clean out your files.You should organize your office or bedroom.You should finish the book you started.
Step 14: Get into an attitude of gratitude.
It's a good idea to think about the things you're thankful for.Don't make yourself feel guilty about not being grateful in the face of other difficulties by focusing on the actual sources of gratitude.People, pets, a home, and other things are things that you are happy for.Take a few minutes to meditate on those sources of happiness.Take a picture of your family or friends.
Step 15: Think about the possibilities.
Think about all the good consequences that may come from a bad turn of events, instead of thinking about the bad consequences.Take your difficulties as opportunities.If you lost your job, you will likely have a fear of the future.If you no longer have to deal with the complaints you had about your old job, now might be a good time to think about it.If you lost your job, now is the time to think about the courses of action you can take now that you are free from your old job.
Step 16: Think about how you will view the incident in the future.
Think about how you will view the incident in the future.The things that threaten a person's peace of mind are often short-lived.It might be easier for you to spend less time worrying about your problem when you see it in that light.Think about your past 5 or 10 years in the future.Consider the sources of stress back then.You will be able to see that the big deals of the past are not as important to you as they used to be.
Step 17: Be respectful.
If you have an issue with someone in your life that is causing you stress, you should talk to them.Don't blame them, share your frustration with them.Show them respect by keeping your voice normal.It wasn't cool the other day how you cut me off in the meetingI feel frustrated because I am not able to share my ideas with you.
Step 18: Your body language and facial expressions can be controlled.
If you want to remain composed, you must keep your face and body language to a minimum.You can show anger and aggression by how you position your body.Instead, mirror gestures that are welcoming.Don't have your arms crossed or frown.Place your arms in your lap or side.Don't smile or frown, keep a neutral facial expression.
Step 19: You should keep your argument to three main points.
You do not want to bombard the person you are upset with with a lot of grievances.You can highlight why you were upset by focusing on a few key points.They will be less likely to respond positively if you overwhelm them.You might say something like "I wanted to talk about our fight" if you feel upset with your partner after an argument.You interrupt me when I speak, try to shift blame to me, and insult me in fights.I don't think it's healthy and I want to move forward in a more constructive way.
Step 20: You should move ahead.
After you have regained your composure and sorted out your feelings, the next thing to do is to move forward.This could mean walking away from the problem completely or trying to solve it.If you want to get back into action, focus on the things you have control over: your schedule, actions, and interactions.Fixate on things you don't want to happen.Practical solutions are what you should look for.Ask for the deadline to be extended.If you're struggling with an addiction, seek professional counseling.
Step 21: Stay away from future issues.
There are many issues that can be avoided.If you can, try to live a life that is peaceful and drama free.You will feel less stressed.Do you want to create a drama free life?If you have road rage on your commute to work in the mornings, you can try leaving a few minutes earlier to give yourself more time to get there.Don't sweat the small stuff.There is a chance that coworker conflict can be avoided.If you get into arguments with a coworker who frequently interrupt you in staff meetings, you might want to have a discussion about it to avoid these issues in the future.You could have a conversation with your supervisor about the situation as well.