CALM stands for ——
C for–calm,
L for— learn,
A for— admit and
M for –make
Stress about future events is mostly caused by fear, and stress over things in the present is usually caused by a feeling of powerlessness Everyday situations such as job interviews, public speaking, and family emergencies etc. can be stressful if we are not accustomed to dealing with them. Learning how to remain calm in times of stress will not only have immediate smoothing effects; it can also, over time, help us to lead a healthier, happier life.
Feeling stressed? Having “butterflies” with an approaching exam, a play on stage or while speaking in front of a crowd? Then follow these easy steps to help yourself to feel calm and relaxed, no matter the situation
If you want to remain relaxed and calm then never do the following:
Do not blame yourself for everything. Sometimes, no matter how hard you try, a problem may seem impossible to resolve. But giving up on yourself and starting self-abuse methods is counterproductive.
Over ambitions usually keeps us in a whirlpool of tension in the hope that we will be happy. They want us to be like others or better than others and in the process you become bitter.
Inappropriate reactions to stress or an inability to cope with stress can shave years off of your life. It’s true that in life everything is not possible, Always remember that hard work is an achievement in itself.
How to Relax? How to remain Calm under every situation?
Choose your response.
Even if you’re powerless to change the source of your stress, you have the power to choose how you’ll respond to it. The appropriate response to stress should depend on what’s causing it: you can either shake off your stress (ignore it and let it go immediately) or face it head-on. In order to choose your response, ask yourself some questions.
Does it matter? Yeah, it’s all small stuff, but some stuff is smaller than others. Consider how long the source of stress will affect you.
You can’t change the past, but you can respond to the present and prepare for the future. Let your past troubles fade.
Make a plan.
Sometimes you can resolve a stressful situation right away with one action, but often you’ll need several steps, perhaps over a long period. Write out a plan with attainable goals and a time line for reaching those goals. Remember that prevention is better then cure. Learn to be proactive
Take one step at a time.
A complex problem can be overwhelming, even when you’ve got your plan mapped out, but remember: the journey of a thousand miles begins with one step. Just focus on one small goal at a time.
Be realistic
Set only realistic goals. If you are unable to achieve your goal in proposed time frame then, revise your time line or lower your expectations. Learn from your experience.
Secrets for enjoying a relaxed and clam life:
(A) Eat or drink something.
food is comforting. It releases endorphins to ease stress.
1. Sip Green Tea. Green tea is a source of L-Thea nine, a chemical that helps relieve anger. Boil the water, pour it out, and take a soothing sip.
2. Eat Chocolate
chocolate ( dark ) can calm your nerves. Dark chocolate regulates levels of the stress hormone cortisol and stabilizes metabolism
3.Take Some Honey
Replace stress with sweetness and try a spoonful of honey. Besides being a natural skin moisturizer andantibiotic, honey also provides compounds that reduce inflammation in the brain, meaning it fights depression and anxiety.
4. Bite a Mango
Peel and slice Mango and bite it, Mango contain a compound calledlinalool that helps lower stress levels.
5. Chew Gum
Minty, fruity, or bubble-gum flavour, a stick of gum is a surprisingly quick and easy way to beat stress. Just a few minutes of chewing can actually reduce anxiety and lower cortisol levels.
6. Munch a Crunchy Snack
Sometimes there’s nothing more satisfying than munching away on a candy bar when we are stressed .
(B) Inner Peace:
1. Meditate
Five minutes of peace is all it takes to reap the benefits of meditation. there are many evidence that proves that just two quick bouts of silent meditation per day can relieve stress and depression . Concentrate on your breath, and feel those anxieties start to disappear. Mediation awakes your awareness, once your awareness is of a high order; you realize the foolishness of comparison. You will not allowed other’s success to define your failure, you would see the beauty of ‘What is’ and not get lost in ‘What should be’.
2 Lay Your Head on a Cushion or Pillow
there are days when all we really need is a nice, long nap. But it’s not always possible to start snoring in the middle of the office. If you’ve got a pillow, you’re already on the road to relaxation. Try this visualization technique:Lay over your head down for a few minutes and imagine the pillow is a sponge sucking up all your worries.
3. Slow and deep breath:
is there any simpler way to relax? Slow, deep breaths can help lower blood pressure and heart rate . For the fancy noses out there, try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique’s supposed to work the same way as acupuncture, balancing the mind and body .Inhale deeply through your nose. In your mind, count to five seconds, and then exhale slowly through your mouth, for another five seconds. Repeat this breathing pattern until you feel comfortable with it. Deep breaths naturally calm your muscles and nerves to relax your body. This can also lower your blood pressure.
4. Try Progressive Relaxation:
Progressive relaxation
5. Count Backward:
When worries are running rampant, try slowly counting to 10 and then back again to calm down.
6. Use Creative Visualization:
Imaging that you are enjoying in island, relaxing in the sun on the beach, listening to the pleasant sound of the waves., feeling the breeze, the warmth of the sun, watching the clouds pass by, smelling the sweet aroma of the flowers and grass.
Think about something else. Get your mind off the stress by thinking about something that makes you happy, such as your kids or spouse (provided they’re not the cause of the current stress), or by concentrating on the things you have planned for the day.
Get away from the cause of the stress. If you can physically escape the stress trigger, do so. Leave the room or pull off the road for a moment to put things in perspective
7. Close Your Eyes:
Close your eyes and say, it’s all right. Take a quick break from a busy office or a chaotic household by just lowering your eyelids. It’s an easy way to regain calm and focus.
8. Take a nap:.
A nap may help you to escape from your environment. As you awaken, your mind will be refreshed.
9. Sleep well:
Have sound and peaceful sleep.
10 .Calm yourself quickly:
Recognize and control anxiety before it escalates.
11. Focus:
Focus on someone else that is in the same situation as you and try to tune in to that person’s calm. Remember that if he or she isn’t nervous, you probably don’t have to be.
If you are taking an exam, carefully comprehend the question.Focus on what you have studied and memorized.
If you are at a sports game, concentrate on what you need to do to succeed in the game. Focus on the strategy you have been taught.
12. be honest:
Never cheat any one
13 Money:
Save money. Get medical insurance and invest some money , when you can. By Spending all of your money, you will not be having money for the troubled and difficult time of your life. This will disturb your peace of mind.
(C). Total-Body Relaxation
1. Give Yourself a Hand Massage
Try to Do a hand massage for instant relaxation that calms a pounding heart . Massages can be especially helpful for people who spend a lot of time typing on a keyboard. Hands in general can carry a lot of tension.
2. Try Acupressure
Acupressure can help release all that tension. Acupressure’s a kind of touch therapy that works by balancing the circulation of fluids and energies in the body. Use the thumb and forefinger to massage the soft area between the thumb and index finger of the other hand..
3. Drop Cold Water on Your Wrists
Pass on the perfume and go with water. When stress hits, head for the bathroom and drop some cold water on your wrists and behind your earlobes. There are major arteries right underneath the skin, so cooling these areas can help calm the whole body.
4. Brush Your Hair
really, it looks like a rat’s nest. Even if you’ve already done your 100 strokes for the day, repetitive motions such asrunning a brush through your hair, washing dishes, or knitting can cause the body to relax.
(D).New Environment
1. Be Alone
Not everyone needs a cabin the woods, but five minutes of alone time can help you collect your thoughts and clear your head.
2. Look out the Window
When things get hectic, take a five-minute break to do nothing but stare out the window. Looking at nature scenes like trees and public parks can be a lot more relaxing than staring at the TV screen.
3. Think of something funny.
Imagine everyone in their underwear when performing in front of a crowd.
Think of a funny cartoon that you’ve recently read.
Think of a joke told by a friend.
(D).Exercise
1. Do Some Yoga
put your feet up—against the wall, of course? The viparii karani yoga pose involves lying on the floor and resting the legs up against a wall. Not only does it give the body a good stretch, but it helps create peace of mind, too.
2. Stretch
Standing up for a quick stretch can relieve muscle tension and help us relax during a stressful workday]. Why not try a shoulder roll-out or a chest-opening stretch right from the desk chair ?
3. Run in Place
we may not be able to run away from stress, but it’s worth practicing. Try running in place for a few minutes to get those endorphins flowing. Even brief physical activity can help beat stress.
4. Take a Quick Walk
“Now walk it out, now walk [stress] out.” When you’re feeling overwhelmed or having trouble concentrating, go for a quick walk around the block. You’ll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts!
5. Write It Down
“Dear Diary: Today I feel STRESSED.” Just putting our emotions on paper can make them seem less intimidating. Write your thoughts and worries in a diary. This way, you can process them privately and effectively, getting them out of your mind and off your chest.
.6. Listen to Your Favourite Song
Just listening to music can be a quick fix for a bad mood . Classical music can be especially relaxing right before bedtime.
7. Dance
to the music! Research suggests people feel less anxious after a few months of modern dance, but if that’s not your style, five minutes of the funky chicken probably works, too.
8. Do a Crossword Puzzle. Brain games that require lots of concentration can help take our mind off whatever’s worrying us.
(E). Smells
1. Smell Some Flowers
really, stop and smell. Certain odours can change our mood , and it’s hard to feel angry or upset with a nose full of roses . Keep a fresh jar of your favourite flowers near your workspace or in the living room, and take a whiff whenever anxiety strikes.
2. Try Aromatherapy
it takes just a minute to drip some lavender, tea tree, orany essential oil into your palm and inhale. The soothing scenst may help send stress and anxiety packing by stimulating smell receptors in the nose that connect to the part of the brain that regulates emotions .
3. Sniff Citrus
Orange you glad you’re not stressed? The smell of citrus can help us relax by increasing levels of the stress-related hormone noreinephrine.
4. Nose Full of Coffee
Just the odour of coffee can help reduce stress hormones—no sipping required . (Just be sure not to burn the tip of your nose.)
(F). Socializing and Fun
1. Cuddle with a Pet
After a rough day,play with your pet, since pets can boost self-esteem and even ease the sting of social rejection.
2. Laugh
Stressed? Me? Ha! Laughter’s one of the sillier ways to beat stress, but there’s science behind it . A fit of hysterics can increase blood flow and boost immunity. Keep a book of jokes handy in the desk drawer or check out a hilarious
3. Talk to a Friend
Quit secret Affairs. Secret affairs erode the heart.
Stop seeing the people who bring you down. Be a source of relaxation to others. If you can.
When something’s really bothering you, it can help to share your feelings with a friend,more talkative persons tend to be happier in general. So meet a friend or call a close family member and talk with them
3. Start Planning a Vacation
takes a break from work and start browsing the web for some future vacation spots. Sometimes the whole fun a trip is in the planning, anyway
Concluding remarks
Talks and calm are two tools; you can use them to your conflicts when they happen. Only those will be successful in LIFE who were taught to remain calm and have patience
After a stress full event sit comfortably and focus on a claiming words that will relax you, like RELAX or PEACE repeat it slowly again and again for 10 minute
If a man insisted always on being serious and never allowed himself a bit of fun and relaxation, He would go to mad or become unstable without knowing it.
William James says “The greatest discovery of my generation is that a human being can alter his life by altering his attitude of mind “
One should remain relax and happy and not bothered about others.
Useful tips to Relax Yourself——
1. Eat right.
2. Regular exercise increases stress tolerance
3. Massage help in releasing the tension.
4. Fix your priorities and set only realistic goals.
5. Learn to say “NO “.When worried, distractions come in handy, control your anger.
.6. Go easy on criticism,
7. Do not isolate yourself. Talk it out to your friends, family.
8. Stop smoking.
9. Do meditation and Yoga,
10. Do deep breathing exercises.
11. Do Pranayama (प्राणायाम) daily, as it help in reducing your stress and keep you relaxed..
Compiled and edited by J.K. Garg