You want to become more relaxed and stay calm even in stressful situations? Then you've come to the right place! Inner restlessness, fatigue, headaches or excessive demands are the most common causes that we react quickly angry, nervous or very irritable in certain moments. Finally, the constant tension also affects our behavior and inevitably our relationships with family members, friends and colleagues.
You are currently also often under power? Fortunately, calmness and resilience can be learned! In this article, I would like to give you some valuable tips to help you stay calm, balanced and relaxed in stressful situations in the future. Let's go!
Here you can find a short overview in advance:
- Know your reasons
- Live healthy
- Identify the triggers
- Steer your thoughts to the positive
- Find a balance
- Complete calming exercises
- Accept a situation as it is
- Make yourself aware of what really matters
- Learn to let go
- Be grateful
1. know your reasons
You often react the way you feel at the time. If one is stressed and tense, the reaction in overwhelming moments is also similar. If you are relaxed and balanced, it is highly likely that you will react calmly and cool to stress in the hectic of everyday life or not even perceive it as such.
If you want to become more relaxed from now on, you should definitely be aware of why you want to at all times. Here are Some advantages at a glance:
- More conscious breathing
- Pulse and blood pressure decrease
- Muscles relax
- Anxiety disappears
- More focused work is possible
- Management and Increase concentration
- Stay healthy and feel good in the long term
2. live healthy
If you want to be at peace with yourself again and find inner calm, a healthy lifestyle the be-all and end-all. How do you do that? Here is some advice for you.
Notice: Behind the respective links you will find further information on the respective advice.
Euphorize yourself by laughing and singing regularly
While you are having fun and laughing, your body produces Happy hormones - At the same time, your muscles relax and your blood pressure drops. If you want to become calmer and more relaxed, joy is the best and cheapest remedy.
Care for sleep and rest
During sleep, body and mind regenerate - the stress of the day is processed. So optimize your sleep - for example, by not go to bed with a full stomach and eliminate interfering noises and lights. Also the intake of Cannabidiol from the cannabis plant (CBD; e.g. in the form of CBD oil as here at Cibdol) can be used according to a Study of the Journal of Clinical Pharmacology improve the quality of sleep.₁
Make sure you get plenty of exercise in the great outdoors
Stress is hard to relieve without active exercise. Take walks, go for a run, ride a bike or inline skates - spend that time in any case outside in the fresh air! There are thousands of ways to manage irritability, nervousness and anger.
If you want to become calmer and react more relaxed in stressful moments, you should also consume more balanced and healthy. Cut out alcohol (and cigarettes), chips and fatty meat dishes - and eat a healthy diet. Vegetable if possible.
Of course, it's especially hard to eat healthy when you're stressed. But those who master this challenge will Rewarded with less stress and more serenity. Nuts, for example, are a healthy snack for in between meals, which serves to relieve stress and is rich in nutrients such as Zinc is also crucially involved in the production of happiness hormones such as serotonin.
By specifically increasing your self-confidence and also maintaining a healthy level of Risk appetite into your everyday life, your resilience will automatically improve and make you more confident in dealing with conflicts. Also your Determination will increase.
3. identify the triggers
Find out what makes you angry and irritated! Surely there is one or the other topic that quickly brings you to a hundred and eighty. Or is it a certain behavior of your counterpart or the daily stress in the office? There are basically an infinite number of triggers for having a short fuse and exploding pretty quickly. But they are different for every person.
That's why you should in the particular situation and remember them. Afterwards, you can tackle them specifically and react much more calmly in similar moments in the future.
4. direct your thoughts to the positive
You want to become more resilient and relaxed? Then change the perspective! The situation at hand may be somewhat unpleasant, but not everything in your life is bad. Steer your thoughts in everyday life from bad to good - from grumbling and nagging to the things that make you happy. You simply cannot think negatively and expect positivity. So focus on the beautiful things.
"Even the stones placed in one's path can be made into something beautiful."Johann Wolfgang von Goethe (more under Optimism Quotes)
To facilitate this rethinking in your mind, serve for example positive affirmations, such as "In tranquility there is strength" or "I am serene, no matter what is happening around me".
Additional Tip: Look for a role model, that is, a person in your life who thinks positively. See how he/she behaves in stressful situations and learn from your observations.
5. find a balance
If you are often unrelaxed and easily irritated, it's usually because your Work or everyday stress not relieved and balanced well enough becomes. In stressful situations, your body releases stress hormones such as cortisol and adrenaline - in the long run, this can lead to sleep disorders and high blood pressure, for example.
With physical exercise, you prevent these health problems - and even pour out Happy hormones such as dopamine, serotonin and endorphin. So, for example, choose stress-reducing sports such as cycling, walking, jogging, basketball, soccer or boxing to find your inner peace. In principle, however, all other physically active hobbies also help.
Tip: The Sport plogging is a little "insider tip" from me. There you walk and pick up trash from the paths. A really stress-relieving, healthy and environmentally friendly combination!
6. complete calming exercises
If you want to become more resilient and relaxed, you can help this process along by targeting your Mindfulness and relaxation exercises accelerate. Through a Meditation you strengthen your immune system and find inner peace more quickly. Accordingly, you will react more calmly in situations such as a possible overload.
You can use breathing exercises as preparation for such moments - they take a little "pressure off the boiler". Breathe in and out slowly and deeply. This way, in stressful situations, you suggest to your body that you are safe and it has nothing bad to fear.
7. accept a situation as it is
To manage your increased irritability, nervousness or anger, there is another valuable tip: acceptance. It is important, and fortunately trainable, to be a Identify problem quickly and find solution just as quickly - by accepting a new piece of information directly as it actually is.
Instead of getting upset with meaningless sentences like "That's not possible..." or "Why does this always happen to me?" - you devote yourself more quickly to the solution of the matter that might upset you or could upset you. Also because of this mental attitude it is possible to learn to become more serene.
8. make yourself aware of what really counts
Inner restlessness and excessive demands are among the main reasons for irritability and tension. Be sure to say goodbye to the idea of having to do everything perfectly and please everyone. You will suddenly feel looser and freer.
Friends, family, joy of life and above all health: Become aware of what really counts - and how tiny and insignificant the respective supposed stress situation is in comparison. You are particularly damaging to your health if you don't have an outlet for the stress from your job and everyday life and eat it all up. In order to be able to react in a more relaxed way in the future when something stresses you, you need this valve to equalize the pressure. As I said, that can be a certain Sport, but also for example the Meditate or Painting be. The important thing is that the activity fulfills you and you enjoy it.
9. learn to let go
Changes we humans find difficult - but they are the key to happiness when things are going badly for us. Don't cling desperately to the things you are used to. Especially not if they cause you stress and make you easily irritable and perhaps even aggressive.
For example, live more minimalist! Buy and own only things you really need and free yourself from stress-producing ballast. But it is also important for this, Say no to be able to. No to yourself - and also no to others. The overview you gain will take some of the pressure off you, I promise! Serenity also comes somehow proverbially from letting go 😉.
10. be grateful
Gratitude, in fact, helps you become aware of how many things are going FOR you and how insignificantly few things are actually going AGAINST you. Appreciate and respect what you have - and be grateful for it. You should already start the new day with appropriate thoughts, the calmer you will act in the situations where now and then something "stressful" happens.
Getting and staying more relaxed made easy!
No one is absolutely immune to stress and other pressures. Everyone knows those moments when you feel like screaming or freaking out. So it's all the more admirable when you don't let yourself lose your cool and keep your composure even in such situations. As you now know, inner calm and mental resilience can be learned and trained - even with quite simple means.
I hope that the tips from this article will help you decisively. Do you have any questions, suggestions or further tips for more serenity in your private and professional life? Then I'm looking forward to your comments!
No one is completely immune to adversity.
better cope with and overcome the most difficult circumstances.
PS.: How you have your Lower stress level otherwise you can now learn in the next article. Good luck!