If emotions get out of control, and it seems that just a little more - and you break out into a cry, try one of the techniques that will help you calm down and pull yourself together. To curb your own thoughts and feelings and find the strength to deal with problems and life's troubles, you need to learn techniques to calm down and switch attention.
With a delayed reaction we stabilize our thoughts and feelings
The technique is extremely simple: if some event provokes you to a strong uncontrollable reaction, you need to take a break for reflection. Let's say you just finished a special promotional project for the New Year. We went through a bunch of approvals, discussed all the details with the customer and are justly proud of the work done. And then the customer calls you to him and forgive everything to redo, because "the concept has changed."
You feel like tearing and throwing, but this reaction is unlikely to help solve the problem. Instead, say, "I need a little time to think things over and choose a winning strategy." A pause will give you the opportunity to calm down, analyze the situation, and make an informed decision.
Psychologists advise using the same tactics in relationships with loved ones. When you feel like you’re saying something too much, take a deep breath and say, “I’m too angry (annoyed, upset, tired) to talk about it yet. Let's talk it over when I'm calm."
Words of love and encouragement will calm your thoughts and feelings
Promotional video:
When resentment to the whole world takes you by the throat, seek support from your loved ones. If at the meeting the boss harshly criticized your work, and you can hardly hold back tears, dial the number of your loved one or close friend. Tell them what happened, you will get an indignant response: “Are they there, are they all crazy? Yes, they will regret ten times more that they pounced on you! - and it will immediately become easier.
If the people you love are “out of reach”, then refer to the wisdom of the World Wide Web and type in the search bar “inspirational quotes”. Read the clever thoughts of famous people: there will surely be statements that will help you evaluate the problem in a new way, and at the same time tell you how to solve it.
The therapeutic effect of music
Psychological research has long proven the therapeutic effect of music. In your phone, create several playlists for all occasions: "When everything is enough", "When sad", "When hands get discouraged." Your favorite songs will help you relax and distract yourself from unpleasant thoughts. It's even better if you can combine music therapy and physical activity. A morning run or a walk during your lunch break, in addition to inspiring music, will be the key to a good mood and strong nerves.
Meditation technique
Meditation is not as difficult as it seems to the uninitiated. The easiest way to master the technique is meditation with concentration on the breath. To start, sit in any comfortable position and close your eyes. Now try to relax your whole body and start taking slow breaths in and out. Breathe deeply - so that it seems as if the stream of air is not coming from your lungs, but from your stomach. Concentrate on your breathing. To drive unnecessary thoughts out of your head, start counting in-breaths. Gradually, you will learn to completely disconnect from what is happening, and a 10-minute meditation will help you calm down, relax and give you a sense of inner harmony.
Gymnastics qigong
Chinese wellness gymnastics helps to keep both mind and body in good shape. Exercises in the best oriental traditions have magnificent names in the spirit of "swinging the rainbow", "moving the clouds" or "admiring the moon". You can find detailed video tutorials online and quickly master all the steps.
Autogenic training
It is a self-hypnosis muscle relaxation technique. Benefits both for the mind and for the body: you get rid of emotional and physical stress. The training includes six basic exercises: "heaviness", "warmth", "pulse", "breathing", "solar plexus", "forehead".
Each exercise focuses your attention on a specific sensation in different parts of the body. For example, "heaviness" gives a feeling of heaviness in the arms and legs and at the same time lightness throughout the body, as if after a good bath. “Warmth” helps to improve blood flow and feel comfortable with pleasant warmth. Such attention to bodily sensations allows you to distract from gloomy thoughts and vain problems. On the Internet, you can easily find a more detailed description of the technique.
Daria magazine number 24
