Feeling overwhelmed? Learning to self-calm is essential to manage your emotions and avoid impulsive decisions. Here are six steps to help you regain control:
**Step 1: Deep Breathing**
Take slow, deep breaths, focusing on the sensation of air entering and leaving your body. Try box breathing or diaphragmatic breathing, which can calm your nervous system.
**Step 2: Label Your Emotions**
Identify what you’re feeling – anger, anxiety, or disappointment. Naming your emotion helps engage your rational brain, reducing impulsive reactions.
**Step 3: Reset with Cold Water**
Splash some cold water on your face to stimulate the trigeminal nerve and prompt a calming response. This can provide immediate relief from intense anxiety.
**Step 4: Take a Walk**
Engage in physical activity for at least 10 minutes, which releases the neurotransmitter GABA and promotes relaxation.
**Step 5: Reflect on Triggers**
Think about what triggered your emotions. Identifying patterns can help you make better decisions and avoid similar situations.
**Step 6: Reframe Your Perspective**
Look for alternative ways to interpret the situation. Ask yourself if there’s another way to view events, and try to let go of assumptions about others’ behavior.
By following these steps, you’ll be able to manage your emotions, reduce stress, and make more informed decisions.
Source: https://www.psychologytoday.com/us/blog/in-it-together/202602/what-to-do-when-your-feelings-are-too-big