We all face a situation once in a while that is completely out of our hands. A situation that we never expected to rise. A situation that is really bad. Keeping calm in a crisis like that is hard. It feels like everything is falling apart. It is hard to think of anything that will make us calm. The ability to stay calm can come in really handy in situations like these,
People who know the benefits of staying calm in a stressful situation can deal with it easily. Before you learn something, it is important to know the benefits, your goal becomes clear and you stay motivated. I have written another article that talks about the benefits of keeping calm in a crisis. You can check it out to understand why it is so important to learn staying calm in a stressful situation. Click this text to check the article. Thank you if you read that article.
We will take a scenario of the office environment. I think the office in itself is a very stressful environment. I will make examples as we read further, and learn the skill of keeping calm in a crisis. Remember, learning to keep calm in a crisis is a skill. Some of us are not born with this ability. Take it slow and nicely, the ability is developed with practice and consistency. Revisit this article if you have to. Now let us learn this skill:
Keeping Calm in a Crisis
Take a Big Gulp of O2
When a bad situation hits, for eg projector breaks down and there is an important presentation coming up, all we can think of that time is: everything is messed up and we cannot do anything. Our mind starts to spiral down a negative path. Keeping calm in a crisis requires us to do one thing first, take deep breaths. When we are aware of our breaths, it becomes hard for our mind to wander anywhere else. Stressful situations make our bodies tense. We can practice staying calm in a stressful situation by breathing calmly.
There is a special technique to breathing when it comes to calming ourselves down, make sure that you are aware of your breathing. Feel the oxygen going in and out of your lungs. Make sure that the air that is going in is expanding your stomach. Belly breathing allows us to intake more oxygen. We do not normally focus on our breathing, it is like we are on auto-drive mode. But, once you are aware of your breath, your mind will become more focused.
This is the first thing you will have to do in staying calm in a stressful situation. The next steps will be taken after you are aware of your situation and present in the moment.
Understand the Situation
Staying calm in a stressful situation requires to stay aware and present at the moment, the next thing that you will do in keeping calm in a crisis is that you will try to understand what has happened. This skill requires some practice. We tend to make assumptions and think negative as much as we want to. No matter what the situation is, we always think in a negative pattern. This is completely natural, Human minds are wired to think of harmful patterns to stay protected. But, this ability sometimes starts affecting us.
Instead of making assumptions, try to ask what is happening. If a printer broke down and there is a lot of reports that needs to be copied. Your assistant comes to you and tell you about the problem. There are so many paths that your mind can take. One path that you will have to follow is the path of assessing the situation. Instead of thinking: “Maybe the whole system has broken down”, “The engineer did not do a proper job even though I paid so much money” etc.
Ask people, question yourself, try to communicate. In our situation, we will have to go at the site and look at the problem. If the engineer is responsible then talk to them, if there is another spare printer; we can use that one too. Understanding the real problem help us in staying calm in a stressful situation..
When we are making assumptions, we stray away from reality. The real problem stays right where it is at. The negativity makes us anxious and we get distressed, Once we understand the situation, keeping calm in a crisis becomes easier. Now we are able to face the problem head-on.
Do Not Play the Blame Game
So, the printer has broken down, there are so many people that we can blame. We can even blame ourselves too, so fun!! Stop!!!!! There is no point in blaming anyone, yourself or your luck. Keeping calm in a crisis requires us to stay in reality. If we get verbal about our blaming, we can corrode our relationships with people. Staying calm in a stressful situation means that you are not blaming anyone here and there.
Instead of going around and blaming people in our mind, we can follow the second advice. Understanding the real problem help us in identifying the real problem and the people that were involved in it. We can now confront the people and think of a solution without ruining our peace of mind.
Staying calm in a stressful situation also requires us to not blame ourselves. Blaming ourself affects our self-esteem. If we were responsible, then we need to apologize to the people and think of a solution. Keeping calm in a crisis requires us to not dwell on blaming but to think of a solution.
Use Your Senses to Feel Positive
If you tend to worry a lot and freak out in a stressful situation then this advice will be very effective for you. One way of keeping calm in a crisis is to use your smell, touch, sight or hearing. This can be used along with the breathing technique. This trick helps us in thinking positive and stay calm. Staying calm in a stressful situation becomes easy once you are on a positive thinking track.
The way this technique works is you keep something close to you that gives you positive vibes. It can be anything that has good memories attached to it. It can be a picture of your family, a song that cheers you up, a video of your puppy, a smell that takes you back somewhere happy etc. When you feel anxious and totally distressed, all you have to to is to reach out and see, smell or hear.
You can also use your imaginations, although this is a little harder because your mind will try to wander away more. Physical things are real and so you do not have to try very much when you have to feel them. Imagination takes a little more effort considering that you are in a stressful situation. Keeping calm in a crisis can be done by thinking of the place, person, video you saw on the internet etc, anything that makes you happy,
The main goal is to not fall into the negativity trap. Breathing technique and this technique can help you stay in the moment and feel positive about yourself. This will help you in staying calm in a stressful situation.
Stop the “What if?” Scenarios
This is the part where we will discuss how you can fall into the negativity trap and how you can avoid it. Keeping calm in a crisis requires us to stay present in the moment. One major way our mind can wander away is by creating What If? scenarios. Lets take an example: you told your boss that you will not be coming to the office because your mom has serious medical issues. I think this will be a very stressful situation for anyone. Staying calm in a stressful situation is important but your mind keeps wandering and you are getting anxious,
“What if my boss thinks that I was lying?”, “What if Salman will get the promotion because I am not working?”, “What if my boss fires me and there is no money left. How will I be able to provide medical care for my mother?”. You see how stressful and worrisome these questions are? And, do you want to know the surprising thing? Every What If question that we thought of is probably never going to happen. Our mind is creating scenarios that have no proof to become real in future. There is no way you are keeping calm in a crisis if you are doing this.
There is a difference between worrying about something real and being anxious about something that possibly will never happen. A stressful situation makes us harder to differentiate between real worries and scenarios that are absurd. One advice that I will give is. There can 2 kinds of questions. Questions based on “What if?” and question-based on “Incase”,
I think “What If?” questions are absurd and there is no proof of them happening in real life. They arise due to anxiety and overthinking. These type of questions should be ignored when they arise in your mind. They do not help you in keeping calm in a crisis. “Incase” statements are more reality-based and can help in problem-solving. For example: “Incase, my boss thinks negative of me, I can just talk to him when I get back.” “Incase” statements lift the burden and distress and help in thinking more effectively. “Incase” thoughts are helpful in staying calm in stressful situations. This technique leads to staying calm in a stressful situation.
If you found this article helpful, you can share it with your friends. Thank you for reading this article to the end. I hope this makes a difference in someone’s life. Keeping calm in a crisis is an ability that is necessary for good functioning. Not only it helps you but you can help others if you are calm.
Staying calm in a stressful situation means that you are helping yourself first, after that, you will be able to help others. Just as they say during airplane flight: Put your own mask first and then help someone else.
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