Even if you are in the middle of the conflict

Do you like it when people advise you to “calm down?” As for me, it makes me even more angry and upset.

I feel angry because my opponent clearly doesn’t care about my frustration, and upset because I’m aware that I look like a mad woman but I have a hard time controlling my emotions.

The most peculiar thing about societal norms and our emotions is that we must always keep a facade of calmness and politeness. Always. However, nobody considers the factors that might make it impossible. Firstly, your opponent might cross the line by being too rude (which is especially upsetting if it’s your client or a partner). Secondly, we are human beings who have emotions, and even if we bottle up our feelings, we have a limit until we reach a boiling temperature.

During my experience in customer service and later in my writing business, I faced multiple situations when I was too upset to resolve the situation effectively. So, here is the question – what can you do to quickly pull yourself together?

Here are some techniques that I have found to be effective. If you feel like trying some of them, please don’t hesitate!

1. Deep Breathing

One of my favorite and most effective ways to quickly calm down is through deep breathing exercises. When we are stressed or anxious, our breathing tends to become shallow and rapid, which can further exacerbate our feelings of unease. By taking a few moments to focus on your breath and engage in deep, slow inhales and exhales, you can signal to your body that it is safe to relax.

To practice deep breathing, find a quiet and comfortable place to sit or lie down. Close your eyes and take a deep breath in through your nose, allowing your belly to expand as you fill your lungs with air. Hold your breath for a few seconds, then slowly exhale through your mouth, releasing any tension or stress with each breath. Repeat this process for a few minutes, focusing on the sensation of your breath moving in and out of your body.

2. Progressive Muscle Relaxation

Another effective technique for quickly calming down is progressive muscle relaxation. This practice involves systematically tensing and then releasing different muscle groups in your body, helping to release physical tension and promote a sense of relaxation. By bringing awareness to your body and intentionally relaxing your muscles, you can create a sense of calm and ease in both your body and mind.

To practice progressive muscle relaxation, start by sitting or lying down in a comfortable position. Begin by tensing the muscles in your feet and toes for a few seconds, then slowly release the tension, allowing your muscles to relax completely. Move on to your calves, thighs, abdomen, chest, arms, and finally your face, tensing and releasing each muscle group in turn. Take your time with each muscle group, focusing on the sensation of tension melting away as you relax.

3. Mindfulness Meditation

Mindfulness meditation is a powerful technique for quickly calming down and cultivating a sense of inner peace and presence. By bringing your attention to the present moment and observing your thoughts and feelings without judgment, you can create a sense of spaciousness and clarity in your mind. Mindfulness meditation has been shown to reduce stress, anxiety, and depression, making it a valuable tool for managing difficult emotions.

To practice mindfulness meditation, find a quiet and comfortable place to sit or lie down. Close your eyes and bring your attention to your breath, noticing the sensation of air moving in and out of your body. As thoughts or distractions arise, gently acknowledge them and then return your focus to your breath.

You can also try focusing on different sensations in your body, such as the feeling of your feet on the ground or the sounds around you. By staying present and grounded in the moment, you can create a sense of calm and clarity that can help you navigate challenging situations with greater ease.

In conclusion, I want to emphasize that finding ways to quickly calm down is essential for managing stress and maintaining your well-being. Additionally, if you aim to build a successful career, it is crucial to establish a healthy relationship with your partners, clients, readers, etc. This requires demonstrating your ability to behave and think wisely, ultimately becoming a trustworthy individual that others enjoy working with.

By incorporating techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation into your daily routine, you can cultivate a sense of calm and balance that will help you navigate life's challenges with resilience and grace.

Take a few moments each day to practice these techniques and observe the positive impact they have on your mental and emotional state. Remember, it is important to prioritize your well-being and allow yourself breaks – you deserve it.

Sincerely yours,

          Lubov Leonova

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P.S. Thank you for reading!

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