Top 10 Calmness Strategies Under Pressure

In danger or facing extreme challenges, our mind and body switch to 'fight or flight' mode, not ideal for PowerPoint presentations or interviews. Stress hormones may temporarily help in emergencies but can lead to chronic anxiety states, mistaken for heart conditions like angina.

The best approach is to train your body to maintain a relaxed, comfortable state. Spend free evenings or weekends engaging in:

• Mental wellness activities (yoga classes, pilates, meditation...)
• Art classes (playing musical instruments like guitar, violin, piano, flute, drums, trumpet..., painting, dancing, ballet...)
• Skill workshops (public speaking, cooking, baking, cross-stitching...)
• Leisure sports (chess, badminton, basketball, table tennis...)
• If short on free time, meditate before bed. Meditation doesn't require long hours; just keeping a clear, tranquil mind and soul after a day's hustle can gradually foster serenity and calmness in your mind, warding off the risks of depression crises.

Activating the vagus nerve, which extends from the brain to the stomach, intestines, heart, and lungs, is crucial for calming the autonomic nervous system. This can be achieved by enhancing the sympathetic activities it induces, promoting a sense of safety. To stimulate the vagus nerve, consider:

• Practicing meditation or mindfulness
• Generating positive thoughts
• Engaging in physical exercise
• Increasing Omega 3 intake by eating more fish and nuts

Another effective way to stay calm is by practicing proper breathing. The key is to inhale deeply, filling your chest and stomach with air. If you lie down, you can easily feel your stomach rising by placing your hand on the abdominal area. Then exhale slowly. As you do this, focus on the sensations you perceive and simultaneously repeat silently in your head 'inhale' and 'exhale' to maintain this activity regularly.

Simply put, you are transitioning from the autonomic nervous system to much more productive activities, which is extremely helpful in combating psychological panic. Additionally, the activities introduced in section 1 above can also contribute significantly to developing the habit of maintaining proper breathing.

Your mood is great. You're going to have an amazing day. Suddenly, that person shows up. You always find yourself a bit anxious, a bit uneasy, or even a bit hot-tempered around them. People like that don't ruin your life; it only happens when you let them influence you.

You can control your positive state, but not when your life is surrounded by all those anxious, negative, and skeptical individuals. Learn to stay away from these people, especially before stressful events.

Anxiety and nervousness in crucial moments, like interviews or public speaking, often stem from fear of underperformance and uncertainty, leading to confusion and a gradual spiral into panic. Recognizing and building on your talents, skills, and experiences is key to bolstering self-esteem. Understanding your worth allows for a structured plan to grow, improve, and leverage your inner potential, ultimately overcoming fear through self-belief and resilience.

Confidence, coupled with the lessons learned from failures, transforms your external presentation. A correct self-perception leads to an accurate view of external matters. Faced with challenges, self-confidence clarifies thinking and a comprehensive view on issues, enabling the identification of the most effective solutions.

If you're a devoted fan of the heartwarming stories by Nguyen Nhat Anh, you might have come across the famous book 'Give Me a Ticket to Childhood.' In chapter 3, 'Naming the World,' the author explores a delightful curiosity of children: Why must objects be called by their actual names? Children often give them different names and use those names to refer to the objects. What seems like a fun and amusing story about the innocence of children is also an excellent suggestion for changing emotions: simply by renaming emotions.

Esther Sternberg, a researcher at the National Institute of Mental Health in the U.S., has conducted extensive studies on the interaction between the body and mind. One of her proposals is that, under pressure, you have successfully labeled the emotion as 'fear' or 'withdrawal.' When you're anxious, you often have thoughts like 'Too scared! Too worried! I'll mess up for sure!' This is how you put yourself in a state of panic and fear by labeling those emotions. Instead, rename them to alter or diminish the spread of these emotions.

Under pressure, cortisol (*) is released and acts as a lubricant for the nervous system. The issue arises when prolonged stress produces excessive cortisol, gradually damaging the nervous system. An excellent way to reduce cortisol is by regularly practicing gratitude.

Researchers at the University of California, Davis, led by Robert Emmons, found this method to be highly effective in reducing cortisol by up to 23%. This helps improve both physical and mental well-being, promoting a better mood.

(*) Cortisol: Cortisol is a type of corticosteroid hormone produced by the zona fasciculata region on the adrenal cortex (part of the adrenal gland). It is a crucial hormone considered anti-stress, as it raises blood pressure, increases blood sugar, and enhances the immune system's anti-inflammatory and anti-allergic effects.

The more you engage in an activity, the more it becomes second nature. Buttoning a shirt or applying makeup each morning doesn't induce panic, does it? That's because you've done it so often, almost daily, that you could do it with your eyes closed. Similarly, if something scares you, face it repeatedly. After the initial hurdle, it'll seem less daunting.

Step by step, ensure your body remains in its prime throughout the day. Cater to its needs: balanced diet, sufficient rest, quality sleep, regular exercise, and unwind after a stressful day at work.

Starting your day with a breakfast high in protein rather than carbohydrates can prevent blood sugar drops, which may lead to irritability and impatience, maintaining higher energy levels and performance.

“A calm mind brings inner strength and self-confidence, which are essential for good health.” – Dalai Lama

Ever set a goal so ambitious it overwhelmed you, leading to sleepless nights and the nagging question, 'Why am I doing this?' Anxiety is inevitable, especially when faced with numerous challenges. However, transforming pressure into motivation and excitement can lead to effective problem-solving.

Your body often reacts viscerally to fear or excitement before your mind catches up, with signs of stress such as sweaty palms, shortness of breath, and rapid heartbeat being common human responses in crucial moments, similar to an athlete before a major competition. Many people find they work best under the constraints of time, financial pressures, or other stressors.