THE CALM TECHNIQUE
How to cope more effectively when in fearful situations.
Because a lot of the symptoms of stress and fear are very similar, our minds and bodies react in the same way whenever we are in fearful or excessively stressful situations.
The Calm Technique is a self-relaxation technique that you
can use for fighting back against the symptoms of fear. It is especially
good for fighting against the after effects of stress and fear -
you will soon find that you can become much more relaxed and calm,
in no more than a minute. You can do this at any time of the day
or night.
The Calm Technique is a powerful technique which may be used in
any situation that you feel is fearful, or is about to become fearful.
You can use this technique anywhere, even in a crowded room no one
will know that you are doing it.
During the course of your day check your breathing regularly. Get
into the habit of monitoring your breathing in a variety of situations,
such as: first thing in the morning upon waking, during and after
being stuck in congested traffic, during a meal break, prior to
an important meeting - perhaps with the boss, or a client , even
after an argument with your spouse or partner. In fact, check your
breathing at any time that you think you are about to become stressed
or frightened.
You will find that, with practice, you will soon learn that you
can calm and relax yourself mentally and physically in less than
60 seconds just by following the simple steps outlined below:
- Breathe in through your nose, and out through your mouth. Become
aware of your breathing: breathe slowly and deeply.
- Take a deep breath, at the same time pushing out your stomach muscles. Hold this breath for a mental count of 3. As you slowly expel the air through your mouth, pull in your stomach muscles whilst saying to yourself the word 'Calm '.
- Repeat this twice more, again saying the word 'Calm' as you exhale.
When you've taken those three deep breaths, just allow the word 'Calm'
to drift around in your mind.
You will, with regular checking of the way you are breathing, find out how different situations affect your breathing patterns. If you find that you are predominantly taking quick, shallow breaths, get yourself into the habit of breathing more slowly and deeply. This will have the effect of reducing the risk of you hyperventilating.
During fearful or perceived fearful situations, slow, deep breathing will also have the effect of calming you, and making you more composed. It will help with relaxation, and will also reduce those feelings of tension and helplessness. It will give you a much greater sense of control over your own emotions, your own body, your own mind.
Remember, in times of fear take those three very deep breaths,
and use that word 'Calm'.
David Reeves is a Stress Management Consultant
based in Harley Street London. Find out more at http://www.mindtec.co.uk
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