Calming Techniques To Empower You When Feeling Overwhelmed
Sadly, feeling stressed and overwhelmed have become normal in the chaotic world of today. Thus, calming techniques are a necessity for managing a well-adjusted life.
As it happens, many of us have careers that cause no small amount of angst. We worry about productivity, deadlines, difficult bosses and co-workers. Then, at the end of the day, it comes home with us, filling our thoughts while we try to sleep at night!
Then, we go back and do it all again the next day.
Sound familiar?
Meanwhile, our spouses and children also need our attention. Friends are calling with invitations, and elderly parents are ever-present with needs of their own.
Whew!
Therefore, in this post, we will look at coping strategies, calming techniques, and finally, how to put it all together.
My Overwhelming Dilemma
For the purpose of better understanding, I want to share a recent, personal experience.
Last week was particularly difficult for me.
Many of you know I work in a full-time career aside from blogging.
So, when our team was called into a meeting and were informed we were to complete an enormous, new project, without extra help, we were flabbergasted. We had only three months to complete the project. This was on top of an already complete caseload!
Needless to say, the team was stunned. And the fact that calming techniques were needed is an understatement.
I, myself, was filled with anxiety and stress at this news. Thus, my emotions were all over the place!
It was difficult to even catch my breath! Of course, the team got together and discussed things amongst themselves. The pressure everyone felt was undeniable.
Can you recall a time when you were in a similar position? How did you feel? Did you handle it well?
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When Calming Techniques Are Needed
When someone feels anxious and overwhelmed, panic often sets in. A panic attack often mimics symptoms of a heart attack, sending thousands of sufferers to ERs every year. Both issues cause difficulty breathing, nausea, chest tightness, or chest pain.
(However, a heart attack may involve sharp back pains and/or arm tingling.)
A panic attack is a legitimate event. And it’s frightening to anyone who experiences it. Some with health issues require medical treatment. And some find relief by effectively using calming techniques.
If you do experience these symptoms and feel it could be a heart attack, please go to the ER! As a heart attack is a life-threatening event, it’s much better to be safe than sorry!
In the above case, I did not experience a panic attack. But, I’ve had them before and know it’s a common event for others, too.
My plan of action involved writing a letter to my boss offering some alternatives. While it was hard not letting emotion get the better of me, I explained the feelings of the team and what we felt was a reasonable way to deal with the situation.
To my surprise, the boss called to discuss the situation. As a result, we found some things had been miscommunicated to the team. Thus, with open, honest communication, and without allowing emotion to get in the way, everything was satisfactorily resolved.
The result being that I’m grateful to have a reasonable and understanding boss.
But, not everyone is so lucky, and calming measures are needed in times of stress.
To help you better understand your responses to stressful situations, let’s briefly talk about different strategies people use for coping.
Coping Strategies
According to sciencedirect.com, there are five coping techniques for dealing with adversity. They include problem-focused coping, emotion-focused coping, social support, religious coping, and meaning-making.
Understanding one’s coping technique allows a person to more efficiently respond to a stressor. If one recognizes an initial response is unhealthy, the individual can then determine a more effective means of action. So, let’s talk about each strategy in a little more detail.
Problem-Focused Coping
Problem-focused coping is directed at problem-solving or taking action to change or adapt to the issue. This involves taking constructive action for tackling problems. It is also one of the most effective coping strategies.
Individuals using problem-focused coping strategies typically have a strong sense of self, feel in control, possess positive self-confidence, and adopt a proactive, optimistic, and self-guided approach to managing stressors.
Therefore, calming strategies involve action-based solutions for combatting stressors. Such as forming and carrying out a plan to attack the problem. Other strategies include solution-based discussions with individuals and finding healthy, alternative ways of dealing with negative issues.
Emotion-Focused Coping
Emotion-focused coping is based on managing emotional distress caused by the crisis. This includes wishful thinking, self-blame, emotional and physical distancing, and positive examination. People use emotional coping when they feel the situation will not change and must be endured.
Individuals who typically rely on emotion-focused coping strategies sometimes use drugs or alcohol. This coping method is less healthy than problem-focused coping, often preventing those in need from seeking healthier support systems.
However, if one positively examines how personal behavior is further compounding the problem, then makes positive changes to adjust, this technique can be quite effective.
On the other hand, it’s all too easy to get bogged down in the abyss of anxiety and depression. But, this only makes stressors zoom larger. Therefore, it’s best to redirect one’s thinking and self-isolating behaviors into more positive coping measures.
If this proves difficult, turning to social support, counseling, or forming a positive plan of action is always more effective.
Social Support
Those seeking social support look to others for emotional assistance or advice in relieving stress. It’s important to note that confiding in others after traumatic events yield better outcomes. But, if the confidante responds negatively, this often increases the sufferer’s emotional distress.
Therefore, choose your confidante wisely. Or seek counseling when needed. Having a trusted mentor, teacher, or wise friend is helpful. And be sure your confidante doesn’t have a gossiping habit!
Religious-Coping
Religious coping contains elements of all three previously mentioned strategies. This coping strategy seeks to conserve or transform meaning in the face of adversity. While religious coping is normally associated with positive outcomes, belief in a punishing God, or feeling unfairly treated, usually leads to poor outcomes.
Studies show we tend to see the higher power in the same vein we view the father who raised us. Therefore, belief in a loving higher power who leads us from darkness into light increases the effectiveness of this coping strategy.
But, believing in a supreme power who is uncaring or wishes us harm, makes us feel powerless and angry.
Meaning-Making
This coping strategy involves an attempt to see the positive or meaningful aspects of a stressful situation. Asking, “Why me?” is associated with poorer outcomes. But, understanding how a problem fits into one’s life, then successfully dealing with it, allows for personal development and growth.
This doesn’t mean one escapes pain. Instead, one grows stronger because of it.
An example of meaning-making coping would be an employee who was recently laid off from work. He views this as the kick in the pants he needs to seek his dream job. Then he forms a successful online business.
Now that we’ve reviewed the different coping strategies, you’ve likely seen yourself in one or two. This will help you seek healthy coping measures in the future. And avoid unhealthy ones!
Calming Techniques For Coping With Stress
Now, let’s look at several ways to implement self-calming measures. In the heat of the moment, these techniques decrease initial anxiety so that you can think more clearly.
- Use breathing techniques to calm yourself. Breathing mindfully provides instant calm for minds and bodies.
- Breathe in quietly through your nose for four seconds. Eyes and mouth are closed.
- Hold the breath for seven seconds. Suck in your belly as far as possible.
- Exhale forcefully through your mouth with a “whooshing” sound for eight seconds
- Repeat several times.
- Close your eyes and slowly count to 10. This calming technique removes your mind from the stressor and lifts your mood.
- Phone a friend for moral support. Touching base with someone you love provides a calming influence. Also, laughing releases endorphins which improve mood.
- Snuggle with your pet. Just 10 minutes of quiet time spent petting your furball reduces stress hormones and promotes calm.
- Listen to calming music. Play relaxing music and lie back to enjoy the soothing rhythm. However, singing and dancing along also releases endorphins.
- Exercise Practice yoga, head to the gym, or grab your dog for a walk. Try riding a bicycle or Zumba! This releases more endorphins!
- Spend time in nature-go for a hike, spend time on a farm, or with animals. Also, birdwatching and fishing are relaxing too.
- Think of somewhere else. Imagine yourself somewhere far away. Try the beach or the mountains. Maybe drinking wine while in Tuscany.
- Meditation is a great activity for feeling at ease.
- Journaling relaxes the mind and puts things in perspective.
- Do something completely different. Start a new hobby, take an impromptu trip, or go out with the girls.
- Pamper yourself. Get a massage, manicure, pedicure, or facial. Or take a nap.
- Eat a healthy diet. Avoid caffeine and drinking too much alcohol.
- Get plenty of sleep. A tired brain isn’t able to cope with stress.
- When additional help is needed, see a counselor. A mental health professional helps you see your options for dealing with difficult situations. The professional guides you through the process of finding the best solution.
- Smell lavender. Lighting a lavender candle or a long soak in a lavender bubble bath promotes relief from stressors. Aromatherapy, especially the scent of lavender, is effective for easing a worried mind. Other calming scents include chamomile, rose, and citrus.
Wrap Up For Calming Techniques
It goes without saying the first thing to do when faced with a stressful situation is to evaluate how we feel about it. Acknowledge our feelings and admit how the situation affects us.
Second, it’s time to implement calming strategies that ease our initial anxiety so we can think rationally.
And third, once we have somewhat calmed ourselves, it’s time to evaluate a plan of action for dealing with the stress. So, stay tuned next week and we will discuss coping strategies in more detail.
In addition, it is important to note that calming techniques discussed in this post are for those who prefer to deal with stressful situations without the assistance of medications.
However, in some cases, additional assistance is sometimes needed. And this post is in no way intended to replace professional help when a problem requires the expertise of a licensed healthcare professional
Surprisingly, stressors can be good when they help us develop and grow. Think about what you have learned from a difficult situation in your past!
You can and will get through every tough situation! We all have the ability. The strength needed for perseverance is inside you!
But, it’s up to you to find it!
Until next time!
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References
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Thank you so much for sharing this amazing article.
The tips you’ve mentioned are really helpful I have tried some of them.
These tips can make all the difference! We often feel we have no means of handling stress, but we always have choices.
Great advice for coping techniques! I look forward to more articles!
I love hearing that, Julie! Glad you found Calming Techniques helpful.
these are some great tips to managing stress and anxiety
Thank you, Jimmy! I appreciate that.
This is a great, complete list of coping techniques to try during stressful times. I’m going to add some of these into my own life! Thanks so much ☺️
I’m so glad you liked the article! Be sure to let me know how it goes for you!
Managing stress is like gardening. You need to nurture and cultivate it carefully along with patience and tenderness in order for it to grow into something positive.
That’s right, Julie! It does take time for coping skills to unfurl and develop.
Thank you for sharing this!! Saving this as it will be so helpful when feeling stressed!
Unfortunately, we know there’s always going to some stressful days! But, now you’ll be armed and ready to deal with it!
Thanks for this helpful article! It’s so easy to get stressed but you‘ve shown that it can also be easy to de-stress.
I wish it was always easy, but it can be tough at times. I’m hoping the article will help many readers!
I’ve been struggling with stress recently, so much so I had a panic attack last weekend so this blog post is super helpful for me! Panic attacks are not fun and can be so terrifying.
Panic attacks are awful! I’m so sorry you have to deal with them! But, there are some good tips in this article that can help you deal with panic attacks and stress. Let me know how it goes, Noelle!
Excellent post! I need this very much. Would take notes and follow these calming techniques.
I appreciate that, Rosie. Thanks for reading.
This is a great list of calming techniques. I am trying to teach my children about healthy coping, so this was a very helpful post. Thanks for sharing.
That’s wonderful! You’re a great mom to teach your children these much needed skills. And you’ve given me a great idea for a freebie! Thank you!
These are some good ideas. I find meditation works the best for me.
Thank you, Laura. Meditation works for me as well. Doing creative activities lifts my mood, too.