breathe

20 WAYS TOStay Calm &

Collected

Tip #1Combat panic attacks with ‘AWARE’!

The basic idea here is to accept that you’re having a panic attack and simply allow it to happen –

rather than trying to fight it.

Tip #2Try to enjoy the challenge to tap into a flow

state!

Flow states are essentially the same as the fight or flight response, except when we are enjoying the moment rather than scared of

it!

Tip #3Remember the power of stress!

When you panic and when your heartrate increases, you’re actually at your strongest

and most alert!

Tip #4Use priming!

Priming means setting yourself into a certain mood by watching or listening to

something specific. That could mean your favorite TV show even!

Tip #5Use power positions!

Certain positions trigger particular responses emotionally. Try the victory pose

with hands over head!

Tip #6Breathe from the abdomen.

To combat stress and stay calm, try breathing from the abdomen first and then

the chest.

Tip #7Use equal breathing.

That means breathing in and out through the nose with the same duration for

inhalations and exhalations.

Tip #8Use hypothesis testing.

Face your fears and prove to yourself that the worst case scenario really isn’t that bad!

Tip #9And graded exposure!

Gradually expose yourself to the situation you’re afraid of and over time, you’ll

become desensitized.

Tip #10Remove the danger.

Make a note of specifically what you’re afraid of and then find out how to remove that danger – perhaps coming up with a

contingency plan for example.

Tip #11Eat carbs!

Carbohydrates stimulate the release of serotonin and this helps to make us less

stressed.

Tip #12 Avoid going hungry.

This stimulates the release of cortisol – the stress hormone!

Tip #13 Try biofeedback!

This involves watching your heartrate in order to become more in-tune with your

own stress response.

Tip #14Try Headspace.

This is a great app that provides a perfect introduction to meditation!

Tip #15Either way, take up meditation.

Most of the most successful high-achievers in the world do some form of meditation –

so add it to your routine!

Tip #16Try facial feedback.

Our brain triggers emotions based on the expressions we pull – if you use facial

feedback you can smile to make yourself less nervous!

Tip #17Avoid anxiolytics.

Use these as a way to treat extreme symptoms only. Meanwhile, use CBT and other therapeutic methods to address the root cause of anxiety and panic attacks.

Tip #18Use a sugar pill!

Did you know it’s possible to placebo yourself? In fact, the placebo effect works even when we know it’s a placebo! How

about taking that ‘awesome pill’?

Tip #19Have a green tea!

The l-theanine content is actually one of the best ways to reduce stress and stay calm

without altering brain chemistry.

Tip #20Sleep properly.

Sleeping properly can improve your health and your psychology in all kinds of ways.

Among other things, this will improve your mood and help you to avoid stress!

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