breathe
TRANSCRIPT
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20 WAYS TOStay Calm &
Collected
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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.
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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!
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Tip #3Remember the power of stress!
When you panic and when your heartrate increases, you’re actually at your strongest
and most alert!
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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!
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Tip #5Use power positions!
Certain positions trigger particular responses emotionally. Try the victory pose
with hands over head!
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Tip #6Breathe from the abdomen.
To combat stress and stay calm, try breathing from the abdomen first and then
the chest.
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Tip #7Use equal breathing.
That means breathing in and out through the nose with the same duration for
inhalations and exhalations.
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Tip #8Use hypothesis testing.
Face your fears and prove to yourself that the worst case scenario really isn’t that bad!
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Tip #9And graded exposure!
Gradually expose yourself to the situation you’re afraid of and over time, you’ll
become desensitized.
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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.
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Tip #11Eat carbs!
Carbohydrates stimulate the release of serotonin and this helps to make us less
stressed.
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Tip #12 Avoid going hungry.
This stimulates the release of cortisol – the stress hormone!
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Tip #13 Try biofeedback!
This involves watching your heartrate in order to become more in-tune with your
own stress response.
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Tip #14Try Headspace.
This is a great app that provides a perfect introduction to meditation!
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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!
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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!
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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.
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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’?
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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.
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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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