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An adaptive way to cope with intense anxiety and stressful situations can be to utilize self-soothing techniques.
Most of these involve trying to bring yourself back to the moment and slowing down so you can think more logically about how to confront what you're struggling with,
Designed to calm the limbic system and reduce emotional distress
Temperature
putting hands under cool water, hold an ice cube, take a cold shower
Intense Exercise
running in place, jumping jacks, going on a bike ride
Paced Breathing
2-3-5 breaths, square breaths,
Paired Muscle Relaxation
tense and relax parts of your body starting with your toes up to your neck
STOP is a way to help you avoid making impulsive decisions in a moment of distress
S - Slow down
T - Take a step back
O - Observe the situation
P - Proceed mindfully
This is one way to get your mind to slow down and get out of "fight flight or freeze" mode.
"It is what it is"
One of the hardest methods
Some stuff is out of our control
Embracing this fact can help deal with stress, anxiety and panic from a situation being out of control
Distraction can be really useful as an easy and flexible way to deal with distress in the short term.
- Doesn't usually deal with the source of the distress
- Can be quicker and easier in moments of extreme distress
- Examples - cooking, fidget toys, TV, video games, funny cat videos, etc
I - Imagery - Imagine a calmer, safer environment
M - Meaning - Find purpose or meaning in daily activities
P - Prayer - Asking for strength from a higher power
R - Relaxation - Relax with a warm bath or deep breaths
O - One thing at a time - Tackle the problem one piece at a time
V - Vacation - Take a vacation from your thoughts
E - Encouragement - Use positive affirmations or reframing