I am currently experiencing intense stress

Tips for keeping the stress response optimal and calming down

When experiencing acute stress, such as before an important presentation or giving unpleasant news, it is important to first recognize that this is an instinctive reaction of the body to a challenging situation. Basically, it is an arousal that helps us cope with the situation. However, it is not effective to let stress exceed manageable limits. The following tips can help you keep your stress response at an optimal level and calm down.

1. Distract from the situation
Find 5 things around you that you can see. Then 4 things you can touch, 3 things you can hear, 2 things you can smell, and finally 1 thing you can taste or feel in your mouth.

2. Breathe deeply and slowly
Inhale deeply through your nose and exhale through your mouth. It is important that the exhalation lasts about twice as long as the inhalation. Fully focus on observing your breath. It's okay that your attention can escape somewhere, try to gently return it back to your breath. Don't hold your breath; breathe into your abdomen, and you'll feel your diaphragm relax, then into your chest. Exhale back through your chest, diaphragm, and abdomen. You can imagine that as you inhale, light is entering you, and as you exhale, it is leaving you.

3. Pay attention to your body's needs
Have a drink of water, as dehydration can amplify the stress response (for example, causing headaches, etc.).

4. Take a walk
Current studies show that spending 120 minutes in nature significantly improves our wellbeing and reduces stress. This is because we react to pleasant external sensations such as the smell of flowers or rustling leaves, which help us enter a state of calm – our heart rate decreases, and the release of stress hormones (adrenaline and cortisol) stops.

5. Play some music, sing, shout, and laugh
Laughter releases endorphins, which induce feelings of relaxation and suppress the production of cortisol, thereby enhancing anti-stress effects. If you are a fan of cinema or theater, choose a comedy when you're stressed. Laughter relieves stress and negative emotions. Laughter also promotes the production of dopamine, which supports positive emotions and a sense of security.

6. Focus your attention on what you can control

And take the first step. You will see that you will feel better.

7. Smile at someone, say something nice to them

Others will usually return the invested positive energy to you and this will give you the strength to deal with a difficult situation.

8. Maintain or create rituals for stressful situations

Maintain your rituals that help you overcome challenging life situations when dealing with major stressors or a significant number of changes. For example, put your hands under warm water for a while and let them warm up. Take a shower if you can, and then think about the situation again, take a walk, look at a nice photo, smile at someone.

9. Remember what you have done in the past

Reflect on what you have successfully achieved in the past and how you managed it. For example, realize that this is not the first time you are facing a similar situation and that you have already handled it before. Remember that you have overcome even more difficult situations and think about what helped you achieve that.

10. Remember that you can handle it

Think about the benefits of resolving the situation. Imagine what it will be like once it is resolved. This will reinforce your awareness that you really want to go for it and you can do it.

11. Try to limit your thoughts about possible catastrophic scenarios

Realize that catastrophic scenarios are produced by our brain as a instinctive response to stress and do not indicate how the situation will actually turn out.

12. Activate 'crisis mode' and create a plan

We need to think about how we will proceed in the next minutes, hours, and days. Ideally, create a plan with individual steps. During acute stress, it is beneficial to focus on one task at a time and completely eliminate multitasking.

13. Activate your social support network

Do not face the situation alone; reach out to others for support and assistance. Many of your close friends and more distant acquaintances are willing to help you if they receive a clear and realistic request. Ask for what you need most in this situation.

14. Try to relax

Give yourself a break. Use yout waiting time or a break for a short relaxation.

A brief relaxation technique

The ideal exercise for short waits, breaks, gaps in your schedule, and similar time-limited situations. The process takes about two minutes (it can be done for longer if you have more time).

1. Stop all your thoughts – stop thinking about your surroundings and focus only on your breath. Take a deep breath filling your lungs completely and exhale slowly. Concentrate on how you inhale the air and how it subsequently leaves you.

2. Notice if any part of your body is in pain or causing discomfort (head, hands, jaw).

3. Warm up your hands by rubbing them together.

4. Rotate your head in a circle several times.

5. Recall a pleasant image, memory, or feeling for a few seconds.

6. Take another deep breath, exhale slowly and return to your activity.

Useful contacts

Feeling panicked? Anxious? Depressed?
Call:

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Mental Health Crisis Helpline

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