How 15 minutes can calm the inner you
I know life can throw us curve balls and it is hard to bounce back. You plan to start the day with all the right intentions but then wham! You have an argument with your child or spouse in the morning while you are trying to get out the door. You didn’t sleep well and woke to a cold shower due to hot water heater being broken, you go out to your car with a flat tire and can’t get to work, or you start your day with a vendor or customer yelling at you for something you know nothing about.
UGH! Unfortunately, this is life.
Then the day just seems to unravel. Below are a few ideas that might help you take a moment to turn your day around. We experience ups and downs. If you find your day is especially difficult and you are ready to scream, take a moment and try these techniques.
1) Get Out
Get up, get out of your office surroundings. Take a 10 - 15 minute walk and gather your thoughts. It is a well-known fact that exercise helps with stress and anxiety. However, people think you have to go for a mile run or a 45-minute stair master or exercise bike. This is true if you are trying to be overall health-conscious, but if you just want to calm yourself after or during a difficult situation, a brisk 10 - 15 minute walk will do the trick. The walk helps get the endorphins going, your lung capacity will help to calm you, helps with your stamina and energy levels, allow your mind to separate from the issue at hand, and allows you to gather your thoughts.
Many times I have found myself talking to myself while walking. I have even put in my Airpods so I look like I am talking to someone on a phone call. I find talking and walking therapeutic. It allows me to work through my situation and think more clearly. Sometimes I would call a friend, husband, or gather a co-worker to go with me. Just be sure to let them know you are having a difficult day and want to vent to work through it. Sometimes people think you are calling for them to help you solve the problem. If you want that great, but many times I am not looking for others to help me solve the problem, but just vent to get my frustrations out and gather myself. However, another person's perspective is a good thing to have, so if you wish to hear their thoughts ask them for them,
I recall pulling over on a side street after taking my son to school and meditating. I also recall when I finally got to my office taking a walk before going in.
2) Get Quiet
Find a quiet space, sit in your car, or walk to the nearest park bench for 10 - 15 minutes. Meditation can give you a sense of calm, peace, and balance. You don’t have to do a long mediation where you go off to a far-away place. Simply sit quietly, calm your mind, and take deep breaths (breath in slowly, hold, and breathe out slowly). Taking long slow breaths will slow your heart, calm the nerves, and relax you. Meditation can help you stay calm throughout your day and manage difficult situations.
When you meditate, you may clear away the information overload that builds up every day and contributes to your stress.
The emotional benefits of meditation can include:
Gaining a new perspective on stressful situations
Building skills to manage your stress
Increasing self-awareness
Focusing on the present
Reducing negative emotions
Increasing imagination and creativity
Increasing patience and tolerance
There are many apps you can download to meditate or calm yourself.
3 ) Get Happy
I know this seems silly, but if you are frustrated put on a smile. Many times when I am frustrated, I put a smile on my face, so the sound coming out of my mouth is one of happiness not of frustration. I also try to look happy and after about 10 - 15 minutes I actually start feeling better myself.
