How to Keep Calm Under Pressure

And now it's time for another Wellness 101...How to Not Crack Under the Pressure...presented by St. Luke's University Health Network.

Life can be pretty stressful sometimes. So much to do and so little time. Have you ever felt so overwhelmed that you feel like you just might crack under the pressure? No one can control what life throws at you next. However, we can learn to deal with these intense situations and manage our stress level more efficiently and effectively with these simple steps!

STEP ONE: Breathe like a Navy SEAL
There is not a more stressful job in the world than that of a Special Forces operator like the Navy SEALS. So, what better way to learn how to manage your stress than from the pros! Try their tried-and-true method of box-breathing. Here’s how it works! You can significantly lower your stress level in just five minutes and it can literally be done anywhere!

Inhale deeply for 4 seconds
Hold that air in your lungs for another 4 seconds
Exhale for 4 seconds emptying all the air in your lungs
Hold your lungs empty for an additional 4 seconds

Repeat this process for 5 minutes or as long as necessary to feel focused and relaxed.

STEP TWO: Visualize Yourself Calm
Now that you’ve got your breathing under control…it’s time to close your eyes and literally picture yourself calm. Imagine you are at your favorite most relaxing place. Try to utilize all of your senses…what does it look like, sound like and smell like. Feel your body getting more relaxed with every second you are there. By creating a mental picture of what “calm” looks like, you will be able to refer back to that image and relax much quicker the next time you are under pressure!

STEP THREE: Gratitude Attitude
When the pressure is mounting, and you feel like you’re going to explode…one of the simplest things you can do is remain in an attitude of gratitude. To do this, quickly jot down 5 things you are truly thankful for. Staying grateful for the things you have, helps put things into perspective and shifts your focus from the negative to the positive. As a matter of fact, studies have shown that people who keep a daily gratitude journal have significantly lower levels of cortisol…the hormone responsible for increased stress.

Folks…stress is a normal part of everyday life. Constant pressure can put our bodies in “fight or flight” mode…which is great to help you attack or avoid danger…but not the best when it comes to giving a presentation at work. If you feel yourself consistently anxious…your fight or flight mode could be stuck on overdrive. Remember to breathe, visualize being calm and be grateful for what you have, and you should be ready to tackle anything that life puts in front of you! Don’t forget to smash that like button and subscribe to our YouTube channel for more Wellness 101!

*DISCLAIMER – This video does not provide medical advice! The information, including but not limited to, text, graphics, images and other material contained in this video are for informational purposes only. No material in this video is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you saw in this video.