12 ways to stay calm when things are scary
Submitted by
Renee
on 18 January 2025
Staying calm in scary situations is a skill that can be developed with practice and mindfulness. Some of these tips require you to plan ahead. Others will help you in the moment of stress. Here are some strategies to help you stay composed:
1. Control Your Breathing
- Take slow, deep breaths to calm your nervous system.
- Try the 4-7-8 technique: inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds.
2. Ground Yourself
- Use grounding techniques like the 5-4-3-2-1 method:
- Identify 5 things you can see.
- Identify 4 things you can feel.
- Identify 3 things you can hear.
- Identify 2 things you can smell.
- Identify 1 thing you can taste.
3. Acknowledge Your Feelings
- Accept that fear is a natural response. Label your emotions: "I am feeling scared."
- Remind yourself that fear is temporary and often an overestimation of the danger.
4. Focus on What You Can Control
- Identify aspects of the situation you can influence and focus your energy on those.
- Let go of what is beyond your control.
5. Engage in Positive Self-Talk
- Replace negative thoughts with affirming ones, such as:
- "I can handle this."
- "I’ve been through tough times before."
- "This will pass."
6. Visualize a Safe Place
- Close your eyes and picture a calming, safe environment—like a beach or a cozy room.
- Engage your senses in this visualization to make it vivid.
7. Practice Mindfulness
- Stay present in the moment. Fear often arises from worrying about the future or dwelling on the past.
- Focus on immediate tasks or sensory details.
8. Move Your Body
- Physical activity, even light movement like walking or stretching, can reduce stress and fear.
- Release tension by shaking your hands, rolling your shoulders, or doing a quick exercise.
9. Seek Support
- Talk to someone you trust about how you’re feeling.
- Sharing your fears can help you process them and feel less alone.
10. Prepare and Plan
- If possible, make a plan to address the situation causing fear.
- Having a clear course of action can reduce uncertainty and anxiety.
11. Use Distractions
- Engage in activities that occupy your mind, such as reading, listening to music, or solving puzzles.
12. Learn Relaxation Techniques
- Practice meditation, yoga, or progressive muscle relaxation regularly to improve your ability to stay calm under stress.
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