CALM
“The more tranquil a man becomes, the greater his success, his influence, his power for good. Calmness of mind is one of the beautiful jewels of wisdom. It is the result of long and patient effort in self-control. Its presence is an indication of ripened experience, and of a more than ordinary knowledge of the laws and operations of thought.” James Allen
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Calm is the skill of successfully down-regulating strong, negative emotions at the workplace such as anger or deep frustration.
Exercise and tips to improve this skill
1. Create a mindfulness mantra.
As Eckhart Tolle says, “Realize deeply that the present moment is all you have.” Every morning I remind myself that my new life starts today, which helps me step into the now and connect more deeply with the present moment and separate myself from the worries of my mind.
2. Remind yourself you’re not your thoughts.
Whenever a negative thought occurs in your mind, simply identify it as a “thought” or “feeling” and move on. You’re not scorn or regret, and you’re not self-doubt or anger. You’re separate from your thoughts and they’re separate from you, so why dwell on them?
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3. Breathe.
Take a long breath through your nose and breathe it out through your mouth. This can help to calm you and remind you that your thoughts are a small part of the infinitely vast world around you.
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4. Smile
Smiling helps focus our attention outward to the people around us, and by reconnecting with this gratitude for others, we can connect more deeply to the present moment and remind ourselves to simply be.
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5. Go for a nature walk.
Go for a walk and fade into the environment around you, and listen for sounds you’d otherwise have missed.
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6. Keep a daily gratitude habit.
Keeping a gratitude journal helps pull us away from the stress of the day. It also forces us to appreciate life as it comes and find the good in every day.
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7. Take a bath.
Baths can help you relax by forcing you to take a step back from the bustle of the day, and they can be a great way to let your worries fall away as they fade into the heat of the water.
8. Tackle one of the most stressful things on your to-do list.
While it’s important to be mindful despite the demands of your day, don’t avoid completing a stressful task on your list if it’s giving you unneeded anxiety. If you need to finish your taxes, for example, but keep putting them off, then it might be useful to complete them to get rid of the stressful thoughts that come from procrastinating.
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9. Focus on Positive
Scolding ourselves for all we didn’t get done does not help. Instead we are far better off being grateful for all that we did do. The more we practice looking on the bright side of things, the less frightening and grim a stressful situation seems.
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10.Reach out
No one succeeds in a silo! This is especially true when the pressure is on.
Don’t be afraid to reach out to others for help when needed, and offer to assist them in return. There is comfort in not being alone in times of stress.
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Mediation
Body Scan, Sensory Grounding, Breathing and Deep meditation