Every day you have challenges thrown at you. More often than not, these challenges come with a certain amount of pressure. Some pressure is a good thing as it gives you that push to get things done. But other times, pressure can become uncomfortable, or even unbearable resulting in physical problems such as stress and anxiety. To help keep that kind of tension from ruling your life, read on to find some quick and easy things you can do right now, today, to help you handle daily pressure.
1. Practice ‘box breathing.’ You’ve probably already heard it a million times but taking a deep breath when feeling pressured is a great way to find your center. But did you realize that most of us are doing it all wrong? To truly come down from an anxious situation, try what’s called ‘box breathing’ which is a tactical breathing technique learned by those in law enforcement or the military. Called because boxes have four sides, this technique likewise is based on fours.
- Start with taking a deep breath in, drawing air into your lungs for 4 seconds.
- Hold the air in your lungs for 4 seconds without breathing out.
- Then breath out slowly for 4 seconds
- Then stop, holding your lungs empty of air for 4 seconds.
By repeating these steps, you will enter a place of tranquil calm. Useful in meditating, box breathing will restore your calm when you need it most.
2. Force yourself to yawn. By spending 60 seconds forcing yourself to yawn, you will not only reduce pressure, but you’ll come out more energized and alert.
3. Take a walk. Even just getting up and moving around for 5 minutes every hour is enough to have a deep and positive impact on your life. By exercising, you release endorphins that affect mood. It’s hard to feel pressure when you’re up and moving.
4. Learn to say no. A lot of pressure comes from being overextended. Carefully evaluate what you can honestly get done in a day but also realize what you want to get done. It becomes easier to say ‘no’ to those things that just don’t fit.
5. Practice gratitude. Sometimes easing the pressure is as simple as remembering to be thankful for what you do have.
You’ll never escape daily pressure completely, but by being conscious of you how to deal with it, you can reduce it significantly. It is possible to ‘stay calm and carry on.’
