1. 20 WAYS TO
Stay Calm & Collected

2. Combat panic attacks with ‘AWARE’!
Tip #1
Combat panic attacks with ‘AWARE’!
The basic idea here is to accept that you’re having a panic attack and simply allow it to happen – rather than trying to fight it.

3. Try to enjoy the challenge to tap into a flow state!
Tip #2
Try to enjoy the challenge to tap into a flow state!
Flow states are essentially the same as the fight or flight response, except when we are enjoying the moment rather than scared of it!

4. Remember the power of stress!
Tip #3
Remember the power of stress!
When you panic and when your heartrate increases, you’re actually at your strongest and most alert!

5. Tip #4
Use priming!
Priming means setting yourself into a certain mood by watching or listening to something specific. That could mean your favorite TV show even!

6. Tip #5 Use power positions!
Certain positions trigger particular responses emotionally. Try the victory pose with hands over head!

7. Breathe from the abdomen.
Tip #6
Breathe from the abdomen.
To combat stress and stay calm, try breathing from the abdomen first and then the chest.

8. Tip #7 Use equal breathing.
That means breathing in and out through the nose with the same duration for inhalations and exhalations.

9. Use hypothesis testing.
Tip #8
Use hypothesis testing.
Face your fears and prove to yourself that the worst case scenario really isn’t that bad!

10. Tip #9 And graded exposure!
Gradually expose yourself to the situation you’re afraid of and over time, you’ll become desensitized.

11. Tip #10
Remove the danger.
Make a note of specifically what you’re afraid of and then find out how to remove that danger – perhaps coming up with a contingency plan for example.

12. Tip #11
Eat carbs!
Carbohydrates stimulate the release of serotonin and this helps to make us less stressed.

13. This stimulates the release of cortisol – the stress hormone!
Tip #12
Avoid going hungry.
This stimulates the release of cortisol – the stress hormone!

14. Tip #13
Try biofeedback!
This involves watching your heartrate in order to become more in-tune with your own stress response.

15. Tip #14
Try Headspace.
This is a great app that provides a perfect introduction to meditation!

16. Either way, take up meditation.
Tip #15
Either way, take up meditation.
Most of the most successful high-achievers in the world do some form of meditation – so add it to your routine!

17. Tip #16 Try facial feedback.
Our brain triggers emotions based on the expressions we pull – if you use facial feedback you can smile to make yourself less nervous!

18. Tip #17 Avoid anxiolytics.
Use these as a way to treat extreme symptoms only. Meanwhile, use CBT and other therapeutic methods to address the root cause of anxiety and panic attacks.

19. Tip #18
Use a sugar pill!
Did you know it’s possible to placebo yourself? In fact, the placebo effect works even when we know it’s a placebo! How about taking that ‘awesome pill’?

20. Tip #19
Have a green tea!
The l-theanine content is actually one of the best ways to reduce stress and stay calm without altering brain chemistry.

21. Tip #20
Sleep properly.
Sleeping properly can improve your health and your psychology in all kinds of ways. Among other things, this will improve your mood and help you to avoid stress!

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