How to Stop, Breath and Focus

Stresses and trauma can create confusion. Escalating emotions make it difficult to get perspective and find a path of action. That's when you need to clear your head and break free of your mindset. You don't need any tools or resources to do this. You have everything you need -- and it's available to you all the time.

Instructions

• 1

  Remove yourself from the situation, if possible. It helps to remove distractions and to separate yourself from whatever has you stressed.

• 2

  Let everything around you go for a moment. You can do this, even when you can't physically get away. Close your eyes if necessary. The key is to stop looking, listening and thinking.

• 3

  Take a slow, deep breath in through your nose and let it fill your lungs and belly. Hold it for at least five seconds before slowly exhaling through your mouth. Repeat at least three times, if possible. This type of breathing will help calm your nerves.

• 4

  Take as long as you need -- and as long as you are able. Not every situation is flexible -- but when you have the time, use it. If possible, don't return to your task or situation, before you feel calm and clear.

• 5

  Give your full attention to the situation before you. Try to focus on the needs and logic of the situation, and not to react emotionally. If your stress is coming from a conflict, calmly express your feelings in a non-threatening way. Make your feelings understood, while at the same time de-escalating the situation. When decisions are involved, stay calm and make them as confidently as possible.