Stay calm and (fill in the rest of the sentence here).

Have you noticed all the signs and t-shirts and Facebook posts that tell you to stay calm and then do something? They’re everywhere.

Obviously then, staying calm is important to a lot of people, for a lot of different reasons.

How about you? Do you need to remain restful in a situation that justifies hysterical panic? If so, you’re not alone. We all find ourselves in stressful situations where panic seems to be the best option.

So how do you overcome the terror and remain calm in almost any predicament? Here are ten suggestions.

1. Stay focused. When you focus on the solution, you don’t have as much time or energy to devote to the problem. Keep your eye on the outcome you want and then deal with whatever obstacles stand in your way.

2. Stay positive. Dwell on the good things and try not to think too much about the bad. You can even think about unrelated good things, if your challenge seems too overwhelming. When you channel your mind to positive reflections, you effectively re-wire your brain to think positive thoughts.

3. Avoid negative self-talk. Nothing will bring you down quicker than telling yourself you’re a failure. Write down your negative thoughts right away. Hopefully, you’ll recognize that they’re deceptive feelings. They don’t describe you at all. But if you still think they do, show your notes to a friend. Ask them if your words truly describe who you are.

4. Don’t ask “what if?” Forget about all those pie-in-the-sky imaginings and focus on “what is”. Considering options to solve problems is excellent, but what-ifs and if-onlys will take your mind off of your task at hand.

5. Be grateful. Despite all the pressure you are feeling right now, force yourself to take a moment and reflect on some of the good things in your life. Remind yourself that the good far outweighs the bad, and that one day everything is going to be okay.

6. Take time to recharge. Learn an important lesson from your cell phone. When it needs recharging, you shouldn’t use it. When you recharge yourself, and it should be a regular occurrence, you need to get away from technology, your business environment, or the pressures you’re facing right now.

7. Be wary of stimulants. Anything that energizes you is not going to calm you. Avoid caffeine, cigarettes, alcohol or anything else that will increase your adrenaline. Keep calm and relax.

8. Get plenty of sleep. There’s nothing like a good night’s sleep to recharge your brain and delete some unwanted cranial garbage. Sleep will increase your self-control, attention span and memory. It’s probably the best way to get you on the right track as you face your opportunities and challenges.

9. Breathe deeply. Not all the time, but it’s a good idea when you’re feeling stressed out. Deep breathing will deliver more oxygen to your heart, it will relax you, ease some physical pain and increase your mental clarity.

10. Talk to friends. When you’re really feeling stressed, an intimate conversation with a good friend will do wonders. Even if you need to vent, they will listen and not judge. They will support you and, most importantly, they will love you no matter what.

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