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  • Writer's pictureRihazudin Razik

Feeling overwhelmed at work? Here are some quick ways to calm down!

It's not always easy to seem cool and collected at work. Unplanned statements, challenging supervisors, difficult colleagues, and missteps make us feel horrible every day. If you lack inner strength, it might be difficult to be cool when these things happen in public.

Staying cool in challenging circumstances is crucial to establishing executive presence, or being trusted by others. To communicate properly and obtain results, you must control your emotions. This essay advises against hiding feelings. Learn to take a deep breath and get the clarity you need to act in the present and afterwards. As additional teams return, you can't turn off your camera to leave.

If you're feeling upset at work for no reason, try one of these methods.


"Fight-or-flight" causes irregular, rapid, short, and shallow breathing. Breathe differently. First defence.

Slowing down and taking deeper breaths can activate your vagus nerve, part of your body's "rest and digest" parasympathetic nervous system.

Try belly breathing and a lengthier exhale. Four counts in, eight counts out. Deep abdominal breathing lowers your heart rate, maintains blood pressure, and oxygenates your brain.

This exercise stimulates the parasympathetic nervous system, which activates the prefrontal cortex, a thinking and reasoning area of the brain. This helps you think and behave rationally.

Quit worrying

Distraction is an easy approach to settle down when you're irritated.

Distractions are anything that may temporarily take your attention off a powerful feeling. Focus on how your weight pushes into your seat, how each toe moves independently, or how delicately you brush your fingers together to detect fingerprint ridges. You might also seek for certain objects, like red stuff, to distract yourself.


Putting your sentiments into words might help you feel less sad and shed their grip quicker, research reveals. When you become emotional in a meeting, ask, "What two or three words explain how I feel?"

Say your blood pressure is rising because a coworker is showing off to the boss. "I'm upset, angry, and concerned" Neuroimaging studies demonstrate that verbalizing your sentiments activates your prefrontal cortex and calms your amygdala.

Naming sentiments won't help you understand and manage them. It's about avoiding regrettable stress reactions.

Script it.

These strategies will help you stop your amygdala from taking control and activate your prefrontal cortex. Sometimes you must respond quickly, particularly in team meetings, without thinking.

Prepare a few typical sentences to answer swiftly and buy yourself time.

Todd, an executive I trained, had an irritable colleague. Todd would be harsh then. He was behaving poorly.

Together, Todd and I developed and practised the following scripts:

"Cool! Can you explain your reasoning?"

"No way. Please elaborate."

"Thanks, I'll consider it before responding."

Todd utilised scripts to avoid his irritating colleague and to deflect focus from himself in meetings.

Practice two or three easy lines. Choose easy-to-remember, versatile scripts. Review them weekly so you can locate them quickly.

Feelings matter

These approaches may help calm powerful emotions, but only in the moment.

People mask their feelings and seem calm. It causes high blood pressure, unpleasant moods, less intimate connections, and a poorer sense of well-being.

When the moment is done, you may reflect on your feelings alone or with a trusted friend. This will help you determine cost and benefit. This will help you decide whether to speak to your supervisor or the offender.

You'll experience intense, uneasy sensations at work. It's a must. Learning to calm down can help you perform better, appear like a leader, and be healthier overall.

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