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How to Calm Yourself in Stressful Situations

Has something stressful or upsetting I was able to become much calmer than I
happened to you recently? Maybe it was a had been. This felt better plus it
fender bender car accident, or telling a allowed me to have a more effective
friend she did something that hurt you, conversation with my friend than I would
or being triggered by something your have had if I'd been completely agitated.
spouse said, or stepping on stage to make Here are a few examples of personal 911s
a presentation. I and others have used:
Even when you are following what lights * I choose peace.
you up and creating more of what you * I choose love.
truly want in life, not every moment of * I choose serenity.
every day will be filled with ease, joy, * I choose joy.
and pleasure. Each of us has moments, * I choose love over fear.
situations, and experiences that stress * Everything is perfect.
and upset us. * All is well.
What can you do to help yourself during * God, grant me the serenity to accept
those times? How can you calm yourself the things I cannot change, the courage
until you gain more perspective to to change the things I can, and the
effectively deal with the situation? wisdom to know the difference.
Use your personal 911! While you're saying the words, you could
What Is a Personal 911? also do a grounding technique such as
911 is the phone number we call in the pressing your feet firmly on the floor,
U.S. when we have an emergency and need rubbing your palms together, or deep
help fast. We don't have to figure out breathing. Many people also add a
what kind of help is needed or which homeopathic aid such as Bach's Rescue
number to call; we already know if we Remedy.
have any kind of emergency, dial 911. The In Your Life
911 dispatcher sends the police, fire If you'd like to experiment with this the
department, or medical responders; the next time you're stressed or upset, here
right help is quickly on its way. 911 is are some suggestions.
an easy and effective emergency system. 1) Choose your 911 now.
What about when you have a more personal You've probably heard people say "I can
"emergency?" You can't call the community hardly think straight!" Science has now
911 system just because you're stressed, shown that, in fact, we can't think
jarred, upset, anxious, angry, or afraid clearly under certain conditions. When
and want some relief and help quickly. you are flooded with feelings and
But you can call on your own personal physiological stress responses you'll
911. have a very hard time figuring out how to
Your personal 911 is a sentence, phrase help yourself.
or word you say to yourself during trying Have your emergency response prepared so
times, something designed to ease and it's ready when you need it. Then, in the
calm you. Your 911 is simple and easy so midst of a stressful situation, you won't
you can use it anytime and anywhere. have to figure out what to do -- you just
You choose it in advance and use it as start saying your 911!
your first, immediate response when you 2) Choose something that will work for
are stressed and upset. No need to think you.
about it; as soon as you realize you need There is not a universal personal 911
personal emergency help, you just start that will work best for everybody. Your
saying it. most effective 911 will speak strongly to
Your personal 911 will provide some quick you: be powerful and meaningful enough
relief, reducing your stress and calming for you that it will calm you, shift your
you. Once you're calmer, you can then attention, and switch your perspective.
take whatever additional actions are It may be one of the examples above or it
needed to help yourself and to deal with may be something completely different.
the situation. 3) Use it!
Would One of These Work For You? When you're feeling stressed or upset,
I just used a personal 911 myself. I was use your 911. Repeat it over and over,
meeting a friend for breakfast and I had like a mantra. If you start with the
something to discuss that was difficult little things, the stuff that's mildly
for me. Anticipating the conversation upsetting, you can build your ability to
stirred me up; I was agitated and use this in tougher situations as well.
anxious, my mind was racing. Your personal 911 is a simple tool to add
To calm myself, I used one of my personal to your life toolkit. You can quickly and
911s: "I choose peace." I kept saying easily call on it when you're in
this to myself over and over and over situations that challenge you. Using your
again. I was able to shift some of my personal 911 will reduce your stress,
attention from the thoughts that were calm you, and allow you to more
upsetting me to more soothing thoughts. effectively respond to the situation.
Did it make my problem disappear? No, but Enjoy!




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