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How to Calm Yourself in Stressful Situations

Has something stressful or upsetting happened
to you recently? Maybe it was a fender benderHere are a few examples of personal 911s I
car accident, or telling a friend she didand  others  have  used:
something that hurt you, or being triggered
by something your spouse said, or stepping on*  I  choose  peace.
stage  to  make  a  presentation.
*  I  choose  love.
Even when you are following what lights you
up and creating more of what you truly want*  I  choose  serenity.
in life, not every moment of every day will
be filled with ease, joy, and pleasure. Each*  I  choose  joy.
of us has moments, situations, and
experiences  that  stress  and  upset  us.*  I  choose  love  over  fear.
What can you do to help yourself during those*  Everything  is  perfect.
times? How can you calm yourself until you
gain more perspective to effectively deal*  All  is  well.
with  the  situation?
* God, grant me the serenity to accept the
Use  your  personal  911!things I cannot change, the courage to
change the things I can, and the wisdom to
What  Is  a  Personal  911?know  the difference.
911 is the phone number we call in the U.S.While you're saying the words, you could also
when we have an emergency and need help fast.do a grounding technique such as pressing
We don't have to figure out what kind of helpyour feet firmly on the floor, rubbing your
is needed or which number to call; we alreadypalms together, or deep breathing. Many
know if we have any kind of emergency, dialpeople also add a homeopathic aid such as
911. The 911 dispatcher sends the police,Bach's  Rescue  Remedy.
fire department, or medical responders; the
right help is quickly on its way. 911 is anIn  Your  Life
easy  and  effective  emergency  system.
If you'd like to experiment with this the
What about when you have a more personalnext time you're stressed or upset, here are
"emergency?" You can't call the community 911some  suggestions.
system just because you're stressed, jarred,
upset, anxious, angry, or afraid and want1)  Choose  your  911  now.
some relief and help quickly. But you can
call  on  your  own  personal  911.You've probably heard people say "I can
hardly think straight!" Science has now shown
Your personal 911 is a sentence, phrase orthat, in fact, we can't think clearly under
word you say to yourself during trying times,certain conditions. When you are flooded with
something designed to ease and calm you. Yourfeelings and physiological stress responses
911 is simple and easy so you can use ityou'll have a very hard time figuring out how
anytime  and  anywhere.to  help  yourself.
You choose it in advance and use it as yourHave your emergency response prepared so it's
first, immediate response when you areready when you need it. Then, in the midst of
stressed and upset. No need to think abouta stressful situation, you won't have to
it; as soon as you realize you need personalfigure out what to do -- you just start
emergency  help,  you  just  start saying it.saying  your  911!
Your personal 911 will provide some quick2)  Choose  something that will work for you.
relief, reducing your stress and calming you.
Once you're calmer, you can then takeThere is not a universal personal 911 that
whatever additional actions are needed towill work best for everybody. Your most
help yourself and to deal with the situation.effective 911 will speak strongly to you: be
powerful and meaningful enough for you that
Would  One  of  These  Work  For  You?it will calm you, shift your attention, and
switch your perspective. It may be one of the
I just used a personal 911 myself. I wasexamples above or it may be something
meeting a friend for breakfast and I hadcompletely  different.
something to discuss that was difficult for
me. Anticipating the conversation stirred me3)  Use  it!
up; I was agitated and anxious, my mind was
racing.When you're feeling stressed or upset, use
your 911. Repeat it over and over, like a
To calm myself, I used one of my personalmantra. If you start with the little things,
911s: "I choose peace." I kept saying this tothe stuff that's mildly upsetting, you can
myself over and over and over again. I wasbuild your ability to use this in tougher
able to shift some of my attention from thesituations  as  well.
thoughts that were upsetting me to more
soothing  thoughts.Your personal 911 is a simple tool to add to
your life toolkit. You can quickly and easily
Did it make my problem disappear? No, but Icall on it when you're in situations that
was able to become much calmer than I hadchallenge you. Using your personal 911 will
been. This felt better plus it allowed me toreduce your stress, calm you, and allow you
have a more effective conversation with myto more effectively respond to the situation.
friend than I would have had if I'd been
completely  agitated.Enjoy!



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