Here's how you can stay clear and focused in stressful situations.

Breathing is so basic that most people discount it as an effective stress management method. But it really works. Some tips for good breathing: - In through the nose, out through the mouth - Breathe with diaphragm, not chest - Make your exhales longer than inhales (to relax). The longer the exhale compared to the inhale, the deeper the relaxation response

L'exercice de la cohérence cardiaque - une forme de respiration consciente - aide à apaiser certains effets du stress, notamment la sensation que le cœur accélère, qui est souvent associée à une confusion mentale. Il se pratique facilement : inspirer par le nez pendant 5 secondes, puis expirer par le nez ou la bouche sur la même durée, en y ajoutant l'intention de faire passer le souffle, comme un courant d'air, à travers la zone du coeur. A faire sur au moins 10 respirations, soit 3 fois dans la journée, soit dès que les affets désagréables apparaissent.

Being present means being fully awake and engaged in the moment, focusing on one thing at a time. It allows you to participate fully in life by being conscious of what's happening within and around you. This mindset empowers you to make deliberate choices and respond thoughtfully to events, rather than reacting automatically. Living in the present enhances enjoyment of life's simple pleasures and boosts effectiveness in facing challenges, as you tap into your inner resourcefulness and develop confidence in handling life's ups and downs.

para conservar la claridad mental, la capacidad de enfoque y la toma de decisiones efectivas, incluso cuando te enfrentas a desafíos, presiones o dificultades es fundamental tener un entrenamiento previo que te permite modular la respuesta al estrés. La práctica de mindfulness, por ejemplo, ha demostrado reducir la activación de la amígdala, centro del miedo y la ansiedad, y fortalecer las conexiones neuronales del córtex prefrontal. Esto se traduce en una mayor capacidad para regular las emociones, mantener la calma y tomar decisiones racionales incluso bajo presión. Puedes iniciar haciendo prácticas cortas de respiración consciente en las cuales identificas el contenido de tu mente, la tensión en el cuerpo y las aceptas y liberas

Learning how to stay present in the moment is a skill and an art that has long term benefits to improve our skills and knowledge. One will find more joy and a sense of purpose in daily life when one practices to stay present Get regular excerise. Yoga 🧘♀️ Keep a journal every morning first thing . Stand in the grass , sand or water daily . TIP : Sit over the bath for 5 minutes and turn on cold water , let it just flow, you will eventually come back to the present moment . The more you do , the quicker your mind will release Have massage . Enjoy it . Feel your cup of coffee. Close your eyes and taste it . Struggling to be present is common  and difficult when our minds are cluttered wirh thoughts , worries and plans . Practice

Mindset is very important for stress management. Reframing is a tool used in psychology, including cognitive behaviour therapy. The idea is not to ignore the bad, but rather to see the silver lining in a situation. There is almost always another side to a story, but when we are stressed, we gravitate towards the negative very quickly and ignore that other side. Training to regulate our stress response and to reframe situations is very beneficial.

In Acceptance and Commitment Therapy, we speak of psychological flexibility. This is the ability to remain present and to see clearly whether we are being dominated by negative thoughts and beliefs and to continue moving forward towards our goals despite these negative things trying to pull us down. Developing such as mindset is crucial to be effective during stressful situations.