Notice: Pay attention to your physical reactions. e.g. increased heart rate, breathe speeds up, nausea, shaking etc. Recognising your reactions makes them easier to manage., Pause: be still for a moment. It gives you time and a chance to choose your response. Make your body language more open and relaxed to stop tension., Focus: on a ‘concentration point’ such as a pencil on the table, a light, or a leaf outside. Concentrating on something else changes your focus from the situation that triggered your emotions., Observe your emotions. Identify what you're feeling. Verbalising emotions makes them feel less intense., Observe your context. Identify assumptions and conclusions you’ve made about the situation and the other party’s behaviour. Recognising these will help you assess them objectively., Breathe: Take a deep breath, hold, and release it slowly. Do this a few times to quickly relieve stress. Try a 4 7 8 count for inhale hold exhale..

Staying calm

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