How to Lower Your Blood Pressure and Stay Calm and at Ease
Part of keeping calm is working on creating practices that support self-care. This may mean engaging in a meditation practice that supports taking time to breathe and train so that when you need to feel regulated, you have the skills necessary to do so. Several resources are available to help you with your meditation practice online and at the local library. What I like about meditation is that it gives you a bigger bandwidth to deal with life stress, which in turn brings on more feelings of calm and ease. What is most important to consider is how often you practice the meditation. The recommendation is to do it daily for at least 15 mins.
Lastly, assessing your thinking could also be imperative to living a calmer life. This may mean lowering your standards and adjusting your expectations of people. It may require time and constant introspection, but it could serve as a valuable suggestion if done correctly.
Relaxation/Meditation for Anxiety and Worry
Meditation is a mandatory part of my program. Everyone is expected to practice, and it helps with managing many mental health symptoms. I recommend that people interested in meditation attempt guided meditation. Many apps are also available that can provide a structured meditation program to help you get started. For those looking to start a meditation program, I recommend that they try deep diaphragmatic breathing. There are many videos online to help you learn how to do diaphragmatic breathing. You could also choose to breathe at a ratio of a 4-second inhale and a 6-second exhale. Of course, try to do what's comfortable for you. If this is not comfortable, try to find something that works. I often try to think of a beach scene when I breathe to help create an anchor for my mind to focus on. My work as a psychologist has led me to better understand the importance of meditation.If you want to learn more, feel free to contact me and I would be happy to help. Here is what I help my patients with.
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- Understand the basics of starting a meditation/relaxation program
- Become familiar with understanding how relaxation and meditation can help with anxiety and worry
- Learn strategies to help manage anxiety and worry
- Learn a variety of different types of relaxation exercises
- Develop strategies to help control unwanted thoughts
- Improve concentration and focus
- Learn cognitive behavioural therapy strategies to challenge unwanted thoughts
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What It's Like to Work at a Suicide Line
As a psychologist, I have consulted with many clinicians and support workers on how best to work with individuals who experience difficulties with suicide. The intent was to be the best at my job and obtain the skills necessary to help those in need, particularly during a crisis.
When engaging with people who are calling a suicide line, it's essential to consider what you say and how you say it. The stakes are pretty high, and what is being attempted is a declaration of a crisis. My training as a psychologist has helped me obtain the skills necessary to step back, assess, and deliver a message that can be impactful yet considerate. Keeping myself calm and delivered is particularly important in this situation.
There are times when you have to leave your own emotions at the door and work with what's in front of you. At times, this means hearing really difficult conversations about the individual's plan and intent of suicide and working with the client despite the crisis situation evolving. At times, I have felt scared of saying the wrong things, which can bring on more insecurity. Remaining confident in these situations can be hard, but trusting my training during these times is important.
Seeking supervision and support during these calls is also very important. Luckily, having a support staff to help navigate difficult conversations with clients can mean the world, especially if when triggered. Having a support system that is there when you need it can be quite impactful for each party involved in the conversation.
When engaging with people who are calling a suicide line, it's essential to consider what you say and how you say it. The stakes are pretty high, and what is being attempted is a declaration of a crisis. My training as a psychologist has helped me obtain the skills necessary to step back, assess, and deliver a message that can be impactful yet considerate. Keeping myself calm and delivered is particularly important in this situation.
There are times when you have to leave your own emotions at the door and work with what's in front of you. At times, this means hearing really difficult conversations about the individual's plan and intent of suicide and working with the client despite the crisis situation evolving. At times, I have felt scared of saying the wrong things, which can bring on more insecurity. Remaining confident in these situations can be hard, but trusting my training during these times is important.
Seeking supervision and support during these calls is also very important. Luckily, having a support staff to help navigate difficult conversations with clients can mean the world, especially if when triggered. Having a support system that is there when you need it can be quite impactful for each party involved in the conversation.
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