Calm & Composure

A list of techniques for building calm and composure in your personal and professional life.

  • A time-out break, to shake things off
  • Going for a walk
  • Talk and debrief with a family member, friend, colleague or leader
  • A switching-off technique – read, puzzles, music etc
  • Mindfulness and relaxation strategies
  • Deep Breathing Exercises
  • Meditation or visualization
  • Yoga (yes, you can use a quick version in a discreet place)
  • Re-connect to power-sources – my values, my positive memories
  • Grounding techniques (can use a combination of the above)
  • Stretching
  • Calming thoughts and attitudes – phrases for positive self-talk
  • Ask advice on how to handle a specific scenario
  • Zooming out to look at the big picture perspective
  • Use positive thoughts and attitudes – maybe a motto or quote that you like
  • Do something fun
  • Put the moment into a time line – remember all the other good and neutral situations
  • Notice if you're distracted, relax and refocus on the task at hand
  • Think of your day in manageable chunks and focus on 1-hour blocks
  • Gratitude, and a focus on what's working well
  • Detach and distance from the emotion (this can be done using a combination of this list)
  • Let go of the things you can't control
  • Prayer
  • Smile
  • Simple relaxers - music, reading, puzzles, hydration, calling a friend,
  • Positive pictures (of pets, kids, spouse, friends, holidays, cool images, mottos etc)

More information and handouts