The only person you can fully control is yourself. While you cannot completely shield or insulate yourself from the upsetting actions of others, you can nurture yourself and build a buffer against daily frustrations and situations.  For example, you can't control irresponsible drivers, annoying peers, or conflicts in relationships. But you can control how you respond to the irritations. Try taking time to pamper yourself by giving yourself time to read a great book, taking a calming bath, or giving yourself time to go on a long walk in your neighborhood. RAIN is an acronym that can help you practice mindfulness in your daily life. Many research studies have shown that mindfulness practice can help relieve stress.   Recognize the experience. Acknowledge what is happening at the present moment. Notice how you feel, what your body is experiencing, and what you're thinking.  Allow yourself to feel these things. When you encounter thoughts and feelings brought up by an experience, allow yourself to feel them. Too often, we try to repress our emotions, which can end up making us more stressed and upset. Acknowledge that your emotions exist, and that they are neither "right" nor "wrong" -- they simply are.  Investigate the situation with kindness. Show yourself the same compassion you would show to a friend. For example, if you are feeling stressed out, you might feel that you are stupid or worthless. Investigate these thoughts. Would you say these things to a friend? Try showing yourself kindness instead by telling yourself something compassionate like "I am worthy."  Natural loving awareness will arise when you practice the first three steps. This will allow you to detach from those generalizations like "I'm a loser" or "I'm stupid." You will realize that while those feelings may show up, they most likely appear because of a fear or insecurity. Studies have shown that meditation can literally rewire how your brain responds to stressors. This is especially true for mindfulness meditation, which has been widely studied.  You don't have to meditate for hours to see a benefit. Even taking 15 minutes a day to meditate can help you become calmer. For example, some people find it helpful to meditate as soon as they wake up in the morning. This way, you are already calm and sleepy. Just hit the snooze on your alarm, sit up, and focus on your breathing. Daily meditation can help lower your stress response, make it easier to let go of smaller frustrations, and create a calmer mindset when dealing with conflicts of any kind. . Yoga has been clinically shown to help relieve stress, anxiety, and depression. Most forms of yoga incorporate meditation, breathwork, and gentle movement, making it a great technique to help you calm down and quell those stress responses. Since there are many forms of yoga, find a class that suits your abilities and is taught by someone you're comfortable with. You should do yoga in a calm environment that relaxes you. Relax your mind by connecting yourself to your emotions and body.  Remember that yoga is not about getting into peak physical fitness, nor is it a competition. Check out wikiHow's wide selection of Yoga articles for further information. Consider what you're feeling and going through. Respect these feelings, which will help you respond calmly to things that distress you. You may want to write your emotions in a journal. Journaling about your emotions may help you reduce stress and manage feelings of anxiety and depression.  Exploring your feelings can help you feel calmer and more empowered to deal with daily challenges because you’ll know that you have ways to deal with your feelings.  Remember to use self-compassion when journaling. Studies suggest that simply writing about your negative feelings or stress is insufficient to help you. You should also try to be kind to yourself about your feelings and find ways to brainstorm solutions.  For example, if you found yourself feeling very angry with a coworker, write about that experience in your journal. What happened? How did you feel? How did you respond in the moment? Would you change anything about the way you responded? What can you do to avoid responding in this way in the future?
أدرِك أنه لا يمكنك التحكم بالآخرين. جرب طريقة راين. تدرب على التأمل. مارس اليوجا. وجه اهتمامك لمشاعرك اليومية.