calm

How to stay cool under fire

/ Robert Bruton / Leave a comment

How to Stay Cool Under Fire

In life, there will be times when you are under pressure. Maybe you are facing a difficult challenge at work, or perhaps you are dealing with a personal crisis. Whatever the situation, it is crucial to stay calm under fire.

Losing your cool can make a bad situation worse. It can lead to rash decisions, saying things you don’t mean, and doing things you regret later. If you want to succeed, learning to stay calm under pressure is essential.

Here are some tips on how to stay calm under fire:

  1. Take a deep breath. Take a few deep breaths when you feel stressed or angry. This will help to calm your body and mind.
  2. Remove yourself from the situation. If you can, remove yourself from the case for a few minutes. Go for a walk, listen to calming music, or do something else to help you relax.
  3. Talk to someone you trust. Sometimes, you only need to talk to someone you trust about what is happening. This can help you feel better and get some perspective on the situation.
  4. Remember that it is not the end of the world. No matter how bad things seem, remember that it is not the end of the world. You will get through this.

It is also important to remember that everyone loses their cool sometimes. If you lose your cool, don’t beat yourself up. Just learn from your mistake and try to do better next time.

Step-by-Step Plan of Action

Here is a step-by-step plan of action that you can follow to stay calm under fire:

  1. Identify the situation. For example, what problem is causing you stress or anger?
  2. Assess the situation. How serious is the problem? Is it something that you can control?
  3. Take a deep breath. This will help to calm your body and mind.
  4. Remind yourself that it is not the end of the world. No matter how bad things seem, remember that it is not the end of the world. You will get through this.
  5. Take action. If you can, take action to resolve the situation. If you cannot act, focus on coping with the situation.
  6. Be bold and ask for help. If you are struggling to stay calm, don’t be afraid to ask for help from a friend, family member, or professional.

Following these tips teaches you to stay calm under fire and never lose your cool.

regretful black woman crying on floor
Photo by Alex Green on Pexels.com

This story will bring home what this article truly means to your life.

There was a young woman named Sarah who was a very talented artist. She loved to paint and draw, and she dreamed of one day becoming a professional artist. However, Sarah was also timid and introverted. She was afraid of public speaking and didn’t like being the center of attention.

One day, Sarah decided to enter a local art contest. She was nervous but knew this was her chance to show the world what she could do. Sarah worked hard on her painting and was proud of the finished product.

On the day of the contest, Sarah was so nervous that she felt like she would be sick. She could barely eat breakfast and had to keep taking deep breaths to calm down. Finally, when it was Sarah’s turn to present her painting, she took a deep breath and walked up to the podium.

Sarah started talking about her painting, but she felt nervous. Her voice started to shake, and she could feel her heart pounding in her chest. She wanted to run away but knew she had to stay calm.

Sarah took a deep breath and focused on her painting. She talked about her artwork’s inspiration and shared her thoughts on art. As she spoke, Sarah started to relax. She realized she knew what she was talking about and was proud of her work.

Sarah finished her presentation, and the judges were impressed. They awarded her first place in the contest. Sarah was so happy that she had stayed calm under pressure. She knew this was just the beginning of her success as an artist.

Sarah’s story is a reminder that it is possible to stay calm under pressure. Even if you are feeling nervous or scared, you can take steps to calm yourself down and focus on the task at hand. Following my tips, you can learn to stay calm under fire and achieve your goals.

Smooth Under Fire

/ Robert Bruton / Leave a comment

Staying calm under fire is a valuable skill in any situation where you are facing high levels of stress or pressure. Whether it’s a high-stakes meeting at work, a confrontation with a difficult person or a crisis, staying calm can help you think clearly and make better decisions. Here are a few tips to help you stay calm under fire:

  • Take deep breaths: When you’re under pressure, it’s common to take shallow breaths or even hold your breath. As a result, you will feel anxious or panicked. Instead, try taking deep breaths through your nose and out through your mouth. Help slow down your heart rate and relax your body.
  • Please focus on the present moment: When you’re under fire, it’s easy to get caught up in negative thoughts about the past or the future. Making you feel overwhelmed or anxious. So instead, focus on the present moment and what you can do to address the situation.
  • Take a break: If you’re feeling overwhelmed, it can be helpful to take a short break to clear your mind. Step away from the situation and take a few minutes to do something calming, like going for a walk or listening to music.
  • Practice relaxation techniques: You can use many relaxation techniques to help you stay calm under fire. These include mindfulness meditation, progressive muscle relaxation, or deep breathing exercises. Practice these techniques regularly to call upon them when you need them most.
  • Seek support: It’s okay to ask for help or support when you’re feeling overwhelmed. Talk to a friend or family member about what you’re going through, or consider seeking support from a mental health professional.
  • Create a mental plan: A plan can help you feel more in control of the situation and less overwhelmed. Take a few minutes to consider what steps you can take to address the problem. For example, involve brainstorming potential solutions, making a list of tasks that need to be completed, or setting goals for yourself.
  • Use positive self-talk: When you’re under fire, it’s easy to get caught up in negative thoughts and self-doubt. Instead, focus on the positive and remind yourself of your strengths and abilities. Use positive self-talk to boost your confidence and help you stay calm.
  • Practice gratitude: Focusing on what you are grateful for can help you stay calm and maintain perspective. Take a moment to think about the things in your life that bring you joy and gratitude, and remind yourself of these things when you’re feeling stressed.
  • Stay hydrated: Dehydration can contribute to feelings of stress and anxiety. Make sure you’re drinking enough water throughout the day to stay hydrated and help you stay calm.
  • Seek out sources of calm: Surrounding yourself with calming influences can help you stay calm under fire. Including listening to soothing music, spending time in nature, or engaging in activities that you find relaxing, such as yoga.

Following these tips teaches you to stay calm under fire and better handle stressful situations. Remember to take care of yourself and prioritize your well-being in times of stress.

photo of woman leaning on wooden table while looking upset
Photo by Yan Krukov on Pexels.com

Benefits of Meditation

/ Robert Bruton / Leave a comment

Meditation is a practice that dates to ancient times, with roots in many different cultures and spiritual traditions. It has been used for religious and non-religious purposes and has been shown to have several mental and physical health benefits. In this article, we will explore some of the key benefits of meditation and how it can improve your overall well-being.

One of the most well-known benefits of meditation is its ability to reduce stress and anxiety. Because meditation allows you to quiet your mind and focus on the present moment, which can help calm your racing thoughts and alleviate stress and anxiety. By regularly practicing meditation, you can learn to control your response to stress and improve your overall mental health.

Another benefit of meditation is that it can improve your concentration and focus. When you meditate, you are training your mind to be more present and aware, which can help you to focus on the task at hand and improve your overall concentration. Especially beneficial for people who struggle with distractions and multitasking, as it can help them to stay focused and productive.

In addition to its mental health benefits, meditation can positively impact your physical health. For example, it can lower blood pressure, improve immune function, and even reduce chronic pain. These physical health benefits can benefit people dealing with chronic health conditions, as meditation can provide an additional tool for managing symptoms and improving overall health.

Meditation can also help to improve your overall mood and well-being. Regularly practicing meditation can develop a more positive outlook on life and cultivate a sense of inner peace and contentment. As a result, it helps reduce negativity and improve your overall well-being.

In addition to its benefits, meditation can also improve your relationships with others. By cultivating a sense of inner peace and mindfulness, you can become more present and aware in your interactions with others, improving communication and deepening your connections with those around you.

Overall, meditation is a powerful tool that can have a profound impact on your mental and physical health. Whether you are looking to reduce stress and anxiety, improve your concentration and focus, or cultivate a sense of inner peace and well-being, meditation can provide many benefits that can improve your overall quality of life.

woman meditating in bedroom

Calm

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Calm

For as many years as I can remember, being calm was challenging for me. What occurs when you can’t find peace is irritability, anxiety, health issues, and the list.

In my research, the critical ingredient is learning to be calm to find peace in my own life. Calm under fire!

When you learn to master the skillful art of remaining calm under fire, you can overcome anything that life throws at you.

How, might you say?

First, you need to learn how to breathe and focus on breathing in stressful situations.

Box Breathing:

  • Breathe in, counting to four slowly. Feel the air enter your lungs.
  • Hold your breath for 4 seconds. Then, try to avoid inhaling or exhaling for 4 seconds.
  • Slowly exhale through your mouth for 4 seconds.
  • Repeat steps 1 to 3 until you feel re-centered.

Simple Breathing:

  • In through the nose and out through the mouth. Nice easy breaths.

Keeping your fingertips together while breathing has also been helpful for me. As stress elevates, I rub my fingertips together slowly. It’s calming.

Breathing will help relieve the stress that can cause pain in the neck and back.

Why all this is so important, you may ask.

close up of splashing water
Chill

Our mind functions way faster and more alert when our head is not spinning. Have you ever noticed that in a quiet space, for example, your head won’t shut up? We all have. I wrote an article called When Silence Screams.

Getting to a relaxed place will have incredible value for you. Your decision-making will be more spot-on when your head is quiet. Stress will be minimized in all aspects of your life. There is a difference between healthy and unhealthy habits.

Imagine being able to summon calm—stress response vs. calm response. Think about your dad. Would he respond more favorably to a stressed-out crazy response or a clear, favorable, collected response?

Like anything new, this will take time to learn. At first, you will undoubtedly suck at being calm in the face of adversity. Then, however, you will gain confidence as you apply to breathe into your life.

As you learn new life skills, you must be easy on yourself. Set reminders that say “breathe.” Doing so will help shorten your learning curve. Make this part of your everyday!

Breathing will help you change your outlook from doom to I got this! Everyone you meet will be amazed that you don’t rattle. You learn to improvise, adapt and overcome any situation with a sharp mind.

Take time daily to meditate when you can to calm yourself. Meditation will help clear the stress and open your mind to receive intelligent thoughts. Not a mish-mosh of “Oh God, the world is over.” Vs. Clear, sharp, and concise.

Meditation should also become part of your everyday life. So, give yourself the gift of forty-five minutes of calm.

Now that you have read this short article. It’s time to get going. Set a reminder right now to breathe. Just doing breathing exercises throughout your day will begin to have positive progress.

My life has changed immeasurably by doing what I just wrote for you. Friends say my face does not look stressed; people near me say I am not as snappy as I might have been carrying stress.

It’s not hard; get to it!

Why the Next 10 Years of Motivations Will Smash the Last 10

/ Robert Bruton / Leave a comment

“Infuse your life with action. Don’t wait for it to happen. Make it happen. Make your own future. Make your own hope. Make your own love. And whatever your beliefs, honor your creator, not by passively waiting for grace to come down from upon high, but by doing what you can to make grace happen… yourself, right now, right down here on Earth.”–Bradley Whitford

Are you ready to smash the next 10 years? 

The last ten years of motivations that you have employed in your life. Has set a foundation for you to smash the next ten years.

Why?

Think about what you’ve learned from your experiences. What in hindsight would you have done a bit different? This gives you the edge you need to have a breakaway new decade.

happy, prayer, motivation

After a decade, you now possess the knowledge to plot the course for a new decade. More important than anything else what bit of experience can you deploy right now? Take some action today!

Upon reflection of your past ten years, take the independent powerhouse thoughts, information, feelings, and put those in your repertoire to draw wisdom at will. Now think about what new information you can put into action to boost the old knowledge. What tweaks can you make?

Set a plan. A daily actionable plan. Some examples:

  1. Use a task management tool. I use Google Tasks.
  2. Calander times to work on you, goals, free time. Literally set up times and dates for your life (I’m not suggesting to not be spontaneous). Organize!
  3. Set time limits to achieve certain things. Don’t wake up a year from now and go, “wow, I got nothing completed.” Never confuse activity with productivity!!!
  4. Meditate on the end result. See yourself in your mind’s eye with what you desire to achieve as already yours.
  5. Stay in faith and stay in gratitude always!

When trials and tribulations come and they will. Hold onto #5 with everything that is you. Don’t give in or give up. The tests will pass much quicker if you remain calm and focused. Breathe daily and meditate.

Take some action today, get started. Don’t think, begin!

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