Conflict is a part of life and it will always be present. It doesn’t matter if you’re a manager, leader, or even a simple family member: at some point in your life, you will face a conflict. While not every disagreement you may have warrants seeking help, it can feel as if there’s no way to escape or deal with conflict. However, there are a few things to do in case you are experiencing internal conflict to help ground your emotions and calm you down.
Focus on deep breathing
Deep breathing can help you calm your emotions by activating the sympathetic nervous system, which helps to slow down and regulate other bodily functions. Nurturing your sympathetic nervous system tells your brain that your body is safe and it can stop producing a stress response.
Objectively observe your surroundings
What sounds do you hear? What do you see around you? What can you touch with your hands? By objectively observing your surroundings, meaning without judgment or bias, it helps to remind your brain that you are safe in the moment, similar to deep breathing.
Focus on feeling the vibration of your body
Meditation can be done anytime, anywhere, even if just for a few moments. Sit still and imagine your body emitting an energy vibration. Close your eyes and breathe deeply while imagining this sensation.
Relax your jaw and your shoulders
When in times of stress, we often clench our jaw or tense our shoulders subconsciously in response to the troubling event we’re experiencing. Relaxing your body will not only help avoid the pain later but will stop your body from further experiencing subconscious stress. It’ll be easier to think clearly when both your body and mind are free of subconscious anxiety.
Touch something cold
Feeling something cold like cold water or an ice pack can help to activate the sympathetic nervous system due to the cold shock. Run your hands under cold water for a few seconds or open the freezer to get a rush of cold air. Take deep breaths while doing so and observe the temperature sensations objectively to additionally help ground your emotions.
When you’re experiencing a conflict, it can be easy to get overwhelmed and out of whack. Practicing to ground yourself can help you learn to navigate conflict in the future with less anxiety and more confidence.