How to Calm Down the Alarm Centre

It´s hard to think when you are alarmed. When the alarm centre flashes, the brain therefore needs to automatically start calming itself. This is why it´s a good idea to practice calming the alarm centre during ‘peacetime’, to make it an automatic reaction. Pick one or more of the following techniques and practise:

  • Make physical distance from the situation, slow down, sit down, get out, exercise and get some fresh air.
  • Talk to someone that you trust.
  • Relax your muscles in the following order:

Tense your jaw muscles tight for 5-10 seconds and then relax. Take a couple of deep breaths.

Tense your muscles in arms and hands tight for 5-10 seconds and then relax. Take a couple of deep breaths.

Tense your abdominal muscles tight for 5-10 seconds and then relax. Take a couple of deep breaths.

Tense your muscles of legs and feet tight for 5-10 seconds and then relax. Take a couple of deep breaths.

Read more about how to use your breath to calm down here.
Count to 10.
Think about familiar situations in which you solved a similar problem or think about something else that is useful for you.
Have a loud internal conversation: repeat a word or a phrase that is calming to you.

Read about a number of other possibilites here: Wellness beads and Mind party.

How can you help someone else calming down his or her alarm centre?

  • Stay as calm as possible.
  • Don’t get into a discussion, but talk to the person in a calming way.
  • Help the person to go through on or more of the techniques above.