Life is filled with ups and downs. There are times when things fall apart, plans fall through, and we feel lost and depressed. It’s easy to get discouraged and despondent, but remember: failure is not a judgment! You don’t have to give up at the first setback. You just have to be patient and keep moving forward.

In this article, I will share with you 5 simple steps that will help you stay calm, think positive, and act even in the most difficult situations.

Step 1: Breathe deeply in and out.

The first thing you need to do to avoid doing something stupid is to calm down. A few minutes of focused breathing is enough to get your mind to stop racing. Breathe in – breathe out, breathe in – breathe out. Feel the tension dissipate. It’s hard to make good decisions when you’re agitated.

Step 2: Identify exactly what is wrong.

Once you’ve calmed down a bit, find out what exactly is upsetting you. What problem is causing your anxiety? Name the problem to understand its magnitude.
Often a solution is found by understanding the cause.

Step 3: Eliminate toxic thoughts.

Negative attitudes such as, “I’m failing,” “I’m a loser,” only make things worse. Replace them with positive ones like, “Everything will work out,” “I can do this,” “I have the resources. Your thoughts have a direct impact on your success.

Step 4: Make a plan.

Now that you’ve identified the problem and gotten rid of harmful beliefs, it’s time to take action. Make a detailed plan of small steps that will lead you to your desired goal. With each completed item, you will move forward.

Step 5: Get help.

Don’t try to solve all your problems alone. Ask for advice from friends, specialists, watch videos on the Internet. No one has to do everything alone. It’s much easier together.
These are the basic steps! Stick to them if things get out of control.

Mood tracking: the key to mental balance

How to cope with difficulties and not lose heart

Let’s look at examples of how to put these 5 steps into practice:

Example 1. How to cope with job loss.

• Step 1. Take a few deep breaths, calm down. Don’t make rash decisions based on emotions.
• Step 2. The cause of the problem is the layoff, but it’s not the end of the world. Assess your financial reserves and your options for finding a new job.
• Step 3. Don’t dwell on negativity such as, “I have no talent, they won’t hire me anywhere. Say to yourself, “I am a qualified professional, my value is not determined by a job.
• Step 4. Make a plan – update your resume, research job openings, take training courses, etc.
• Step 5. Talk to recruiters, former colleagues, watch job search training videos. It’s easier to get there together.

Example 2. An argument with your partner.

• Step 1. Calm down, take a break. Do not react to emotions in a heated way. Take deep breaths.
• Step 2. The cause is a conflict situation between you and your partner. Determine exactly what the argument is about.
• Step 3. Replace the toxic thought “We can’t make up” with “We both want to save the relationship and we can work it out.
• Step 4. Think about next steps – talk to your partner, go to a reconciliation dinner, see a marriage counselor.
• Step 5. Ask friends for advice, read books on conflict resolution. Don’t be afraid to ask for help.

That’s how these 5 steps can help you deal with various difficult situations. The most important thing is to stay calm, clearly define the problem, work on a positive attitude, and take one step at a time, asking for help from others.

Remember, it will all pass, but in the meantime, stay calm, focus on the positive, and take action.