A sudden, unexpected stressful situation can be accompanied by palpitations, chest tightness, sweating, and dizziness. People often become nervous when their usual routine is disrupted or they feel hindered in some way, especially when an unexpected situation restricts their freedom of movement. Typical examples are cases involving long waits, in which there is minimal elbow room and no possibility of moving on quickly, causing tension to build. It is worth preparing for these situations in advance, as the question is not whether they will happen, but when, and how we can deal with them calmly.
“There are several forms of stress management,” says Dr. György Purebl. The director adds that there are techniques that can be used unnoticed to relieve tension and shift focus elsewhere. The best-known method is mindfulness, or the practice of conscious presence, in which you concentrate on the present moment. Close your eyes, take deep breaths, and accept your current situation because you can’t get out of an elevator, airplane, or subway that isn’t moving anyway, so the easiest thing to do is to try to be patient. At times like this, it is worth reevaluating the situation you are in. If you have to wait anyway, use the time to make a phone call, answer emails, continue to read your book, or complete a task you have been putting off for a long time that you can do right there.
The situation for those struggling with claustrophobia is more complex. This may not be just a matter of frustration, but also of irrational fear and panic reactions. In such cases, therapeutic help is needed – during the treatment of phobias, the patient is gradually confronted with frightening situations, even with the help of virtual reality, the expert points out.
Relaxation can also be an effective aid. “It is worth trying simple techniques, such as regulating your breathing with the help of a stopwatch or your phone: Count slowly to three as you inhale, then to three as you exhale, then pause for a second – all at a set pace, by the second,” recommends Dr. György Purebl. This allows you to control your breathing and, through this, the level of activation of your nervous system. You focus on yourself, your feelings and thoughts, and within a few minutes the tension noticeably decreases, the effect is calming, he adds. In addition, you should listen to relaxation audio recordings, music, and meditation podcasts. Relaxing the body can also be an effective method, which can be done while sitting. Tense and then relax the soles of your feet, your thighs, and arms since consciously releasing muscle tension results in physical relief.
The situation can be particularly challenging for parents with young children. In such cases, we need to calm not only ourselves but also our children; however, with conscious preparation, this situation can be made easier as well.
If you know that you may have to wait, you should prepare games and joint activities and try to spend quality time with your child. This not only distracts them from waiting but can also be a joyful experience. – Dr. György Purebl
According to the expert, the most important thing is to have techniques ready for these situations. Recognize the early signs in time – such as physical tension or negative thoughts – and start learning calming techniques in advance.
Eszter Csatári-Földváry
Translation: Dr. Balázs Csizmadia
Photo by Boglárka Zellei – Semmelweis University; illustration: iStock
