Everyone has had a meltdown or two at some point in their life. It is normal to get angry from time to time as it is a valid emotion. However, uncontrolled anger can lead to a meltdown and undesirable consequences in its aftermath.
A meltdown can look like everything from uncontrolled crying to physically lashing out. One of the worst effects of a breakdown is how it affects those around you. Even a single meltdown can push someone you care for out of your life for good. If the people you are lashing out at are still in your life after the breakdown, it could affect your relationships. Let us look at three helpful tips for managing a meltdown.
Try to Breathe
During a meltdown, the body’s stress hormones rise, heart rate increases, and breathing becomes difficult. This is your body’s fight-or-flight response reacting. If you are having a meltdown, trying to breathe slowly may be the solution to managing it. Also, try belly breathing as it is very relaxing and can help lower the body’s fight-or-flight response’s physiological effects. Breathing helps slow the heart rate, reduce blood pressure, and allows you to realize that you are having a meltdown.
Splash Cold Water on Your Face
Splashing cold water on one’s face, taking a cold shower, or using a cold compress is suggested for those suffering from panic attacks. Still, it can also help calm a meltdown as well. That is because cold water triggers the vagal nerve to calm down and lowers the heart rate. Cold water therapy is one of the best ways to cool down a meltdown, pun intended.
Walk Away
It would help if you were not afraid to walk away during a meltdown before it gets worse. People glorify staying in a bad situation to work it out on the spot, but if you are not mentally or emotionally ready to handle it, WALK AWAY. There is nothing wrong with walking away until you can approach the situation with a calm demeanor.
Do not let anyone tell you to stay where your anger will flow like water out of a floodgate.
These simple tips will help you to calm any meltdown and even help you to reduce their occurrences.
