High stress situation help

[Slothwidget]

Hi, does anyone have tips on how to handle anxiety and anger/ other overwhelming emotions during a high stress situation? It's a situation that would be high stress for neurotypical people as well. I'll be put on the spot with questions during this time and am fearful of my emotions taking over and not being able to respond in a logical, calm, intelligent manner. I read tips on going blank from a previous post but they seemed more specific to when you're asked specific questions that you can prepare for. This isn't something I'll have the option of doing. Anyway, any and all tips would be very much appreciated.

[LisethHIS]

Hi, Slothwidget,

Thank you for contacting CHADD National Resource Center on ADHD. Here are a few tips to help manage stress and emotions. Talking to a therapist can be really helpful. Deep breathing exercises are great for calming down when things feel overwhelming. Moving your body with exercise or physical activities can help reduce stress. Writing down your feelings in a journal can help you understand and process your emotions. It’s also important to create a safe space where you can be alone and relax. Knowing what triggers your stress can make it easier to manage your reactions. These strategies can help you feel more in control.

Here are some resources that you can read or listen to.

chadd.org/adhd-weekly/manag...

podcasts.chadd.org/e/managi...

chadd.org/webinars/ask-the-...

d393uh8gb46l22.cloudfront.n...

Let me know if there is anything else you need.

Liseth

Health Information Specialist

CHADD's National Resource Center on ADHD

chadd.org

[BLC89]

Breathing long and slow is the easiest quickest way to calm your system. Parasympathetic Sigh is hugely impactful. You can google that.

Good luck, you can do this!

BLC

[Pro-masker]

Hi.

I struggled for quiet some time with this.

A lot of this is connected to low vagal nerve tone. I recommend researching it as then is many exercises that can work.

My favorite and go to especially for the anger is cold shock therapy. It really helped to shock my system almost like pressing the reset button.

I just put my head under the shower. It is really quick and effective trick.

As others have said, breathing exercises is the best.

This can be hard to dial in when your 'in the moment' and I get that, but a quick shock gives you a moment (i found it would calm me for about 1 hr) where you can then concentrate better on your breathing exercise.

I found 'tactical breathing' and 'box breathing' used by the military in high stress situations is the most effective.

Lots of youtube videos on this and the obvious place, google.

Good luck, I know the struggle all to well. But Youve got this !!

[Cat00]

This is also a problem for me. I have a Pressure Test for kung fu, the clue is in the name, I will be attacked in many ways by many people while also having to answer questions. I have had shorter pressure tests before but this is a big grade so it's a big pressure test.I tend to go completely blank in these situations, deep breathing is rather difficult because on the strenuous exercise, obviously can't do cold shock anything and I have no access to therapy in the UK.

I have learnt that one of my biggest problems is not being able to cope with the time it takes to think of an answer, the excruciating gap, where everyone is waiting, staring at you. I've concluded that if I could get more comfortable with this I might be able to get through the panic blank bit.

I make poor decisions, I don't seem to be able to access my brain at all when I'm under pressure. I'm like this in normal conversations where I don't know people that well. So I'm going to try and start there. See if I can lengthen the time between answers, it's hard because you don't want to come across as stupid, but I probably do anyway by bailing from conversations where I can't remember the facts I need.

Is there anyone who you could practise with? Anyone that could mock simulate the situation you're about to be in? Because of course that's the other martial adage/solution to all problems, train train train...

[Mamamichl]

look up the DBT workbook and practice some of their strategies. I’ve been in DBT for about 9 months and it’s turned around my outlook in life and has me better able to handle things like this.