| Instant Calm
Robert Cooper's Instant Calming Sequence (ICE) can be learned quickly and used is to neutralize negative stress in less then one second. He writes, "One of the most effective ways to master pressure-filled situations is to learn to catch the first stimulus of stress and trigger immediate control responses."
The problem with most stress reduction methods, says Cooper, is that by the time they go to work, the brain and body have already unleashed the chemical and hormonal changes that tighten muscles and fuel negative emotion. His 5-step ICE minimizes the negative effects of stress before the body reacts.
Step 1
Uninterrupted Breathing When faced with the first stress cue, continue breathing-smoothly, deeply, and evenly.
Step 2
Positive Face New evidence suggests that even the slightest smile can "reset" the nervous system so that it reacts less to negative stress. Cooper recommends learning to flash a slight smile "just the corners of your eyes" the moment stress strikes.
Step 3
Balance Posture Maintain a balanced posture in the face of stress. Keep the chest high, head up, neck long, chin in, pelvis and hips level, back comfortably straight, and abdomen free of tension. Cooper suggests imagining a sky hook gently lifting your whole spinal column upward from a central point on top of your head.
Step 4
Wave of Relaxation Scan all your muscles quickly to locate any unnecessary tension. At the same time, send a "wave of relaxation" through your body, as if you're standing under a waterfall and washes away all tension. Allow your mind to remain alert while your body stays relaxed and calm.
Step 5
Mental Control The first part of this final step is to "acknowledge reality." Cooper says you have to break the pattern of negative thinking, whishing the situation weren't happening. Instead, he suggests using the thought, "What's happening is real and I'm finding the best possible solution right now." The second phase of this step involves focusing the mind on what you can control rather that on what you can't. This helps let go of old patterns. Pause for a moment to listen with an open mind rather than immediately reacting. Resolve issues instead of creating conflict. Apply your personal golden rule or spiritual philosophy in place of anxiety or anger and begin to think clear, honest thoughts instead of distorted ones.
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