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Staying Calm

Disagreements and arguments may leave you feeling overwhelmed and helpless, and affect your children. There are things you can do that will help you feel stronger and ready to deal with them such as staying calm.

If you are looking for general relationship help for you and your partner, visit the relate.org.uk website.

Calming down in the moment

Stop what you’re doing. If you’re already feeling stressed stop arguing with your partner. Sometimes, even taking a few seconds before you head back into the situation can be enough to help you cool down.

  • Before you reply in a heated conversation or situation, try counting to ten or take a break
  • If an argument with your partner is getting heated, stop and excuse yourself for a moment by saying something like, “I’m feeling a little overwhelmed right now. I need to take a 15-minute break before we continue discussing this.” Go to a different place, or another room to calm down.

Calming down in the moment

Stop what you’re doing. If you’re already feeling stressed stop arguing with your partner. Sometimes, even taking a few seconds before you head back into the situation can be enough to help you cool down.

  • Before you reply in a heated conversation or situation, try counting to ten or take a break
  • If an argument with your partner is getting heated, stop and excuse yourself for a moment by saying something like, “I’m feeling a little overwhelmed right now. I need to take a 15-minute break before we continue discussing this.” Go to a different place, or another room to calm down.

Try breathing exercises

Stop what you’re doing. If you’re already feeling stressed stop arguing with your partner. Sometimes, even taking a few seconds before you head back into the situation can be enough to help you cool down. Breathing exercises don’t have to take a lot of time out of your day. It’s really just about setting aside some time to pay attention to your breathing to help you calm down. Here are a few ideas to get started:

  • Begin with just 5 minutes a day when you are not in a stressful situation and increase your time as the exercise becomes easier and more comfortable.
  • If 5 minutes feels too long, start with just 2 minutes.

Breathing exercise for stress – some top tips

This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere. You will get the most benefit if you do it regularly, as part of your daily routine. You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor. Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing, relax your neck and shoulders.

  • Let your breath flow as deep down into your belly as is comfortable, without forcing it.
  • Try breathing in through your nose and out through your mouth.
  • Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
  • Then, without pausing or holding your breath, let it flow out gently, counting from 1 to 5 again, if you find this helpful.
  • Keep doing this for 3 to 5 minutes.

Look after yourself

Get some exercise go for a walk. This may help clear your head and reduce your stress. Even a 10-minute walk or dancing can help relieve tension and stress.

Look after yourself

Get some exercise go for a walk. This may help clear your head and reduce your stress. Even a 10-minute walk or dancing can help relieve tension and stress.

Use your support system

Don’t be afraid to ask for help and advice. If you have friends or loved ones that you can trust, lean on them to help you. Let them know you need help and need to talk

Top tips for Dads

https://www.dad.info/relationships is a website that provides good quality relationship advice for Dads.  There are articles, advice and information which can help you with your relationship with your wife/partner / ex-partner.

If you need help now,

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