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How to Calm Down: Top 15 Things to Do When You’re Anxious or Angry – Healthline

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We all worry and get upset from time to time. It’s a normal part of life, right? But what happens when that anxiety or anger takes over, and you can’t calm down? Being able to calm yourself at the moment is often easier said than done.

That’s why having a few strategies you’re familiar with can help you when you’re feeling anxious or angry. Here are some helpful, actionable tips you can try the next time you need to calm down.

1. Breathe

“Breathing is the number one and most effective technique for reducing anger and anxiety quickly,” says Scott Dehorty, LCSW-C, of Delphi Behavioral Health.

When you’re anxious or angry, you tend to take quick, shallow breaths. Dehorty says this sends a message to your brain, causing a positive feedback loop reinforcing your fight-or-flight response. That’s why taking long, deep calming breaths disrupts that loop and helps you calm down.

There are various breathing techniques to help you calm down. One is three-part breathing. Three-part breathing requires you to take one deep breath in and then exhale fully while paying attention to your body.

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2. Admit that you’re anxious or angry

Allow yourself to say that you’re anxious or angry. When you label how you’re feeling and allow yourself to express it, the anxiety and anger you’re experiencing may decrease.

3. Challenge your thoughts

Part of being anxious or angry is having irrational thoughts that don’t necessarily make sense. These thoughts are often the “worse-case scenario.” You might find yourself caught in the “what if” cycle, which can cause you to sabotage a lot of things in your life.

When you experience one of these thoughts, stop and ask yourself the following questions:

  • Is this likely to happen?
  • Is this a rational thought?
  • Has this ever happened to me before?
  • What’s the worst that can happen? Can I handle that?

After you go through the questions, it’s time to reframe your thinking. Instead of “I can’t walk across that bridge. What if there’s an earthquake, and it falls into the water?” tell yourself: “There are people that walk across that bridge every day, and it has never fallen into the water.”

4. Release the anxiety or anger

Dehorty recommends getting the emotional energy out with exercise. “Go for a walk or run. [Engaging] in some physical activity [releases] serotonin to help you calm down and feel better.”

However, you should avoid physical activity that includes the expression of anger, such as punching walls or screaming.

“This has been shown to increase feelings of anger, as it reinforces the emotions because you end up feeling good as the result of being angry,” Dehorty explains.

5. Visualize yourself calm

This tip requires you to practice the breathing techniques you’ve learned. After taking a few deep breaths, close your eyes and picture yourself calm. See your body relaxed, and imagine yourself working through a stressful or anxiety-causing situation by staying calm and focused.

By creating a mental picture of what it looks like to stay calm, you can refer back to that image when you’re anxious.

6. Think it through

Have a mantra to use in critical situations. Just make sure it’s one that you find helpful. Dehorty says it can be, “Will this matter to me this time next week?” or “How important is this?” or “Am I going to allow this person/situation to steal my peace?”

This allows the thinking to shift focus, and you can “reality test” the situation.

“When we’re anxious or angry, we become hyper-focused on the cause, and rational thoughts leave our mind. These mantras give us an opportunity to allow rational thought to come back and lead to a better outcome,” Dehorty explains.

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7. Listen to music

The next time you feel your anxiety level cranking up, grab some headphones and tune in to your favorite music. Listening to music can have a very calming effect on your body and mind.

how to calm down

8. Change your focus

Leave the situation, look in another direction, walk out of the room, or go outside.

Dehorty recommends this exercise so you have time for better decision making. “We don’t do our best thinking when anxious or angry; we engage in survival thinking. This is fine if our life is really in danger, but if it isn’t life threatening, we want our best thinking, not survival instincts,” he adds.

9. Relax your body

When you’re anxious or angry, it can feel like every muscle in your body is tense (and they probably are). Practicing progressive muscle relaxation can help you calm down and center yourself.

To do this, lie down on the floor with your arms out by your side. Make sure your feet aren’t crossed and your hands aren’t in fists. Start at your toes and tell yourself to release them. Slowly move up your body, telling yourself to release each part of your body until you get to your head.

10. Write it down

If you’re too angry or anxious to talk about it, grab a journal and write out your thoughts. Don’t worry about complete sentences or punctuation — just write. Writing helps you get negative thoughts out of your head.

You can take it one step further and make an action plan to continue staying calm once you’re done writing.

11. Get some fresh air

The temperature and air circulation in a room can increase your anxiety or anger. If you’re feeling tense and the space you’re in is hot and stuffy, this could trigger a panic attack.

Remove yourself from that environment as soon as possible and go outside — even if it’s just for a few minutes.

Not only will the fresh air help calm you down, but also the change of scenery can sometimes interrupt your anxious or angry thought process.

12. Fuel your body

If you’re hungry or not properly hydrated, many of these techniques won’t work. That’s why it’s important to slow down and get something to eat — even if it’s just a small snack.

13. Drop your shoulders

If your body is tense, there’s a good chance your posture will suffer. Sit up tall, take a deep breath, and drop your shoulders. To do this, you can focus on bringing your shoulder blades together and then down. This pulls your shoulders down. Take a few deep breaths. You can do this several times a day.

14. Have a centering object

When you’re anxious or angry, so much of your energy is being spent on irrational thoughts. When you’re calm, find a “centering object” such as a small stuffed animal, a polished rock you keep in your pocket, or a locket you wear around your neck.

Tell yourself that you’re going to touch this object when you’re experiencing anxiety or frustration. This centers you and helps calm your thoughts. For example, if you’re at work and your boss is making you anxious, gently rub the locket around your neck.

15. Identify pressure points to calm anger and anxiety

Going for a massage or getting acupuncture is a wonderful way to manage anxiety and anger. But it’s not always easy to find time in your day to make it happen. The good news is, you can do acupressure on yourself for instant anxiety relief.

This method involves putting pressure with your fingers or your hand at certain points of the body. The pressure releases the tension and relaxes your body.

One area to start with is the point where the inside of your wrist forms a crease with your hand. Press your thumb on this area for two minutes. This can help relieve tension.

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What is NIN number in Nigeria?

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According to Wikipedia, a national identification number, national identity number, or national insurance number is used by the governments of many countries as a means of tracking their citizens, permanent residents,  permanent residents, and temporary residents for the purposes of work, taxation, government benefits, health care, and other governmentally-related functions. The number appears on identity documents issued by several countries.

Below are 7 things you need to know about the NIN in Nigeria

  1. The NIN is your assured digital identity
  2. The NIN is a set of 11 numbers assigned to an individual at the completion of enrolment into the national identity database
  3. The NIN is cannot be transferred from one person to another
  4. The NIN is used to verify your identity as a citizen
  5. Your NIN is what identifies you and can suffice for ID purposes
  6. The NIN is for life, it does not expire
  7. The NIN is a must – have for all citizens

Visit http://nimc.gov.ng/ for more details

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Nigeria @ 60: 10 Reasons why Nigerians must celebrate by Olumide Toyinbo

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Nigeria Independence Day Celebration Image

Nigeria gained Independence from the Great Britain on 1st October, 1960. Ever since then, October 1 has been set aside to celebrate the nation for its freedom from the shackles of colonialism. 2020 is the 60th time Nigeria will be marking the day.

A majority of Nigerians are not happy about the state of the country and suggest that no one should celebrate Nigeria at sixty years of age. Corruption in governance, unemployment, inadequate social amenities, kidnapping and many other breaches of sanity steal the atmosphere of the nation.

Amidst all, these ten reasons posit why Nigerians must celebrate and merry on this day, 1st October, 2020.

They include:

  1. There is hope for Nigeria

Hope is not finished for Nigeria. Nigerians can still have progressive dream for their dear country, whether such dream translates to reality in due time is another thing. Nigerians contesting political positions can come with promises of change and development every four years. There can be better days ahead if conscious and right efforts are made. Nigeria can be better.

Read Also: [Full Text] President Buhari’s Independence Day Speech

  1. Nigeria is sovereign

If Nigeria were still dependent literally on another country, Nigerians would definitely be under external control too. Colonialism is not a thing to wish for. The fact that Nigeria is independent is worth celebrating. Nigeria has the free political will which she guard jealously and being held in high esteemed by other countries.

  1. Nigerians are doing well

Nigerians are doing well and making the nation proud within and outside the country. Nigerians are hustling in an innovative manner and engaging in legitimate ventures they find worth doing, be it business, research, production, governance, diplomacy amongst other things. Many distinguished persons are making Nigeria proud even though few some still put her in bad light. Recently, a Nigerian, Kaycee Madu was made  first Black Canadian Justice Minister, this is a pointer to how well Nigerians are doing in disapora.

  1. Nigeria is not in wartime

War is not fun. Those who witnessed the civil war of 1967 to 1970 will always have unpleasant tales to tell about the war which was characterised by colossal loss of lives and valuable properties. Nigeria at 60, we are in the peacetime, the rule of law is obtainable and right to life is not outrightly threatened, for this Nigeria must celebrate, notwithstanding the fact that Nigeria can do more in this regard.

  1. Abundance of Resource abound

Despite mismanagement and underutilisation of resources Nigeria is blessed with by caretakers, those rich natural resources have not vanished the land. Oil still flows, limestone, iron ore and marbles have not been used up, plants still grow generally in the country, many other resources abound. Nigerians must celebrate her national pride.

  1. Diplomatic ties are not severed

The sixty year old nation enjoys good relationship with countries around the world. Conflicts with any nation are well resolved before escalation. Worthy of mention is the recent issue of flight ban between Nigeria and UAE which was settled in due course. The wonderful relationship with other nations has led to great development in the nation via financial aid, infrastructures, medical facilities supplication, scholarships and lot more other benefits.

  1. Nigeria remains the Giant of Africa

Nigeria remains the Giant of Africa against all odds. Nigeria has got the number being the most populous Black nation in the world. She has one of the largest economy in the developing world. For her diversity, heterogeneity and abundance of resources, Nigeria remains the giant of Africa. This has forever remain an identity that won’t fade, Nigerians need to celebrate for that. Many other nations want to be called Giant.

  1. Nigeria’s beautiful Culture persists

Awesome culture is an interesting part of being Nigerian. Every tribe has its fantastic way of life. Culture is beautifully diverse. Nigeria has numerous clothing manners, sense of fashion, building styles, delicacies amongst other things. Despite sixty years of independence, those culture of awesomeness tarry. Nigerians must celebrate this.

  1. Nigeria is a country with funny and happy people

So many hilarious persons domicile in the Giant of Africa. Nigerians love to make one another happy. A good number has turned it to a venture making huge amount for them. This lay emphasis on Nigerians’ innovative prowess. A scroll through any social media platform is enough to confirm that. Nigerians are deliberately happy people despite all what they face.

  1. Independence day is once in a year

1st October comes only once in a year. Celebrate Nigeria on this day and hope for better days ahead while doing your part diligently.

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15 Types Of People You’d Meet In Nigerian Banks

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When it comes to temperament, there are basically four kinds of people on earth, but when behaviours are in play, you can be sure there is a plethora of them. If you bank regularly, you will easily relate to the things on this list. You must have encountered one or more of this kind of people in a bank, they are everywhere and can really get on one’s nerves. Check them out.

1. The Pen Borrowers

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It won’t hurt if every Nigerian will spend N20 to acquire a pen rather than borrowing one in a bank which they usually fail to return. Once you lend out your pen to these borrowers, you have to close mark them else your pen is gone for good. It’s either you won’t recognize the person again or he will tell you “sorry I gave it to the woman over there” when you finally fish him out. Pen borrowers would not bring a pen to the bank but would go home with more than one, this is why most banks attach a rope to their pens. To think that these banks do not trust customers with a common pen, while the customers trust them with their life savings, is alarming.

2. The People Who Always Forget to Drop The Duplicate Slip

It’s either they are in a hurry or are a novice to the banking procedure. These set of people after their transactions will just march out of the banking hall, pink slip in hand. Then later rush back to drop it or complain about an unsuccessful credit transaction which is most often their fault. They raise their voices in their ignorance and succeed in attracting the attention of virtually everyone in the hall.

3. The Ghost Queue Members

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Also known as “I’m behind you” people, these types are really annoying. The first thing they do when they enter a bank is to pick a spot in the queue before going to get deposit/withdrawal slip. Just when other faithful queue members are about to get to the front, their ghost colleagues show up to claim reserved spots. It gets funny at times when about ten people would tell one person “I’m at your back,” only to come back to see other ghost members claiming the same spot. At the end of the day, this causes confusion and if the bank officials do not intervene it may result in a serious fracas.

4. The Queue Jumpers

These ones are worse than the former, they don’t believe in the Nigerian phrase – first come, first serve. They walk into the banking hall and head straight to the counter as though the people in the queue permanently live there. The rich and influential do this a lot, but it will only be courteous for them to seek permission from the people behind them before jumping the queue. Even President Obama once jumped a queue apologetically at a barbecue joint in Texas, he even went ahead to buy lunch for the family whose spot he took. Some other people jump queues systematically by giving the person in front their money to help them pay in.

5. The Bank Door Rejectees

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Sometimes it’s the people at fault and other times the stubborn door that would not let them in. These people will always have a problem with bank doors, and before you know it they will start stripping off their belts, keys, mobile phones, umbrella, pieces of jewellery and of course, weapons if they have any.

6. The Wealthy Customers

These people can take forever in a bank with huge amounts of money, making other customers with little money wait for hours before doing their transactions. It also happens during ATM withdrawals, this kind of customer will keep withdrawing until the person behind him who probably has just N5,000 in his account would plead with him not to bankrupt the machine. Nigerians are good at bad mouthing though, ‘Oga you wan finish the money?”

7. The Slip Wasters

It’s amazing how people can make silly mistakes on slips as though they were writing JAMB. This kind of people can waste slip, they keep cancelling, tearing, squeezing and taking another one. The most difficult part is writing the amount in words, they just keep rewriting the word version of N8735 to get the most accurate spelling.

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8. The Trouble Makers

The best thing is to avoid these type because any slightest comment or contribution will aggravate their anger. They come to the bank to fight the manager and any other person that crosses their path. They are the ones who right from the entrance start lamenting about how the ATM debited them without paying, and how the bank must revert their money else they would close down the account.

9. The Waiting Thief

bank thief

If you are sensitive you will notice that not everyone that comes to the bank is a customer. Some are there to monitor customers who leave with big money and then follow them outside to steal from them. You will see them hanging around without doing any transaction, just looking around and passing information with their mobile phones to their colleagues outside even though they know it is not allowed to use your mobile phone in the banking hall.

10. The Exile Men

These set of people probably just woke up from 1999, and usually do not remember the date. They will ask you for today’s date and even after you tell them the correct date, they will ask someone else to confirm.

11. The Rest Room Users

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The only reason they come to the bank is to use the restroom not to deposit, withdraw or inquire. They would walk in majestically, pick a slip from the counter and then pretend to be filling it while trying to locate the restroom with their eyes. Once their bowels have been emptied, they squeeze the slip and head out of the bank feeling relieved and happy with themselves for a successful mission.

12. The Idle Bankers

This applies mostly to ladies that have no business in the bank and they are not thieves either. It’s either they accompanied someone to the bank, or they just came in to pass time and enjoy the chilling atmosphere. Some very idle people go to the extent of spending an hour in a bank doing the following; queue up to withdraw money from their account, join another queue after withdrawing to deposit the same money into the same account. How pathetic can they be?

13. The Meticulous Counters

NAIRA-MONEY

This group of people do not want to hear that their hard earned money was short of a note after they leave the bank, so they would take hours still on the queue, counting and confirming every single note.

14. The Questionnaires

You would find mostly teenagers and older people as human questionnaires in a bank. They would ask you about everything in the bank and where to fill in their details. The only thing left is for them to ask you to help spell their name.

15.  The Perverts

These are the rarest but most irritating people you would find in a bank. They are mostly guys and would always want to queue behind or in front of a lady (a well endowed one). Basically, their aim is to feed their eyes with boobs/butt. If possible, they would occasionally brush their hands over it and then say “sorry, it was a mistake.” How are we sure it wasn’t a mistake? It keeps happening!

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