Redbird Coaching

Short, sharp emergency measures

1.
Take three x three deep breaths.
You’re nervous, your breathing is probably faster than normal and shallower than normal. You can calm yourself down in a matter of seconds by doing the three by three:
i Think of a clear blue sky. Concentrate on the vivid blue. No clouds, just a clear beautiful blue. Close your eyes if you can. 
ii Take a good deep breath – breathe in through your nose to a count of one-elephant-two-elephant-three-elephant-four-elephant-five, out through your mouth to a count of one-elephant-two-elephant-three-elephant-four-elephant-five. Do this three times.
iii Repeat step two twice more, so you’ve taken nine deep breaths in all, which will take you no longer than two minutes
Notice how much calmer you feel. Take one more deep breath for luck. Lift your chin and smile.

2
Take a time out
If it’s feasible, leave the room, or move away from whatever is making you panic. You can say something simple, like “I need a minute here” or “excuse me, I’d like a breath of air”. If you can’t physically remove yourself, give yourself a mental breather. Say something like “I need to think about this” or “Let’s take this slowly” or “Please don’t  rush me”
Just speaking will bring your panic level down a notch; the fact that you’re taking a measure of control will help too.
Once you’ve bought yourself some time, take three deep breaths, then six more if you can. Now you’re ready to face the music. 
3
Stretch
If you have room, and it’s appropriate:
i Raise your arms up high over your head, reach up a little higher than you think you can. 
ii Step back on one foot then lean forward, feel the stretch down the back of the back leg. Change legs and repeat
ii Put your right arm up, bend at the elbow, then reach as far down your back with your right hand as you can. Push gently with the other hand. Repeat on the other side.
Naturally, you’ll only be able to do these stretches if there’s time and a suitable place. If time’s tight and you can’t find somewhere private, try this:

4
Stand tall
Imagine there is a piece of string attached to the top of your head and someone is pulling on it. Feel your spine elongate, your chin lift and your shoulders drop down. You’ll want to take a breath too, so make it a deep one!