Do you get all irritated when small things go wrong? Life coach shares simple hacks to stay calm through the day

There are many simple ways to stay calm even when things go wrong (Picture Credit: Unsplash)

It starts with a spilled coffee, a missed train, or a sharp word from a friend. By the time the evening rolls around, your day feels like a catalogue of mini disasters. Stress, it seems, has a knack for sneaking up on us when we least expect it.
“When we experience even the tiniest irritation, our body releases cortisol, the stress hormone,” says Alma Chopra, motivational speaker and life coach, Gurugram . “It’s the start of our body’s stress response—our system immediately goes on high alert, even if the event is trivial. That one coffee spill can set off a chain reaction by dinner.”

Triggers come in all shapes and sizes. Anything that makes your heart race, your blood boil, or your muscles tighten can spiral into full-blown tension. In this state, our vision narrows, our perception of threats magnifies, and we react defensively rather than thoughtfully. “Stress isn’t about what happens to us,” Chopra explains, “it’s about how our body responds, and that response can be redefined.”

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Chopra shares tips to spot and stop the stress spiral:

Understand your triggers: Take note of what consistently annoys or agitates you. A traffic jam might set one person off but leave another completely unbothered. Awareness is the first step to control.

Recalibrate with simple techniques: Pause. Stretch. Breathe. Step away from the moment to calm your nervous system. “Even a few deep breaths can prevent your body from entering the full ‘fight or flight’ mode,” says Chopra.

Reframe your thoughts: Once you are calm, you can examine the event logically. Close your eyes and ask yourself if a particular situation really warrens such an emotional response. You’ll realise, often it doesn’t.

Maintain your resilience: Physical activity, exercise, a healthy diet, and sufficient sleep are essential to keep stress at bay. “ Also, remember to take periodic breaks. The more your body is in equilibrium, the better you tolerate everyday irritations.”

Get back your peace: Catching triggers early and responding calmly instead of impulsively restores clarity. “Stress is manageable,” Chopra reminds us. “Build g emotional resilience helps to deal with daily chaos without hijacking your day.”

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FAQs on how to stay calm during the day:

How can I start my day calmly?
Begin with a few minutes of deep breathing or stretching before checking your phone or emails.

What should I do when I feel stressed at work?
Take a short break, step away from your desk, and focus on slow, steady breathing.

Does exercise help with staying calm?
Yes—regular movement like walking or yoga helps reduce tension and boost mood.

How can I stay calm around difficult people?
Pause before reacting, listen actively, and remind yourself to focus on what you can control.

What can I do before bed to stay calm for the next day?
Disconnect from screens, write down worries or plans, and do a short relaxation exercise.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.