I'm sorry to hear that you're experiencing such stressful interactions with your dad. Dealing with stress can be challenging, especially when it involves conflicts with loved ones. Here are some strategies that might help you calm down after talking to your dad:
Take Deep Breaths: When you feel stressed, take a moment to focus on your breath. Inhale deeply through your nose, hold it for a few seconds, and then exhale slowly through your mouth. Deep breathing can help activate your body's relaxation response.
Step Away: If you feel overwhelmed during the conversation, it's okay to take a break. Politely excuse yourself from the situation, stating that you need some time to gather your thoughts and emotions.
Practice Mindfulness: Mindfulness involves staying present in the moment without judgment. After a stressful conversation, take a few minutes to practice mindfulness or meditation. This can help you regain perspective and calm your mind.
Engage in Physical Activity: Physical exercise is an excellent way to release pent-up stress and tension. Go for a walk, run, dance, or engage in any physical activity you enjoy to help reduce stress.
Write in a Journal: Journaling can be therapeutic. Write down your thoughts and feelings about the conversation. This can provide insight into your emotions and help you process them.
Reach Out to Supportive People: Talk to friends, other family members, or a counselor about what you're going through. Sometimes, discussing your feelings with someone supportive can help you feel heard and understood.
Create a Calming Environment: Surround yourself with things that bring you comfort, like soft music, a cozy blanket, or your favorite hobby. Creating a calming environment can help you relax and decompress.
Learn Assertiveness Skills: It's essential to assertively communicate your feelings and boundaries with your dad. Practice using "I" statements to express how you feel without blaming or attacking him. For example, "I feel stressed and overwhelmed when we argue, and I need some space to calm down."
Seek Professional Help: If the situation with your dad continues to be extremely challenging, consider talking to a therapist or counselor. They can provide guidance and support to help you navigate your feelings and improve communication with your dad.
Remember that you have the right to set boundaries and take care of your emotional well-being. It may take time and effort, but learning to handle stress constructively and communicate effectively can significantly improve your interactions with your dad and help you feel more in control of your emotions.