 Hi, I'm Geoff Watts and this Lightbulb Talk is about staying calm. The more we can remain calm in stressful situations, the more logical and rational we can be, and the better decisions we can make, and if nothing else, we'll simply feel better. There are many apps, podcasts and books out there to help you become more mindful and a key place to start is with your breath. Get comfortable right now, and close your eyes if you like. Focus on your breathing, as if you were noticing it for the first time. Feel the air coming in through your nostrils and your chest expanding, maybe your belly, maybe your shoulders are rising, then feel the air going out. Do you make a noise when you breathe? Just notice, don't try to change anything. Take a couple more mindful breaths and then open your eyes and note how you feel. Any calmer? Another thing you can do is to try and find your anchor. An anchor is a small movement or action that's deliberately associated with a particular feeling or state of mind, so that after enough practice, simply repeating the action can bring about the desired feeling or state of mind. Why not try and recall, in as much detail as possible, an experience from the past when you felt really calm? Spend some time enjoying these feelings, while at the same time making a small movement, perhaps pressing your hands together, squeezing your earlobe, or just pressing your index finger and thumb together. Repeat this a lot, and eventually you'll be able to use this small trigger to anchor yourself to feelings of calm whenever you need to. Give yourself the opportunity to take a time out when you need to. Get away from your phone and your computer for 10 minutes and just go for a stroll around the block to clear your mind. A short time out can do wonders for your mental clarity and can allow you to think and make decisions from a place of calm rather than an emotional state of mind. Even just pausing before sending an email or making a phone call can be helpful. Work on yourself and acquire self-knowledge. Know that you have choices about how to interpret and react to events. Try and work out what your default settings are, and understand how to deliberately choose different responses. Once you know why things are driving you, you have choices, and once you have control over these choices, a sense of calm should appear. I hope this lightbulb talk will help you create a greater sense of calm whenever you need it.