The ability to manage their emotions and remain calm under pressure has a direct relationship to performance. TalentSmart conducted a study with more than one million members, and we found that 90% of the most productive people in stressful situations can control their emotions, remaining calm and collected.
Consuming stress can cause damage to our physical and mental health. Intrigue stress (and anxiety that accompanies it) is that it is absolutely necessary emotion. Our brain is so constituted that difficult for us to act if we do not feel at least a minimum level of emotional background. In fact, the performance reaches its peak when all forces and this, in turn, is accompanied by a moderate level of stress. And as long as the stress is not chronic, it is harmless.
In the new study, University of California opened a positive aspect of the experience moderate levels of stress. Remarkably, they also emphasize how important it is to keep stress under control. The study, which was conducted under the direction of Elizabeth Kirby, stumbled on the fact that the state of stress in the brain, new cells are responsible for a good memory. However, this effect is observed only in cases where stress discontinuous (intermittent). As soon as the state of stress becomes long, the brain's ability to create new cells leveled.
"I think, periodic stress events keeps the brain in working order, and you achieve the best results when careful," - says Kirby
For animals abrupt stress - all the events with a threat to life in their immediate surroundings. In ancient times, this was also true for humans. As soon as the human brain work is complicated, we have developed the ability to get nervous and re-experience the event. This has led to long-term stress often arises.
Besides increasing the risk of heart disease, depression and obesity, stress reduces the daily operation. Fortunately, while behind you is not after the lion, all your accumulated stress is subjective and you can manage it. The most successful people use well-honed techniques from his arsenal. These methods allow them to enjoy life, provide short and intermittent stress, regardless of what is happening around them.
I met with a variety of approaches that use successful people are under stress, and led the 10 most effective. Some of the ways are obvious, but the complexity of them to know when they need to use and to have the necessary skills to really act, despite the stress.
1. They are grateful for what they have
Make an overview of what you can be thankful for, is not just the "right" strategy. This also improves mood because reduces the level of stress hormone cortisol by 23%. A study conducted by the University of California, Davis, found that people who cultivate gratitude every day, are in a good mood and well-being and tone. It seems that here plays a major role is the normal level of cortisol.
2. They do not ask: "What if?»
The question "What if?" Adding fuel to the fire of stress and anxiety. Events can develop the most a thousand different scenarios. And the more time you spend worrying about the possible developments, the less time you concentrate on that calm you and allow to keep your stress under control. Balanced people know that the question "what if?" Just lead them to where they want to go or where they do not need.
3. They remain positive
Positive thoughts help make the voltage unstable due to switch attention to something calming. You need a little help to his restless mind, consciously choosing something positive to think about. Every positive thought refocus our attention. When all is well and you are in a good mood - it's relatively easy. When the situation gets worse, and you drowning in negative thoughts, it can be difficult. At such times, remember your day and look for at least one positive point, no matter how insignificant it is. If you can not remember something this day, remember the previous day or week. Perhaps you will find something nice in front, on which you can focus. The bottom line is that you need to find something positive, to which you can turn the inner eye at a time when dominated by negative thoughts.
4. They distance themselves
Understanding the importance of discontinuity of stress, it is easy to see how the rest of the "framework" helps to manage stress. When you make yourself available for questions 24/7 job, you put yourself under the constant impact of negative factors. Deriving himself in "offline" and even - wow! - Turn off your phone, you can help protect your body from the constant stress source. Research has shown that something quite simple like checking e-mail, can increase stress levels.
Technology provides constant communication and expectation that you will be available 24/7. It is very difficult to enjoy life outside of work, where every minute you phone falls mail that changes the direction of your thoughts and makes you think (read: nervous) about the work. If you exclude yourself from the work of communication in the evenings working week is an impossible task, then maybe this weekend? Choose times when you "cut the cord" and go offline. You will be surprised how these moments are life-giving and how they reduce stress by releasing a weekly schedule time to recharge the brain. If you are concerned about the negative consequences of such a step, first, do it at a time when you most likely will not be disturbed - for example, on Sunday morning. When you get comfortable with such periods, and your colleagues get used to that at this time you are out of touch, gradually increase the time intervals that you spend outside technologies.
5. They limit caffeine intake
Drinking caffeine triggers the release of adrenaline. Adrenaline is a hormone action "fight or flight" survival mechanism that makes us at a meeting with the danger of more active and fight or flee "to the mountain." The reaction of "fight or flight" disables rational thinking in order to respond more quickly. That's right, when is yours chased by a bear, but not so great when you respond to a sharp letter. When caffeine causes our brain and body in this hyper state of tension, our behavior is subject to emotions. Stress, which is created caffeine is not interrupted because caffeine long period of breeding, and all the way to its exit from the body it affects the body like a drug.
6. They sleep
I sacrificed years of "slippers," but I can not say about the importance of sleep to enhance emotional intelligence and stress management level. When you sleep, your brain literally recharges, shuffling events of the day, storing them in memory or tossing aside (which is the cause of dreams). You wake up refreshed and with a clear head. Your self-control, attention and memory deteriorate when you are not sleeping or wrong. Lack of sleep increases levels of stress hormones even without stressors (stressors). Tensions projects make you think that there is no time to sleep. However, the allocation of time for a decent sleep at night is the only factor that does not allow you to lose control over what is happening.
7. They fold negative conversations inside
A huge step in managing stress is to stop the negative internal conversations when they occur. The more you chew your negative thoughts, the more power you give them. Most of our negative thoughts - it's just a thought, not facts. When you find yourself thinking negatively or pessimistically, your inner voice says, "It's time to stop and write down the negative thoughts." Just stop what you're doing and write what you think. Giving himself one time to stop the flow of negative thoughts, you will become more rational and more clear-headed assessment of their authenticity.
Bet on anything that your statements are not true always when you use words like:. "Never", "worse", "always", etc. If your statements even already on paper look like the facts, let them check out the other, or colleague that you trust, and see if he or she agrees with you. The truth will come up definitely out. When something looks like something that happens all the time or never happen, know that it is only a natural reaction of your mind the tendency of the threat, blow frequency and complexity of the event. Determination and designation of their thoughts, just like thoughts, separating them from the facts that will help you avoid the vicious circle of negativity and turn to face the new positive perspectives.
8. They are rethinking their prospects
Stress and anxiety stokes our perverted perception of events. It is easy to think that unrealistic deadlines, harsh bosses and traffic that is outside of our control, are the reasons that we are all the time under stress. You can not control what is happening, but you can control your reaction to it. Before you spend hours getting stuck on something, give yourself a moment to assess the situation in the long term. If you are not sure at what point you need to do it, try to find a clue that your concern is not in proportion to the stress factor. If you think generalized statements such as "Everything is bad," or "Nothing will help", it is a signal that you need to review the situation. An excellent way to correct such unproductive thoughts is to compile a list of certain items, which can not be obtained or do not work. Most likely, you will come to a number of specific things - not all in a row - and the amount of stressors will look more modest than previously
9. They breathe
The easiest way to obtain an intermittent stress that we and so do all the time - in the breath. Practice being in the present moment with a concentration on the breath will begin to train your mind to focus solely on the task at hand and keep the monkey stress on a short leash. When you experience stress, take a break for a couple of minutes to focus on your breathing. Shut the door, shut out all the distractions, just sit in a chair and breathe. The goal is to spend all this time, to pay attention solely on the breath, which will protect your mind from the chaos. Think about the feelings on the inhalation and exhalation. It sounds simple, but to do it more than a minute or two - it is difficult. Normally, if you are distracted by other thoughts. Of course, it will happen in the beginning. All you need to - it's just return your attention to your breathing. If the concentration on the breath to you is similar to a real battle, try to count each inhale and exhale to 20, and then start again at 1. Do not worry if you have lost your account - you can always start again
This task may seem too simple and a little silly, but you'd be surprised how calm you feel when, and how it will be easier to move away from destructive thoughts that might otherwise get stuck in your head for a long time.
10. They use their own circle of support
It is tempting, and yet, completely ineffective to try to take on everything yourself. For balance and productivity you need to understand your weaknesses and ask for help when you need it. This means the connection of its terms of support, when the problem is too complex and causes depression. Each "team" there is someone at work, or outside it, who support them and is willing to help find the good in a difficult situation. Identify those people in your life and ask for their help when you need them. Such a simple action, such as talking about your troubles, will yield anxiety and stress and fail to a new vision of the situation. In many cases, other people can see the solution, which you can not see, because they are not emotionally involved in what is happening. Asking for help alleviate your stress and reinforcing relationships with those whom you rely.
Author: Travis Bradberry, Ph.D.