5 rules to deal with stress for those who want to succeed

In the world there are two kinds of people: some know that they can influence the course of events, while others feel as if everything is happening around itself. Participants in the first group understands that life and career are entirely in their own hands, and other ways to achieve the desired simply does not exist. Representatives of the second category are behaving exactly like Forrest Gump: sit and wait for the bus, so he had them somewhere drove.

A psychologist at the University of Florida Judge Tim (Tim Judge) showed that people who are confident and They feel that they themselves have control over their lives, eventually do better in almost every case. These study participants - let's call them "responsible" - not only better fulfill their professional responsibilities and quickly learn new tasks, but also had an annual income by 50-150% higher than in their colleagues.

Tim Judge study revealed an interesting feature of responsible people: they do not lose his presence of mind, even in the most difficult circumstances. Yes, they, too, is not in itself, but the question is how they use their excitement.

Responsible know that the future depends entirely on themselves, why worry only fueled their fervor. Despair gives way to a drive, and is replaced by awe and fear comes perseverance.

Is defeated in the dust of their long labor, or again denied hiring, they are in no hurry to raise the white flag. Life can throw up any surprises, but responsible people only double and triple our efforts.

How it works

Responsible for much labor efficiency superior to all others, because the ability to control emotions and remain calm even under severe stress is in direct connection with the performance. 90% of the most efficient professionals share one important skill: they know how to manage their emotions.

Generally, anxiety - feeling absolutely necessary. It is difficult to get down to business as we do not start at least a little worried about it, so is the way the human brain. The peak of our performance comes at a moderate level of anxiety.

The trick is how to overcome stress and to keep it within reason, in order to achieve maximum performance.

We know perfectly well that the permanent experiences have serious consequences for our physical and mental health. So why are we so hard overcome anxiety and thereby improve their lives? Researchers from Yale University found the answer.

Severe stress reduces the volume of gray matter in brain regions responsible for self-control. You lose self-control - and are losing the ability to cope with anxiety.

In this state, you not only can not protect yourself from getting into difficult situations, but also to create them yourself (for example, too rapidly in response to the words or actions of others). Reduced self-control is especially dangerous when the stress gets to physiological functions. It contributes to the development of hypertension and diabetes, leads to depression, obesity, and also reduces cognitive ability. It is a vicious circle, where the rising level of human experience brings to exhaustion.

What do we have to do

If we are not able to cope with the excitement, we will never realize their full potential. Each of us in difficult situations is nervous, but there are proven ways to conquer anxiety and fear of uncertainty - just five simple and incredibly effective steps. Before you read any further, it is necessary to realize one thing: right now is really nothing more defined, including your future. What will it be? You decide.

Step 1. Prepare for change

No one can ever completely keep everything under control. Even the most responsible people from the study Judge sometimes remain out of work, and their business is going through hard times. The difference is that they are fully prepared for the changes and know how to use what is happening to their advantage. You too can learn this.

periodic component list important events that may occur in the near future. The goal here is not to predict the changes with which you will have to face. This exercise improves your ability to adequately meet the impending changes. Even if the events in the list will never become a reality, the practice of preventing changes and prepare for them in advance helps to believe that the future is really in your hands.

Step 2. Focus on opportunities

All of us in his youth very firmly hammered into his head that life is unfair. This phrase - an alarm tone, despair and passive inaction. Let sometimes it is impossible to prevent the unpleasant events, we are always free to choose how to respond to them.

The list of the first point jot down all possible reactions to each event. You'd be surprised what arsenal typed responses to seemingly uncontrollable circumstances.

Step 3. Rewrite the script of his life

This is the most difficult - have to give up on what you have long been accustomed to. Each of us has a certain scenario of behavior in a given situation. So, if you want to manage your life, it has to be rewritten.

Think of any difficulties you have encountered. What you pay The available time prevented the situation to their advantage? Write down everything that happened, it will be a failure scenario. Now imagine what it would be necessary to lead yourself, repeat this situation. At this time, you would not make a blunder, right? This is the scenario of responsible behavior, which is to replace the previous version failed. In any difficult situation compare your thoughts at the moment with the negative and positive scenarios. This not only helps to choose the right course of action, but also change the way of thinking, and behind him, and the life.

Step 4. Stop harass a vain

Timely abandonment of soul-searching - an important step in dealing with stress and anxiety. The more often you get hung up on negative thoughts, the more gives them power over themselves.

Most of our negative experiences - it's just a thought, but not the facts.

Once you realize that you are starting to listen to the pessimistic forecasts their inner voice, immediately write down what you think. Dimming at least a couple of minutes these sad considerations, you will be able to more efficiently and sensibly assess their degree of truth.

In your meditations see the words "never", "worst" and "someday"? Be sure it is a fantasy that in reality do not have any relation. If the thoughts in writing are pretty believable, let them read someone whom you trust. Let's see whether he agrees with you or not.

When we think that any situation will last forever, or, on the contrary, will never happen, it is only brain pranks, who enjoys making mountains out of molehills and exaggerating the frequency and significance of this or that events. Defining clear boundary between fact and speculation will help break the cycle of anxiety and start a movement to new heights.

Step 5. Be thankful

Devote time to the realization that you are grateful for life or people, it is important not only because it is considered good form. This behavior reduces anxiety and significantly reduces the level of cortisol, a stress hormone. University of California study, Davis proved that people who regularly express gratitude, There is a marked improvement in mood and a burst of energy.

The main thing to remember: an overwhelming anxiety and self-empowerment - are mutually exclusive concepts. Each time Stress kills your ability to work, just follow the five steps listed above, to realize their strength and regain control of the situation.