7 ways to manage stress
Tips / / December 19, 2019
We all know that strong emotions have serious emotional and even physical consequences. So why are they so difficult to manage?
Researchers from Yale University (USA), know the answer. they foundBill Hathaway.Even In The Healthy, Stress Causes Brain To Shrink, Yale Study ShowsThat stress reduces the volume of gray matter in areas of the brain that are responsible for self-control.
Thus, every emotional shock, inhibiting the ability to control stress, exacerbating the subsequent turmoil. It turns out a kind of vicious circle.
But you should not lose heart. You will be able to pay back the effect described, and to cope with stress, if only to make this goal a priority. The sooner you will pass to effectively manage emotions, the easier it will be to avoid harm from nervous tension in the future.
William James (William James), American psychologistThe best weapon against stress - is the ability to choose one thought over another.
Fortunately, brain plasticity allows it to rebuild and restore damaged areas to the extent that as we change behavior. That is, removing the right tension, we train the brain more effectively fight stress.
These seven strategies will help you to restore the brain and deal with stress.
1. Learn to say "no"
Many say "no" - a serious test. But we should not be afraid of the word. If it is necessary to deny, avoid the phrase "I do not think I can" or "I'm not sure." The word "no", expressed in the address new responsibilities, you will honor the commitments already made and help yourself to successfully implement them.
2. deactivate
Thanks to technology, we can always stay in touch. It seems like it should be. But enjoy the tranquility is extremely difficult in your spare time, if at any time an e-mail can change your way of thinking.
Regular trip help control stress level and relax. Being in the access area around the clock, you are only left exposed to an endless stream of stressors. But if you force yourself to go into offline or even turn off the phone, then let the head and body to relax.
As shown by various studies, even if you simply do not check your email on the weekend, it will help reduce stress.
If you can not ignore the working contacts in the evenings on weekdays, then what about the weekend? Choose the right time and protecting yourself from the business. Including mental recharging in your weekly schedule, you will be surprised how refreshing these breaks as they relieve stress.
If you are worried about the negative consequences, try to start the switched off only when the probability of treatment to you is minimal. For example, in a Sunday morning. When you start to get used to such measures, gradually increase the time spent in isolation technology.
3. Neutralize malevolent people
Unpleasant personality frustrating, tiring and stressful. You can manage the interaction with them, controlling their feelings. When we have to deal with a man approach the situation wisely. Take care of your emotions and do not let anger or frustration wreak havoc.
At the same time, consider the views and motives of an unpleasant person to find the way to a consensus. Even when things are going downhill, you can endure such a person, not allowing him to get you out of yourself.
4. Do not hold grudges
They also cause stress. Just remembering the occasion for resentment, you are transferring the body in the "fight or flight" - a survival mechanism that prepares the body to fight the threat or flee from it. When the danger in front of you, this response saves lives. But if the threat is long past, it supported only memories stress damages the body and can have a devastating effect.
Researchers from Emory University (USA) have shown that prolonged emotional stress increases the pressure and contribute to the development of heart disease. Hold a grudge, you accumulate stress. People with high emotional intelligence escape this state at any cost. Letting go of resentment, you'll not only feel better, but also to improve their health.
5. The practice of meditation
Self-awareness - is a simple, backed by studies a form of meditation that helps bend the will of the rebellious thoughts and actions. Practitioners its people better focus, even when you do not meditate. This technique is ideal for dealing with stress, since suppressing a sense of uncontrollability.
Self-awareness prevents spontaneous switching between thoughts that helps to refrain from negative arguments. This is a good way to cope with everyday work, keeping calm and efficiency.
6. Look at things in perspective
The reason for our troubles often lies in a distorted perception of events. Before you kill a lot of time parsing instructions to the Chief of the last meeting, take a moment to see the whole picture. You can use this method when the alert level does not correspond to the real reasons for it.
If you find yourself on that surface meditate, try to rethink the situation. The best way to get rid of this line of thought - to list the things that really went wrong. Chances are you counted one or two points and become bury the whole idea.
To stay calm, it is important to understand that feelings are often distort the situation and the scale of the problem may not be as significant as it seems.
7. Use your support system
Trying to do everything yourself - tempting, but ineffective. To remain calm and productive, it is necessary to recognize their weaknesses and to ask for help when you need it. In other words, if the situation becomes too complex, it is necessary to use a support system.
In every life there are people willing to cover and support at a difficult time. Find these people in their environment and ask them for advice or help when you need it.
Even a simple conversation about your worries can reduce excitement and change the view of the situation. In most cases, other people see the solution, which you do not notice, because of their perception of the problem is free from unnecessary emotions. Please help reduce the level of anxiety, and strengthen relationships with those whom you hope.
These strategies may seem simple. But when the stress cloud your mind, they will be difficult to apply. Overpower yourself when the head goes around with excitement, and you will reap the fruits of disciplined management of stress.