Short-term stress - normal and natural phenomenon. Problems begin when stress continues for a long time and becomes chronic. Over time, it undermines our physical and mental health.
When we talk about managing stress and striving for balance, I mean not the balance between stress and relaxation. It is a balance of the various parts of our brain - the most ancient, "animal" (it is called the reptilian brain) and the most advanced and perfect (so-called "human" part of the brain).
To think creatively and perform intellectual work, all parts of the brain should be fully involved. Reaching such a balance, we will be able to realize its full potential, says psychotherapist Douglas Kong.
1. Learn how to practice mindfulness
State of awareness - this attentiveness, combined with relaxation. Normally it is attained by deep breathing. Traditional relaxation techniques, breathing exercises, different types of meditation, biofeedback - all these methods serve the same purpose - to calm the overexcited our sympathetic nervous system.
When you are tense, take a short break and look around, pay attention to all that surrounds you, down to the smallest detail
In deep relaxation you can go to sleep, but awareness means relaxation, which does not interfere actively operate in this state, we have a better control over themselves and are able to do more.
2. Constantly remind yourself that you are in security.
Symptoms of stress can be removed by simple breathing exercises, but it is also important to tune in to solve the problems that bother you. Most of them can be solved by looking at the situation from a different angle, or to take concrete measures. To clarify ideas, it is useful to discuss with someone that happens, it is better if it is a professional counselor.
3. Take care of your body
If you constantly do not have time and want to work in a stressful environment, do breathing exercises, at the same time focusing on the sensations in the body. Pull yourself together and decide what to do. Focus on this, relax and stop worrying about everything else. You might feel better.
If the work is constant stress (especially when you have someone to compete) at some point, put off all these things aside. Take a good look at what you are doing. Breathe deeply, focus. Soon you will come to a deeper understanding of what is happening, and there will be new ideas. Even in a situation of intense competition deliberate action will be much more effective than the spontaneous and reckless reaction to stress.
5. Spend time with friends and family
Communication with people who are important to you and which are important for you, helps to relieve stress. Do not forget to meet with friends and family to have a good time, and in difficult times - to support each other. When we have a "support group", you can rely on, we are much easier to overcome and control the anxiety associated with the pressure of circumstances.
6. Know how to appreciate the little things
When you are tense, take a short break and take a look around, try to pay attention to all that surrounds you, down to the smallest detail. Try to find beauty in the surrounding objects, some reason to experience the wonder and admiration. Do not forget sometimes to relax: a glass of wine, listen to music, spend time with friends. By doing all this consciously, we will "restart" your body and psyche.
7. Listen to what you say to yourself
What we say to ourselves in different situations and circumstances, encountering certain people? From this it depends largely on our perception of the world. Maybe we are constantly told myself negative beliefs or intimidate themselves? If you find for a similar, try to turn these negative statements into positive ones.
We should not deceive ourselves, but try to be as optimistic.
If you own do not work, consult a therapist to correct negative thought patterns.
8. Take frequent breaks
Desirably, every hour or every half hour. Not all of us afford long and continuous work intensively. As already mentioned, pause help us to "reset" and improve productivity. As a result, we work more efficiently, as we do not interfere with the stress.
During the break, it is desirable to be in a state of awareness and be attentive to everything that surrounds us. This will help to get out of the vicious circle of stress and to regain control of himself and his body. After the break, the prefrontal cortex (responsible for the strength of will and concerted action) will be fully involved, and you're ready for a productive and creative work.