Nervous tension reduces productivity, spoils mood, and causes significant damage to health. Fortunately, stress can be resisted.
We all know that intense experiences have severe emotional and even physical consequences. So why are they so hard to manage?
Researchers at Yale University (USA) know the answer. Even in the healthy, stress causes the brain to shrink. Yale study shows that stress reduces the volume of gray matter in those areas of the brain responsible for self-control.
Thus, each emotional shock, suppressing the ability to control stress, exacerbates subsequent shocks. It turns out a kind of vicious circle.
But do not be discouraged. You can reverse this effect and manage stress if you only prioritize this goal. The sooner you move on to effectively manage your emotions, the easier it will be to avoid further harm from nervous tension.
Fortunately, the brain’s plasticity allows it to rebuild and repair damaged areas as we change behavior. That is, by adequately relieving stress, we train the brain to resist pressure more effectively.
These strategies can help you rebuild your brain and deal with stress.
Learn to say no
For many, saying no is a challenge. But there is no need to be fearful of this word. If you have to refuse, avoid the phrases “I don’t think I can” or “I’m not sure.” By saying no to your new responsibilities, you honor those already taken and help yourself successfully fulfill them.
Due to technology, we can constantly stay tuned. It seems to me that if it were to be so. But enjoying peace of mind in your free time is extremely difficult if at any moment an e-mail can change your way of thinking.
Frequent shutdowns help keep your tension in check and rest. Being in the access zone around the clock, you only expose yourself to an inexhaustible stream of stress factors. But if you force yourself to go offline or even turn off your phone, you will allow your head and body to relax.
Studies show that even not checking your e-mail on weekends can help reduce stress.
If you can’t ignore work contacts on weekday evenings, how about weekends? Choose the right time and keep yourself out of business. By incorporating these mental recharges into your weekly schedule, you will be amazed at how refreshing these breaks are, how they relieve stress.
If you are worried about the adverse consequences, try to disconnect first only when the likelihood of contacting you is minimal. For example, on Sunday morning. As you begin to get used to such measures, gradually increase the time spent in isolation from technology.
Neutralize unfriendly people
Unpleasant personalities are frustrating, tiring, and stressful. You can control your interactions with them by holding your senses. When dealing with such a person, approach the situation wisely. Protect your emotions, and don’t let anger or frustration wreak havoc.
At the same time, consider the unpleasant person’s point of view and motives to reach a consensus. Even when everything goes downhill, you can endure such a person without letting him piss you off.
Don’t hold grudges
They also cause stress. Simply by remembering a grievance, you put your body into “fight or flight” mode – a survival mechanism that prepares the body to battle or runs from a threat. When danger is in front of you, this reaction saves a life. But if the threat has long passed, then the stress supported by memories only damages the body and can have a devastating effect.
Researchers from Emory University (USA) have shown that prolonged emotional stress increases blood pressure and contributes to heart disease development. Holding on to resentment builds up tension. People with high emotional intelligence avoid this condition at all costs. Letting go of the grievance will not only make you feel better but also improve your health.
Self-awareness is a simple, research-backed form of meditation that helps you subdue recalcitrant thoughts and actions. People who practice it concentrate better even when they are not meditating. This technique is excellent for dealing with stress because it suppresses feelings of uncontrollability.
Self-awareness makes it difficult to spontaneously switch between thoughts, which helps to refrain from negative reasoning. It’s an excellent way to cope with your daily work while staying calm and productive.
Put things in perspective
The reason for our worries often lies in the distorted perception of events. Before you waste a lot of time reviewing your boss’s instructions from the last rally, take a minute to see the big picture. You can resort to this method when the level of anxiety does not correspond to the real reasons for it.
If you find yourself thinking superficially, then try to rethink the situation. The best way to get rid of this train of thought is to list the things that went wrong. Most likely, you will count one or two points and will not bury the whole idea.
To stay calm, it is crucial to understand that feelings often distort the situation, and the scale of the problem may not be as significant as it seems.
Use your support system
Attempting to do it all on your own is tempting but ineffective. To stay calm and productive, you need to acknowledge your weaknesses and ask for help when you need it. In other words, if the situation becomes too difficult, a support system must put in place.
Everyone in life has people who are ready to cover and support in difficult times. Find such people in your environment and turn to them for advice or help when needed.
Even simply talking about your worries can reduce your anxiety and change how you look at the situation. Most of the time, other people see a solution that you do not see because their perception of the problem is free of unnecessary emotions. Asking for help will reduce anxiety levels and strengthen relationships with those you hope for.
The strategies listed may seem simple. But when stress clouds your mind, it can be challenging to apply them. Overpower yourself when your head spins with excitement, and you will reap the benefits of disciplined stress management.