Successful and stress

Successful people have one thing in common. Almost everyone knows how to manage stress. TalentSmart Research Center has conducted research with more than a million people and found that 90% of the most powerful in stressful situations can remain calm.

Stress has devastating health effects – eg. Yale study found that prolonged stress causes degeneration of the brain that is responsible for self-control. Tricky to stress (and anxiety related to it) is that it is a very necessary emotion. Our brains are programmed so that it is difficult for them to do anything if you do not feel this emotion, at least to some extent. The truth is that if adequate levels of stress, performance is highest. And until not long-term stress, is harmless.

As research shows, University of California at Berkeley, reasonable stress is beneficial. Their study showed that due to the onset of stress in the brain cells of new born improving memory. However, this only applies to intermittent, short-term stress. Once the duration of the stress exceeds a certain limit, the ability of the brain to produce new cells suppressed.

“I think the occasional stress and keeps the brain alert and, if you are ready, your performance is better,” says Kirby. In animals constitute short-term stress caused by physical threats majority of their emotional experiences. That long ago was true about people. How does the human brain evolved, we gained the ability to take charge and consistently go for his, which led to the formation of long-term stress.

In summary, from unhealthy stress needs to be done healthy stress, which means that long-term stress must be divided into short-term stress.

Those most powerful of us are adept at coping with stress, and they apply their skills in challenging situations. By decreasing the level of your stress, no matter what was going on around them, thus ensuring that the digestive stress is short-term rather than long-term.

I know many strategies that successful people apply when faced with stressful situations. Below are the best ones. Some of these strategies may seem obvious, but the actual um lies in the ability to recognize when to use them, and do whatever the feelings of stress. So what excel successful?

They appreciate what they have – are grateful

Find a time that you appreciate what you have in life, not just ‘right’ thing. Improves so does your mood as you reduce the cortisol, a stress hormone, by 23%. Research conducted at the University of California at Davis has shown that people who daily develop a sense of gratitude, you better mood, more energy, and they were physically better. It is likely that low levels of cortisol has played a crucial role.

They do not ask “What if …?”

“What if …?” – A question that has added fuel to the fire of stress and worry. Things can develop all kinds of ways, and the more time you spend thinking about the various options, the less time you spend trying to control it and keep stress at a healthy rate. Quiet people know that speculation of “what if …?” Is brought into the state in which they do not want (and need not) be.

Keep positive

Positive thoughts help to keep short-term stress, since employ your brain what you nestresuje in the slightest. You must roztěkanému his brain a little help that you consciously focus on something positive. Any positive thought will help you begin to concentrate again. When everything is going well and you have good mood, it is quite simple. But when they fail, and your mind is flooded with negative thoughts, it may pose a particular challenge. In such a situation again go through your day and find something positive in it, even though it should be a small thing. When you find such a thing, remember the previous day or calmly on last week. Or, maybe you something positive to what you might think, for not long waits. The goal is simply to have something that you can lean on when you start to be subject to negative thoughts.

Can turn off

Given how important it is to keep short-term stress, it is quite obvious that regular rest breaks can help a lot. If you have already in operation mode 24 hours a day, 7 days a week, you run the constant influx of stressors. Forcing it off, and even (God!) I turn off my phone is a way to enjoy a little rest from the constant stress. Studies have shown that even something as simple as a break from dealing with e-mails can reduce stress levels.

The technology enables constant communication with that comes the expectation that you will be constantly available. It’s hard to enjoy a quiet moment away from work stress when you can phone any time to announce a new e-mail, for which you begin to think again (read “the stress”) job. If you struggled to disconnect every evening from business matters, why not try it at least on weekends? Select a period of time when cut the wire and remain offline. Alone amaze you how refreshing such moments are, and how much you disconnect a regular stress relief. If you are worried about the beginning of the possible negative consequences, choose a time when it is unlikely to contact you – like Sunday morning. Up to their offline while a habit and your co-workers begin to respect them, gradually the time spent out of the reach of technology to increase its length.

Limiting caffeine intake

Caffeine intake leads to a release of adrenaline. Adrenalin is the originator instinct “fight / flight” that you in case of emergency forces either stand up and defend themselves or run. This reinforces the instinct reaction speed at the expense of rational thinking. This is great if you’re just chasing the bear, but not so great it’s not if you have to answer curt e-mail. When the caffeine will cause too much stress, emotions completely dominate your behavior. Stress induced by caffeine is certainly not short because its half-life is long and it takes a while before you are leached from the body.

Sleeps

This is one of the most important things in my practice I repeat over and over and over again but still people do not respect it. When you sleep, your brain literally recharges their way through your day and saves something, something throws (which causes dreams), you could wake up in the morning fresh and light head. Your self-control, attention and memory suffer when you do not get enough sleep, or when your sleep is not what it should be. Sleep deprivation increases levels of stress hormones in itself, without having to be present at a stressor. Due to the demanding projects can often have the feeling that sleep is not the time, but that is not one sleepless night really is quite possibly the only thing stopping you from getting things under control.

Brushed up with

An essential step in managing stress is to cut off negative thoughts about themselves in the bud. The more you ponder the negative, the more it reinforces it. Most of our negative thoughts are only just ideas, not facts. When you catch yourself that your negative and pessimistic thoughts begin to truly believe in, say, “It’s time to drop everything and write to them.” So immediately drop everything and write down what you think. Once sacrifices some time to slow down the sequence of their negative thoughts, you will be able to rationally evaluate their credibility.

You can bet that your claims are untrue every time they show words like “never,” “worst”, “not at all” etc. If your claim truthfully i look on paper, show them to a friend or colleague you trust, and determine whether they agree with them. The truth will surely come out. Unless it appears that something is happening all the time, or vice versa does not happen ever, it’s just a natural reaction of your brain inflating your personal view of the frequency of a particular happening. Recognize and identify your thoughts as “ideas” will help you distinguish them from the “facts” and thus escape from the circle negativity to a more positive view on the matter.

Reevaluate their perspective

Stress and worry are nourished by the skewness of our perception. It is easy to tell that crazy deadlines, strict bosses and bad traffic conditions are the reason for our constant stress. Circumstances can not change, but its approach yes. So before u something for a long time utterly, try to look at it first from a different perspective. If you are unsure when to do it, try it at times when your nervousness disproportionate to the situation. If you are thinking style “Everything is wrong!” And “Nothing works,” it is time to reassess the situation. An excellent way to remedy this unproductive thinking is to write a list of things that are really wrong. Most likely, it turns out that these things are just a few (ie definitely not about all of them) and that their scope is not quite what it seemed.

They breathe

The easiest way to keep short-term stress, lies in what you do every day as well: in breathing. Exercises involving concentrating on your breathing and experiencing the presence teaches you to focus only on one task and help you shake off the stress. If you feel stressed, take a few minutes to focus on your breathing. Close the door, get rid of all distractions and just sit back and breathe. The aim is to concentrate all the time just to breathe. Feel the feelings of inhalation and exhalation. It sounds simple, but endure for more than a minute or two is difficult. If you wander off to other ideas, it is perfectly fine; from the beginning, you will become and you just start again perceive your breath. If maintaining attention in this way proves too difficult, try to count each inhalation and exhalation, and until the count of 20, start again from 1. If you lose the thread of counting, do not worry about it – you can always start over.

This task may seem simple or even stupid, but you’ll be surprised how calm then you feel and how much easier it is to stop thinking about things for which you are already stuck.

They use support

Handle everything alone is tempting, but completely ineffective. To be calm and productive, you have to recognize your weaknesses and ask for help when you need it. This means that you must use the support offered when you feel like it you getting too much. Everyone has to work outside or someone who is on their side, someone to root for them and willing to help them make the best of a difficult situation as much as possible. Simply confide worries you feel better and give you a new perspective. Other people usually see a solution that escapes you, because your situation is not so much emotional load. Ask for help can help relieve stress and strengthen your relationships to those who rely on.