"Stress resistance" 10 ways to not go crazy at work
1. Do not try to control everything
Stress begins when in certain circumstances demand that you impose exceed your ability to control them. The more in control you have, the less you are tense, and vice versa. Use the "internal control lever" to stop feeling like a victim of circumstances and to manage any situation. To do this, you will be required some effort to realize his first spontaneous reaction to what is happening, and to switch to make informed and targeted decisions.
Any problem consists of 50% of the factors that we can control, and the other 50% are beyond our control. That transcends you, draws you like a magnet attracts metal. However, getting stuck on the factors that you can not control, you will automatically configure itself to stress and once again find yourself in a vicious circle, out of which not see. Remember that when you are caught in the grip of stress, you need only to concentrate on what is in your power to fix it. The feeling that you are able to control something that increases your ability to handle stress. In fact, even a one-minute visualization of how you change things for the better, will fill you with positive emotions and reduce fear.
2. Think of the problem as a temporary phenomenon
It is much easier to maintain stability under stress, if you treat the problems as temporary difficulties, which eventually resolved. In other words: "The problem will be resolved quickly. It only affects one particular situation, and not on the rest of my life. I can handle it". This view of the situation will become your vaccine feeling of helplessness and depression. Even if the changes are constant, you can adapt to them the main thing - to take them as a process of development, during which the current confusion and chaos in the end will give you new opportunities.
People who are well-adapted to the changes that can be called realistic optimists. How to become so?
Switch to the "industrialized". People tend to two types of thinking. "Fixed mindset" - when they rely only on their own knowledge, and everything that goes beyond that, seen as a misconception. And "industrialized" - when they see learning as a process and, therefore, are not afraid to make mistakes and thus acquire new experience.
3. Step back
If you can not see the lumen, and nothing has changed for the better, even if to achieve modest results you have to apply a super-it's time to step back a bit from the situation. This may be the optimal output in many cases, when your company is changing and you have a little time to accept the current terms; when you have to deal with difficult communicating colleagues or business partners, but you are not in a position to dictate its terms. Applying the principle of "reasonable detachment" in practice, you, on the one hand, involved in the process and contribute, on the other hand, you are emotionally abstract from any outcome of your efforts. Participate only in those battles that are worth your time and energy. Draw a line: a negative effect, you can bravely take and what is not? Remember that you have to stay on the "healthy side" features.
4. Learn how to "turn off"
Your nervous system determines your natural reaction to stress, and consists of a button "on" button and the "off", which ideally should work in tandem. Button "on" - the sympathetic nervous system (SNS). It energizes and helps to focus on the issue. It responds to external stimuli such as e-mail or voice of your head. It turns on automatically every time you need energy supply. The button "off" - the parasympathetic nervous system (PNS).
It controls all the basic functions of the body at rest, including breathing, heart rate and sleep cycles. While the SNA includes your stress-realizing system, PNS it off. You must learn to activate a targeted PNC.
For the development of endurance athletes use interval training, among which are the periods of restoration and replenishment of energy. This so-called model of "intensive physical exercise / recreation." Indicate periods for themselves "on" and "off" in the schedule of the day. To restore, select classes that you relax, or classes that fill you with energy. The best option - to alternate them.
5. Breathe correctly
There are many ways to press the button "off". Such techniques as breathing exercises and meditation, have gained popularity because they do not require special conditions and they can easily resort directly at the workplace. According to neuroscientist Sony Sequeira, slowing breathing or deliberately handling it, you break the automatic breathing patterns and subconscious emotional patterns that are based on them.
For example, you can do the exercise "breathing in three stages," several times a day to reduce the activity of the SNA. Breathe in through your nose, hold your breath, exhale through the nose - all to equal the score (for example, five schёtov inhale, holding your breath for five schёtov and exhale for five schёtov). Connect the tips of the fingers of both hands to balance the right and left hemispheres. The duration of exercise - three minutes, one to two times a day or in case of overload. For better results, you can do the exercise on a daily basis and to increase its duration to 7-11 minutes.
6. Prioritize
The best way to keep your internal work schedule under control - is to try to have all your thoughts in one direction. This phenomenon is known as the line of thinking. Imagine the results you want to achieve, and then think, feel and act for the sake of his achievements. When you are clear about your purpose, it helps you focus on the circumstances to which you are able to influence.
It is very important to teach the brain to direct your attention only to the incoming stimulus that is most relevant to your priorities, filtering out all the minor.
7. Delegate
Look for opportunities to delegate functions and tasks. It's like juggling. It is necessary to distinguish between glass and rubber balls: attention should be given a glass balls and rubber balls are not scared to drop or pass it to someone else. If you can not delegate responsibility for the reason that there are no people around you who can do the necessary work, go to "your half way." Make it so that employees who do not show the proper result, were able to express themselves. On the other hand, if they have no progress, and do not hesitate to find someone who will perform the task better. A significant portion of the stress caused by the fact that we put up with low skills or avoid direct discussion of poor results in an attempt to preserve the "diplomacy".
8. The right to say "no"
Here are some tips on how to say "no" without feeling remorse. Be straightforward - conveyed to the interlocutor clearly and understand why you can not meet his request at all or within the established deadlines. Ask for more time, or replay the job. Change its expectations! I sincerely share his feelings: "When you first asked me about it, I took the task with enthusiasm, as [...], but then I thought about all the good" or "I'm sorry, but I can not help you ...." If you now especially difficult, you can "shift the blame" on the other: "I promised (my husband, son, etc.) that I will have dinner at home at least three times a week." Answer "no" to a certain request, but try to keep the opportunity in this relationship in the future. Suggest to do what you really able to do, even if your proposal differs from the original request. Also, do not forget to ask how things are going, the next time you meet that person.
9. Less distracted
You always someone distracting and would detract from the job - it's inevitable. Nevertheless Take your time, energy and attention as a valuable and non-renewable resources that should be protected. The work of the majority of office workers on average dropping off 7 times per hour - about 56 times a day. As a result, we spend 2.1 hours a day on the distractions. Perhaps you think that because you distract others, and they should stop doing it. You sincerely hope that they will read your mind and guess yourself what you think of them when they distract you!
You have to be thoughtful and rigorous criteria, what the situation deserves your immediate attention. If you really want to avoid distractions, the easiest way to disable notifications of new messages or answer the phone. In addition, you can "make them into my schedule," so that you can control the time when others want you something to distract. For example, plan regular meetings with colleagues, if further work will depend on your feedback. Select "Backup (buffer) time," when you will be able to solve unexpected problems, or devote time feedback. Clearly set when you are available to others, and when not.
10. Respect sleep
Some of you have trouble sleeping. This occurs because the SNA is constantly on edge. The blue light from the computer screen blocks melatonin - and it comes to bite you. To transition from "the included" state to the "off" was not so sharp, it is necessary to develop a complex for the preparation of the body for sleep. Start 15-30 minutes before going to bed. If possible, the lighting should be as close as possible to the natural, such as candles. Make a list of all scheduled tasks on the following day, that today cram your head. For one to three minutes, concentrate on what was a good day and thank you. Take that calms you - it may be reading, drawing or meditation.
If you can not sleep, try this breathing exercise. Close the right nostril with the thumb or index finger of the right hand and left nostril breathing. If possible, it is also possible to roll over on his right side, his head resting on the pillow so that the right nostril closed. Duration: three to five minutes. This exercise soothes due to the activation of your TNC. When you breathe the left nostril, then after three to five minutes again plunged into the bliss of sound sleep.