A stressful situation is, we can say, any event in our life. Not even necessarily negative. And given how much the rhythm of life has accelerated over the past century, it is not surprising that we began to encounter stress more often. Our brains have to process a huge stream of information in a day, respond to a constantly changing environment and people. And sometimes we simply lose control over our bodies (especially in situations that seem critical to us, although they are not objective), which we later regret.
What happens to the body during stress
All these are tricks of our brain, namely its amygdala located in the temporal regions. It is they who are responsible for our reaction to what is perceived as dangerous. It works as follows: the amygdala signals the endocrine system about the occurrence of danger. And that in turn produces a sharp release of stress hormones - cortisol and adrenaline - into the bloodstream, because of which rationality temporarily leaves a person, giving way to an animal reaction. The stressful situation reduces the ability to make rational decisions and dulls the analytical ability. Attention is concentrated solely on danger, and then you may even find that you don’t remember much of what was happening at a critical moment. The brain seems to turn off the memorization option, throwing all the resources of the body to salvation.
Such is the specificity of our nervous system, which we inherited from distant ancestors who lived in a state of permanent threat to life. And although this once allowed humanity to survive, today we want to control ourselves, even when the situation gets out of control, so as not to do anything stupid, which we will have to regret later. But is it possible?
Of course, it is unlikely that they will be able to completely defeat the brain, but it is definitely possible to cunning a little. There are several effective tricks for this.
1. Appreciate what they have
If you distract from work and make a list of what you value in life, most likely you will feel calmer. Feeling grateful reduces cortisol levels by 23%. In addition, according to the results of an experiment conducted at the University of California, people who experience a sense of appreciation daily improve their mood and physical condition.
3. Remain positive
Positive thoughts distract from stress. To calm down, you need to think about something pleasant. This is an easy task if you are already in a good mood. But when you are on the verge of despair, it seems to you that finding something positive is unrealistic. In this case, think and name at least one positive event that occurred during the day. Understand that something good happens on a bad day.
4. Go offline
Modern technologies provide people with communication 24 hours a day, which makes us available for round-the-clock work. If you do not distinguish between life and work, you yourself expose yourself to constant stress. To stop thinking about work, try going offline. Start with short periods, such as the morning of the weekend, when attempts to contact you about work are less likely.
You will be surprised how much the level of stress in your life will decrease if you disconnect from work.
5. Drink less coffee
Due to the frequent use of caffeine, the pulse quickens, there is a feeling of excitement, a surge of energy. This is how the survival mechanism is designed to quickly respond to a threat. If the bear does not pursue you, your body does not need such stimulation, as it increases the level of stress and a sense of anxiety.
2. Restore breathing
Suddenly, a stressful situation changes breathing almost in the first place. The rhythm goes astray, it becomes uneven. Your task is to take control of it again. Try to start breathing under the count. This will make breathing rhythmic. And try to ensure that the amount of inhaled in exhaled air is the same. This will restore evenness to the breath.
8. Ask for support
It is completely ineffective to do everything yourself.
To work calmly and productively, you must acknowledge your weaknesses and ask for help when you need it.
This approach will not only help you complete tasks more efficiently and faster, but will make your job easier.
4. Look at the problem from the side
Being inside the problem, we are not able to adequately assess its true potential and significance. Therefore, a very effective technique would be to look at it from the outside. Imagine that you went beyond your physical body and look at what is happening from the side. How serious does stress now seem? It is possible that you exaggerate the scale of the tragedy.
5. "And if ..." - your main enemy
It often happens that the reactions of our body to stress are caused not by the root cause, which may be objectively significant, but by the consequence of the thought process. Under the influence of hormones, we begin to feverishly search for solutions, and the imagination throws us options for the development of events in the subjunctive mood: "and if something like this and that happens." And these scenarios rarely have a positive connotation. The brain, however, is unable to distinguish between real danger and far-fetched. He reacts to fantasy as a real situation. As a result, the reaction to stress is only exacerbated. Therefore, as soon as the thought “what if ...” comes to you, say “stop” and try to refocus your attention on something else.
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How to keep calm
How to keep calm man in any situations, if excessive emotionality leads to undesirable consequences? It is often difficult for an individual to cope with anger, hatred, aggression on his own, and he does not know what to do with these feelings. Keeping calm in stressful situations will be easier if a person realizes for himself the need to control his own emotions. With "hot" you can say and do things that people often often regret later on. In addition, if an individual in a critical situation succumbs to anxiety overcoming him, then his ability to think logically, make rational decisions is lost and the ability to act correctly decreases sharply.