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Studies have shown that the ability to manage your emotions and remain calm under pressure has a direct link to your performance. Here are some steps you can take to become a successful person in all that you do. Start off the Year of the Horse with a positive mindset! 1. Appreciate what they have Taking time to contemplate what you’re grateful for improves your mood, as it reduces the stress hormone by 23%. Research found that people who work daily to cultivate an attitude of gratitude experience improved mood, energy, and physical well-being. So take some time today to be grateful for all you have. Thank your mom, your neighbor and even the cleaner at the hawker centre.
2. Avoid asking ‘What if?’ This causes unnecessary stress and worry. Truth is things can go in a million different directions, and the more time you spend worrying about the possibilities, the less time you’ll spend focusing on taking action that will calm you down and keep your stress under control.
3. They stay positive You have to give your wandering brain a little help by consciously selecting something positive to think about. When things are going poorly, think about your day and identify one positive thing that happened, no matter how small. If you can’t think of something from the current day, reflect on your previous day or the delicious bowl of laksa you had for lunch. 4. They disconnect When you make yourself available to your work 24/7, exposes yourself to constant stress triggers. Forcing yourself offline and being occasionally MIA gives your body a break from a constant source of stress. Studies have shown that something as simple as an email break can lower stress levels. Give your boss a legit excuse to take a break! 5. They limit their caffeine intake Drinking caffeine triggers the release of adrenaline, the source of the “fight-or-flight” response. The fight-or-flight mechanism sidesteps rational thinking in favor of a faster response. This puts your brain and body into this hyperaroused state of stress, so do limit your cups of kopi-o.
6. They sleep Let your brain have its necessary recharge. While you sleep, it will shuffle through the day’s memories and store or discarde them (which causes dreams), so that you wake up alert and clear-headed. Your self-control, attention, and memory are all reduced when you do not sleep enough.
7. They squash negative self-talk Stopping negative self-talk is vital in managing stress. The more you dwell on negative thoughts, the more power you give them. Most of our negative thoughts are just that—thoughts, not facts. 8. They reframe their perspective It's true how you can’t control your circumstances, but you can control how you respond to them. So before you spend too much time dwelling on something, remind yourself to control your response instead and put the situation in perspective. 9. They breathe The practice of being in the moment with your breathing will begin to train your brain to focus solely on the task at hand. Close the door, put away all other distractions, and just sit in a chair and breathe. Be surprised by how calm you feel afterward and at your sharpened focus. 10. They use their support system It’s tempting, yet ineffective, to attempt tackling everything by yourself. To be productive, teamwork is key. Asking for help will mitigate your stress and strengthen your relationships with those you rely upon.
Article adapted from www.forbes.com |
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