The United States EQ testing organisation TalentSmart conducted a study and sampled more than one million people to observe. It was found that people with achievements in all aspects of performance, about 90% can control their emotions so that they will not make a too much emotional judgment and will not make panic decisions because of an emergency.
Dr Bradberry, the American psychologist and founder of TalentSmart, has seen many useful ways that successful people have adopted in the face of stress. He listed on LinkedIn the ten best he thinks. Some of these approaches are obvious, but the real challenge is to realise when you need to use them and whether they are necessary for the context of stress. The ten methods are as follows:
- Be grateful for what you have
Taking the time to think about what makes you thankful is not only a morally "right" thing, it can also improve your mood because it can reduce the stress hormone by 23%. According to a study conducted by the University of California, Davis, people who cultivate gratitude every day will feel that their mood, energy, and physical health will all improve. This positive attitude is beneficial to both body and mind.
- Avoid asking "What if...?"
"What if ... what to do?" This is typical pessimistic thinking that will increase stress and anxiety. Although there is nothing wrong with being fully prepared in advance, everything can move in millions of different directions. If you spend more time worrying about the possibility of various kinds of things, naturally it takes time to calm down and control stress. Calm people know that mentally sneaking "What if...?" will only make things worse in directions they don't want or need.
- Stay optimistic
People, who embrace optimistic thinking, view the perspective of things and choose to focus on those things that do not cause stress and ignore the things that cause anxiety and stress. So you should consciously pick some optimistic things to think about, which will help your brain.
If things do not go smoothly, it will be very difficult for people to stay calm if the mind is full of pessimistic ideas. At this time, try to think back to find a positive and exciting thing that happened before this day, no matter how tiny it is. The key is that when a person is emotionally negative, he must find something positive to divert attention.
- Moderate "breaking."
Persistent stress can be distracting, and it is necessary to stay away from stressors. Assuming that you work continuously for seven days, you will expose yourself to the pressure of intensive attacks. Force yourself to disconnect moderately, or even turn off your mobile phone, and let yourself get away from work to rest. Many studies have shown that even simple things like temporarily stopping checking -mail can relieve stress.
- Limit excessive caffeine intake
When caffeine is ingested, it increases the secretion of adrenaline so that people always stay in a state of hard work and do not want to rest. When there is a bear chasing you, adrenaline rise is beneficial, but in general, it will increase your brain and body pressure and limit you to make some rational decisions. This is not the ideal state of work.
- Ample sleep
Having enough sleep is essential to improve EQ and relieve stress. Because when the person is sleeping, the brain is in a charged state, allowing people to shuttle, store, or discard these memories during the day's memory (this is the creation of a dream), so when you wake up, the mind will be sensitive, and the thinking will be clear. When people cannot get enough or proper sleep, self-control ability, attention and memory will be reduced. Being busy and stressful at work and in life tends to make people feel like they don't have time to go to sleep. However, in fact, many things are "to wait until they're full and say it again".
- Stop negative self-talk
If you want to control the pressure and keep yourself calm, it is very important to stop this pessimism and to no avail. As you become more immersed in negative thoughts, the power you give to it becomes stronger.
In fact, negative, pessimistic ideas are not just ideas. When you realise that you are in this state, be sure to tell yourself "It's time to stop thinking negatively." Once we begin to take the time to resist and reduce the negative thinking in the brain, we can provide the brain with more room for rational thinking and control of emotions.
- Reconstruct your point of view
Stubborn prejudices often aggravate stress and anxiety. The deadlines, the bosses who have no blood and tears, and the traffic that is always rushing to traffic jams are the reasons why people are always in a state of stress. Unfortunately, these things we have no way to control, the only control, is how to respond to these things.
Therefore, before you spend too much time correcting those things that cannot be changed, it may be advisable to look at them from a different perspective in a few minutes. For example, in the face of these annoying situations, besides being sulking, you can also think of solutions. What works and what does not help? When you start thinking this way, the pressure is less, so that you can calm down.
- Take a deep breath
Deep breathing is the easiest way to resolve stress. When you feel stressed, and your emotions are out of control, take a deep breath. When people focus on their breathing, they will temporarily forget about stress and concentrate on breathing. You can close the door, take advantage of two minutes, remove all the annoying things, sit in the chair and start breathing, quietly experience your breathing frequency, let yourself empty.
This may seem simple, but it is difficult to last more than two minutes. When you start to be distracted and think about other new things, this is normal. Don't worry, just pull your mind back to your breath. If you can't concentrate on breathing, try to inhale and exhale 20 times, and then start over again. You will find that you have calmed down and your head is clean.
- Use your support system
It's tempting to think about everything on your own, but it's completely ineffective. To remain calm and highly efficient, you must face your weaknesses and seek help when necessary. This means that when challenging difficult tasks make you feel powerless and stressed, then you should use your support system.
For example, regardless of work or life, everyone has comrades and family members who can communicate in depth. You must find such people in your own life and seek their advice or assistance when necessary. Even if they only eat with you and listen to you, they can put pressure on you, relieve emotions, and also be able to provide suggestions or different opinions to face your current situation.