4 Stress management techniques for a healthy mind.

4 Stress management techniques for a healthy mind.


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1.  Use probability

” My boss will kill me, I’ll get fired, He doesn’t like me for sure, the project will be a flop,.. “

We’ve all been guilty of  “catastrophizing” situations.  A type of thinking in which every perceived  failure leads to our downfall. Not only will this stress us out but this type of black-and-white thinking (either things will work out as we want them to, or everything will go horribly wrong) can also lead to a sense of impending doom that probably isn’t justified by the actual situation.

To keep our mind free of those destructive thoughts you should introduce probability into your thinking. When your mind starts spinning the most scary outcomes, ask yourself, “What’s the probability of something truly bad happening here?” In most cases, the probability will be very low. Then, once you’ve assessed the actual likelihood of a terrible outcome, ask yourself, “If there’s a one in 15 chance of a apocalyptic scenario happening, am I going to waste 40 minutes worrying about it? ”

In a nutshell to relieve stress and anxiety you’ll need to fight it by using positive thinking. You’ve the right to worry about a certain situation for as long as you want, but the question is: Is this how you want to spend your time?


2.  Build your confort zone

Whether it’s at work or home, there’s always one room where we fill more relaxed then others. If the stress is building up and you feel like you can’t handle it, take a break, go to your confort zone and center yourself. This will help you to regain focus more easily.

Many people tend to push through and this results in higher stress levels, bad work and anxiety. If you build up stress very fast, try to take a break every 45 minutes. If you build stress on a slower pace, take a break every 2 hours. During your break you can perform some  deep breathing exercices, visualizing positive imagery, or listening to soothing music to enter a stress free mind again.


3. Prioritizing what’s important and what’s not

When daily tasks begin to pile up, our stress levels rise to meet the increasing demands. By pausing and prioritizing the important tasks and letting go of the less important ones, you gradually reduce your stress levels.

“For many of us at work, we buy into the illusion that we are capable of doing all of the things that are asked of us in exactly the time frame we’re being asked,” says stress expert Ghinassi. “The first step is to reassess, cognitively, what our capacity is.”

To start, create a list of the 10 to 15 things that you need to accomplish that day, and rate how critical each task is. Maybe 4-5 tasks will be crucial while at least 3 others will be among the less important ones.  Then comes the letting go part: You’ve to accept that the tasks on the bottom of your list (which are the less important ones of the list) maybe won’t be done that day.  Cross those items off the list and focus your attention on the most important matters.


4. Time management is key

How many of us try to do everything in one day or one week. We’ve all been guilty of doing so. You know when we take project after project and we add up some friend or family requests and at the end we can’t manage to respect the deadline. You’re guilty of doing it when in the middle of the night you suddenly remember ” I forgot John’s article! “.

Everyone wants to challenge himself and wants to show that he or she can do everything perfectly and faster then anyone else. This is the big mistake. What you should do is simple. Don’t overdo. Don’t try to help everyone when you know you can’t do it because at the end you don’t help them at all. Believe in your capacities, but understand your limits. Don’t tell your boss you’ll finish the project for Friday, while you know that Thursday night you are going to your best friends party and you’ll get drunk. Be responsible. Sometimes being honest and letting someone else take the job is better then to fail miserably.

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