Stress? 10 tips to keep you calm

Our brains are designed in such a way that we act until we feel a certain level of this emotional state. In fact, intermittent stress keeps the brain more alert and allows us to perform much better. As long as the stress is not prolonged, it is completely harmless.

But prolonged stress increases the risk of coronary heart disease, depression and obesity, in addition to decreasing cognitive performance. Fortunately, almost all stress is subjective and is under our control. How do the most successful people keep it at bay?

Appreciate what you have:

Taking time to thank what has been achieved is much more than "right". It also improves your mood, because it reduces the stress hormone, cortisol, by 23 percent. A research conducted at the University of California found that people who work daily to cultivate gratitude experience a better mood, greater energy and physical well-being.

Be optimists:

Positive thoughts help to make the stress intermittent, because they focus the brain's attention on something that does not cause tension. When things go wrong and your mind is flooded with negative thoughts, this can be a challenge. In these moments think about your day and identify a positive thing that has happened, no matter how small it may have been. It will also help to focus on a future event that excites you.

Avoid asking "what if ...?"

The prayers formulated with "what if there?" Add fuel to the fire of tension and worry. Things can take a million different directions, and the more time you spend worrying about the possibilities, the less time you will have to focus on adopting measures that calm you down and regulate your stress levels. Quiet people know that the "would" will only take them to a place they do not want or need to go to.

Disconnect yourself:

Taking time off is essential to keep stress under control. When you are available for your work 24/7, you expose yourself to a constant bombardment of stressors. Disconnect and even -gulp! - turn off your cell phone will give your body a rest. You will be surprised how refreshing these breaks will be!

Avoid negative internal dialogue:

The more negative thoughts are in your head, the more power you will give them. Most of our negative thoughts are just that: thoughts, not facts. When you get surprised believing the negative and pessimistic things that your inner voice says, stop for a moment and write them down. You can know that your statements will not be true every time you use words like "never," "worse," or "never." Identifying and classifying these thoughts by separating them from the facts will help you escape the vicious cycle of negativity and move toward a more optimistic perspective.

Moderate your coffee consumption:

Drinking caffeine causes the release of adrenaline. Adrenaline is the origin of a survival mechanism that favors a rapid response on rational thinking. This is great when a bear chases you, but not so much when you're answering an email. When caffeine puts your brain and body in an overexcited state, your emotions invade your behaviors. The stress that caffeine generates is far from intermittent.

Reformulate your perspectives:

Stress and worry feed on our biased perception of events. It is easy to think that the reasons that have us so stressed are the unrealistic deadlines, the relentless bosses and the out-of-control traffic. It is a fact that you cannot control the circumstances, but how to respond to them. So, before you devote your thoughts to one thing, take a minute to put the situation in perspective.

Breathe:

The easiest and most effective method to end long periods of stress is to breathe. Being present at a given moment and accompanying you by your breathing will train your brain to focus on the tasks you must perform and allow you to remove the stress monkey from your back.

Try to sleep:

Sleep plays a fundamental role by increasing your emotional intelligence and managing your stress levels. When you sleep your brain literally recharges, reviewing the memories of the day and storing them or getting rid of them so that you wake up alert and with a lucid mind. A deep sleep will allow you to have things under control.

They go to their support network:

To be calm and productive, you need to recognize your weaknesses and ask for help when you need it. We all have someone at work or outside who is on our side, willing to help us get the best out of a difficult situation. Identify these people in your life and look for them when you need them. Asking for help will reduce your stress and strengthen your trusting relationships.