Lifestyle

Stress relief for those who live in multitasking

Stress is a frequent companion of any person, and in small doses it is even useful, because it helps to quickly adapt to new circumstances, find the right solution and always be in good shape. It becomes dangerous when the stress reaction is prolonged.

Stress is probably one of the most discussed topics when it comes to psychological health. And this topic is very close to entrepreneurs: the eternal mode of multitasking, lack of time, the need to make difficult decisions quickly and the lack of support affects the condition. Some stresses can’t be avoided, but the good news is that there are techniques that help cope with them.

When Stress Is a Bad Thing

You probably already know that stress is a reaction to new conditions, which helps to adapt to them. It can even occur when we try something good for the first time, like jumping out of a parachute for the first time or trying to bet, It’s true that the duration of the event plays a big role. And here’s why.

A prolonged stress reaction affects the hormonal background and nervous system. The reason for this is another natural mechanism – if the threat is too strong, you need to conserve your strength. Move less, talk to others less, do not waste emotion. That is why during long difficulties you feel apathy, irritation or unwillingness to talk to others.

During stress, it is difficult to make decisions because the balance between emotion and reason is broken. And there are unpleasant effects socially. People under stress tend to see even neutral events as hostile, to take out their irritation and anger on weaker people.

What Will Help You Deal With a Difficult Situation

The best thing you can do during a stressful event is not to give in to spontaneous reactions. Instead, it’s best to focus on being aware of what’s happening to you right now. Ask yourself questions about your condition and try to make it more harmonious. It’s impossible to make an informed decision if a hurricane is raging inside.

What Are My Feelings?

Name the emotion and give it space. If you’re scared, suppressing the emotion won’t help you solve the problem. On the contrary, a lot of effort will go into holding back that natural reaction. It’s more helpful to acknowledge the fear, give it time, and come up with a plan for how to proceed.

When there is a plan, it becomes easier for the brain to take concrete actions to achieve it. And the emotional intensity is reduced.

What Are My Thoughts?

In times of stress, you may mistake a neutral situation for a hostile one. Often stressful situations are accompanied by automatic thoughts that, without the skill of tracking, are difficult to realize. In such moments, you may both speak negatively about yourself and blame others. Or carry some other message. But this is only what you used to think, not a real reflection of the situation.

Come up with wording that would be more appropriate, and try to replace the old thought with a new one. For example, instead of “it’s my fault,” you can use the phrase “I try not to make mistakes, but they can happen.” It is important that the new wording be without negative emotions and make you feel good.

What Do I Feel in My Body?

Body reactions are a rich language for dealing with strong emotions. Check your sensations and name them: tension, tingling, pain, heaviness. Then ask yourself: “How do I want to move now?” – and do it. For example, anger is more likely to manifest itself with arm and leg movements or jaw clenching-unclenching, fear will stiffen or make you want to jerk. Act with care for yourself and others, avoiding sudden, traumatic movements.

Stress Relief Techniques

Here are exercises to help stabilize yourself in a difficult situation. Many of them don’t require a long time to perform or any special tools, so they are versatile.

Parent-Adult-Child

This is a concept of states from transactional analysis that helps you quickly check in on what’s going on right now. When you are in the child state, you are “at the bottom,” unable to deal with important issues on your own and dependent on others.

“Parent” is the one who takes responsibility for himself and that guy, which means he automatically gets into a “top-down” position and starts acting without much regard for the “children.”

Both of these positions are unproductive because they do not involve a conversation on an equal footing, which is only possible at the “adult”-“adult” level. If you notice yourself in one of these states, questions will help you to return to “adulthood. Ask the other participants about what’s going on, listen to their arguments, and clarify the missing details. Stay in a position of equals, and periodically check to see if it is still there.

Switch to the Organs of Feeling

When emotions are too strong, shift your focus to what you hear, see, touch. You can’t be angry or anxious and scrutinizing a beautiful leaf in the park at the same time. What else can you do? Count the red objects in the room. Drink your favorite beverage and focus on its taste, smell and aroma. Listen with all your attention to relaxing music.

Relax Your Muscles

A strong stress response provokes muscle tension, and this creates discomfort in the body. If this happens to you, try the following exercise: first tense all the muscles strongly for 5-7 seconds and then relax them sharply. After strong tension the muscles relax completely, and the brain “learns” to recognize this relaxation. The exercise is best done lying down, but you can also do it in the office on a chair. The more regularly you do it, the better your muscles “know” how to relax.

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