Researchers at Yale University finally got the answer. They found that stress reduces the volume of gray matter in the areas of the brain responsible for self-control, so being stressed makes it more challenging to deal with future stress because it reduces your ability to control the situation, deal with stress, and prevent things from getting out of control.
However, don't let it get you down. It's not impossible to reduce your stress levels. You only have to make stress management a higher priority if you want to get rid of its impact. The more you start dealing with your pressure effectively, the easier it is to curb unexpected stress than to cause harm in the future.
The American philosopher William James says, “The effective weapon against stress is choosing the right ideas.”
Fortunately, brain flexibility allows affected areas to be shaped, altered, and rebuilt while practicing new behaviors, so applying healthy stress-relief techniques can train your mind to deal with stress more effectively and reduce the likelihood of future stress-induced ill effects.
Strategies to help you manage your stress
Here are seven strategies to help you fix your mind and manage your stress:
1. Rejection
Research at the University of California has shown that the harder it is to say no, the more likely you experience stress, fatigue, and even depression. Saying no is a big challenge for many people.
“No” is a strong word you should not be afraid to use when it is time to say no, so avoid phrases like “I do not think I can” or “I am not sure.” Rejecting a new commitment respects your current obligations and allows you to fulfill them successfully.
2. Turn off electronic devices
Technology allows continuous communication and the expectation that you will be available all the time. It is very challenging to enjoy a stress-free moment outside of work when you can receive an email that will change your thoughts and make you think about working on your phone at any moment. The more challenging the rejection, the more likely you are stressed, exhausted, and even depressed.
Spending regular time away from communication helps you control your stress and live in the present moment. When you make yourself available to your work 24/7, you expose yourself to constant pressure. Forcing yourself offline and turning off your phone gives your body and mind a break. Studies have shown that something as simple as taking a break from checking emails at the end of the week can reduce stress levels.
If disconnecting yourself from work-related connections on weekday evenings is a big challenge, do it on the weekends; choose periods when you are disconnected from others, and you will be amazed at how refreshed these breaks will feel and how your stress level decreases by recharging your mind to work during the week.
If you are worried about the negative repercussions of taking this step, try to do it first at times when no one is likely to call you on a holiday morning. When you accept this situation more, your co-workers will start to respect the time you spend away from communication. So, gradually increase the amount of time you spend away from technology.
3. Stay away from toxic people
Dealing with difficult people is very frustrating and stressful for most people, so you can control your dealings with toxic people by keeping your feelings under control. When you face a toxic person, deal with the situation rationally.
Identify your emotions, and do not allow anger or frustration to ignite chaos. Also, consider the difficult person's point of view and perspective so that you can find solutions and common ground. You can keep the toxic person away when things go wrong, so they won't irritate you again, and protect yourself from stress that increases blood pressure and the chance of heart disease.
4. Do not hold a grudge
The negative emotions associated with holding onto a grudge are a stress response. Just thinking about the event triggers your body's fight-or-flight response, a survival mechanism that forces you to stand and fight or escape when you face a threat. When the danger is imminent, this reaction is necessary for your survival, but when the threat is not to repeat the past, holding on to this stress destroys your body and can have devastating health consequences over time.
Researchers at Emory University have shown that holding on to stress contributes to high blood pressure and heart disease. Holding on to hatred puts you under pressure, and emotionally intelligent people know how to avoid it at all costs. Letting go of a grudge makes you feel better and improves your health.
5. Mindfulness
Mindfulness is a simple form of meditation supported by research. It is an effective way to control unruly thoughts and behaviors. People who regularly practice mindfulness are more focused, even when not meditating. It is an excellent technique to help reduce stress because it allows you to reduce the feeling that you are out of control.
Mindfulness prevents you from jumping from one idea to another, which prevents you from ruminating negative thoughts. It is generally a great way to spend your busy day calm and productive. Asking for help will relieve your anxiety and strengthen your relationships with those you rely on.
6. Seeing things from the right perspective
Our fears often stem from our troubled perception of events, so before you spend too much time thinking about what your boss said at work during the last staff meeting, take a minute to reflect on the situation.
If you are uncertain when you need to do this, try to look for clues that your anxiety may not be suitable with the stressors. If you think of overarching, generic statements like “everything is going well” or “nothing is going to work,” you need to reframe the situation.
Making a list of the specific unhelpful things is a great way to change this thought pattern. You will most likely discover something about them. The key to staying calm is to remember that you are exaggerating your feelings in response to the situation and that the pressures are less than they might seem.
7. Using your support system
It's tempting to address everything yourself, but it's completely inefficient. To be calm and productive, you need to recognize your weaknesses and ask for help when required. This means taking advantage of your support system when the situation is difficult enough to feel overwhelmed.
Each of us has someone at work and outside who stands by them and is willing to help them solve an intractable situation. Identify these individuals in your life broadly to get their insights and help when you need them. Something as simple as talking about your fears will provide an outlet for your anxiety and stress and provide you with a new perspective on the situation.
Most of the time, others can see a solution that you do not because they do not inject their emotions into the situation, so don't be ashamed to ask for help so that it reduces your anxiety and strengthens your relationships with those you rely on.
Conclusion
These strategies may seem simple, but they are challenging to implement when stress takes over your mind, so force yourself to try them the next time you experience them, and you will reap the benefits of disciplined stress management.
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