Working with individuals at the top 1% in today's world can hold extreme stress.
Top Strategies the Most Successful People Use To Stay Calm in an Ever-changing WorldManaging emotions and staying calm under pressure is crucial for top performers. Research involving over a million people shows that 90% of high achievers excel at managing stress and maintaining control.
A study from Harvard University on Mind Over Matter: Reappraising Arousal Improves Cardiovascular and Cognitive Responses to Stress found that changing the way we think about our bodily responses to stress can improve our physiological and cognitive reactions. Participants who were instructed to view their stress-induced arousal as functional and adaptive exhibited more adaptive cardiovascular responses and decreased attentional bias for emotionally negative information. This research highlights the importance of reappraising stress responses to enhance overall well-being.
Stress, while essential in moderate doses, can wreak havoc on our physical and mental health if prolonged. Studies, such as the one from Yale, indicate that prolonged stress can degrade the brain areas responsible for self-control. Interestingly, moderate stress can enhance performance and memory, as revealed by a University of California, Berkeley study. However, once stress becomes prolonged, it hampers the brain's ability to develop new cells. Top performers have developed coping strategies to manage their stress effectively, ensuring it remains intermittent rather than prolonged. Here are eleven strategies they use:
1. They Appreciate What They Have Gratitude improves mood by reducing cortisol levels. A University of California, Davis study found that people who practice gratitude daily experience improved mood, energy, and well-being. 2. They Avoid Asking “What If?” “What if?” questions fuel stress and worry. Calm people avoid these questions, focusing instead on taking action. 3. They Stay Positive Positive thoughts make stress intermittent by directing the brain's attention away from stressors. During challenging times, finding even small positive aspects of the day can help shift focus. 4. They Disconnect Taking regular breaks from work and technology helps keep stress under control. Disconnecting for periods ensures mental recharges and reduces exposure to stressors. 5. They Limit Their Caffeine Intake Caffeine triggers adrenaline release, initiating the fight-or-flight response. This response sidesteps rational thinking, increasing stress. Limiting caffeine intake helps maintain emotional control. 6. They Sleep Adequate sleep is essential for emotional intelligence and stress management. Sleep deprivation raises stress hormone levels, affecting self-control, attention, and memory. 7. They Quash Negative Self-Talk Stopping negative self-talk is crucial for managing stress. Writing down negative thoughts helps evaluate their validity and reduces their power. 8. They Reframe Their Perspective Stress is often fueled by skewed perceptions. Reframing situations by listing specific problems rather than broad statements helps manage stress. 9. They Practice Breathing Exercises Breathing exercises help calm the mind and reduce stress by focusing on the breath and promoting relaxation. 10. They Exercise Regular physical activity reduces stress and improves mood by releasing endorphins, which are natural stress relievers. Exercise also promotes better sleep and enhances overall physical and mental well-being. 11. They Use Their Support System Relying on a support system provides emotional assistance and practical solutions during stressful times. 12. They don’t spend their time or energy in areas they have no control of. Remember, you have all control of your emotions and decisions in this world. You have no control of others. Don’t let others decisions or emotions take control of you. Keep the control within you. Incorporating these strategies into daily life can help maintain calmness and improve performance under pressure.
Take a moment to join me in this stress release exercise. Sit or lie down in an area that is most comfortable to you. Close your eyes. Breathe three in and four out. Three times. Center yourself in while breathing in for three out for four. Now, what is it that you would like to feel at this very moment of increased stress? Possibly, Peaceful, Happiness, Calm, Focused …. Choose what is best for you. Once you have chosen the space you wish to be in. Remember a time in your life where you felt completely happy, calm and focused. Maybe it was a high point in your life when you were successful or achieved something that was important to you. Bring yourself to the exact moment in your life. Where were you? Look around where you were what was surrounding you at that very moment in time. What exactly do you see around you? People, places things that were important at that time of life. Now, what were your beliefs at that very moment? What words did you use at that moment in time? Words of encouragement Words of motivation Words of success What did you do to get to that space of time. Was there a specific routine you followed? Remember it is all within you. Focus on the opportunity of creating that feeling in your life again.
Thank you for joining me in this session. I hope this has brought the peace, calmness and success back into your life.
Be the best version of you. Join us.
Ack Professional International
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