How successful people keep calm

Your performance is directly linked to your ability to control your emotions and stay calm under pressure. TalentSmart conducted more than one million interviews and found that 90% of the top performers can manage their emotions under stress to maintain control and calm.

You’ve probably read some shocking research summaries about the effects stress can have on your mental and physical health. For example, the Yale study which showed that stress prolonged causes brain degeneration responsible for self-control. Stress (and anxiety) are necessary emotions. Because our brains are wired so that we can’t take action until we feel some of this emotion, it’s hard to make decisions. Performance actually spikes when there is moderate stress. It’s okay to have stress as long as it isn’t excessive. Wilsonceter.

Berkeley University research

Berkeley University research shows that moderate levels of stress can be beneficial. It also highlights how important it can be to manage stress. Elizabeth Kirby, a post-doctoral fellow, discovered that stress can cause the brain to grow new cells, which in turn leads to better memory. This effect only occurs when stress is not continuous. The brain can’t develop new cells if it is under stress for more than a few minutes.

Kirby states that intermittent stressful events are probably what keeps your brain more alert.  Kirby agrees. This was true long ago for humans as well. The human brain has evolved to be more complex and capable of worrying and persevering on events. This creates prolonged stress.

Stress can increase your risk of developing heart disease, depression, or obesity. It also affects your cognitive performance. However, stress can be subjective and within your control, if you are not being chased by lions. The top performers are able to use well-honed strategies to cope with stressful situations. This helps to lower their stress levels, regardless of the environment. It also ensures that they are not subject to prolonged stress.

You can manage your stress at any stage using many strategies. I have come across many, but these are the ten best. While some of these strategies might seem obvious, the key to success is in knowing when to use them and being able to do it despite the stress.

They appreciate what they have

It’s not just the right thing to do, but it’s also a good idea to take time to reflect on what you are grateful for. It can also help you feel happier, as it lowers the stress hormone cortisol by 23%. Researchers at the University of California Davis discovered that people who cultivate a gratitude attitude daily experienced a better mood, energy, and physical well-being. This is likely due to lower levels of cortisol.

They avoid asking  What if?

The  What if statements add fuel to the fire of worry and stress. There are many possibilities. The more you worry about all the possible outcomes, the less you will spend on taking steps to calm down and manage your stress. People who are calm know that asking  What if?  is a good thing. They won’t get to the place they don’t want or need.

They remain positive

Positive thoughts can help you to reduce stress by focusing your attention on something completely stress-free. Your brain needs a little assistance. You can choose something positive to focus your attention on. Positive thoughts will help you regain your focus. This is easy if things are going well and you feel happy. This can prove difficult if you are experiencing negative thoughts and things are not going well. In these times, try to think back on the day and find one positive thing that happened. You can always look back at the past week or previous days if you are unable to think of anything from today. Perhaps you are looking forward to an event that will bring you joy. You must find something positive to focus your attention on when you feel down. Wilsoncenter

They are not connected

It’s clear that it is important to keep stress in check. Regular time away from the grid can help you manage your stress. You expose yourself to constant stressors if you are available 24/7 to work. Your body can take a break from constant stress by getting offline and even turning off your phone. Research has shown that even a simple email break can reduce stress levels.

Technology allows for constant communication, and it is expected that you will be available 24 hours a day. It’s difficult to have a stress-free day outside of work. An email can change your mind and make you think (read: stress) about work at any time. You don’t have to disconnect from work-related communications on weekday evenings. What about weekends? You can choose blocks of time when you decide to cut the cord and disconnect. These breaks can be refreshing and will help reduce stress. You might be concerned about the negative consequences of this step. Try it on a Sunday morning, or at other times you are unlikely to be contacted. You will become more comfortable with the process and your coworkers will accept that you are spending less time on technology.

They limit their caffeine intake

Caffeine triggers adrenaline release. The source of the fight or flight response is adrenaline. This survival mechanism forces you to either fight back or flee the scene when confronted with danger. Fighting or flight is a way to get faster results. This is great if a bear is following you, but it is not great if you are responding to an email quickly. Your emotions can become overwhelming when your body and brain are in this state of hyperarousal. Because caffeine has a long half-life, the stress it causes is not always temporary.

They Sleep

This one has been a tough fight over the years. Your brain literally recharges when you sleep. It shuffles through the day’s information and stores or discards them (which can cause dreams). This allows you to wake up clear-headed and alert. When you don’t get enough sleep, your attention, memory, and self-control are all affected. Even without any stressors, sleep deprivation can raise stress hormone levels. It is common to feel like you don’t have enough time for sleep when you are working on stressful projects. However, getting enough sleep can often be the only thing that keeps you from achieving your goals.

They squash negative self-talk

Stopping negative self-talk is a key step to managing stress. Negative thoughts can make you feel more powerful. Negative thoughts are often just thoughts, not facts. If you are finding yourself believing negative or pessimistic thoughts, it is time to stop and write them down. Write down your thoughts and stop doing what you are doing. You will be more rational and able to evaluate their veracity if you take a moment to stop the negative momentum in your thoughts.

If you use words such as never or worst,  it’s likely that your statements don’t hold true. If you feel that your statements look true after they are written, you can take them to a trusted friend or colleague and ask him or her to confirm. You will soon discover the truth. You can break the negative cycle by labeling and identifying your thoughts, and then separating them from facts.

They Reframe Their Perspective

Our own biased perceptions of events can lead to stress and worry. It is easy to believe that stressful situations are caused by unrealistic deadlines, unreasonable bosses, and out-of-control traffic. Although you cannot control your environment, you can influence how you react to it. Before you get too focused on a situation, try to see the bigger picture. If you’re not sure when this is necessary, you can look for clues to show that your anxiety might not be as high as the stressor. This unproductive thinking pattern can be corrected by listing the specific things that are not working out or going wrong. You will most likely only come up with a few things, not everything. The scope of these stressors may seem smaller than it actually is.

They breathe

Stress can be made intermittently by doing something you do every day: breathing. Being present with your breathing can help you train your brain to be focused on the task at hand. Put away all distractions and close the door. Sit down in a comfortable chair and take in your breath. Your goal is to focus on your breathing and not let your mind wander. Imagine how it feels to breathe in or out. Although it sounds easy, it can be difficult to hold your breath for more than a few minutes. You are allowed to get distracted by other thoughts. This is normal. All you have to do is keep your eyes on your breathing and focus back on it. If it is difficult to focus on your breathing, count each breath until you reach 20, then go back to 1. You can always start again if you lose count.

Although this task might seem simple or silly, you will be amazed at how calm you feel and how easy it is to let go of distracting thoughts that have been lodged in your brain.

They use their support system

Although it is tempting to try to tackle everything yourself, it can be very inefficient. You need to be able to acknowledge your weaknesses and seek out help when you need it. This will allow you to remain calm and productive. When you feel overwhelmed, it is important to tap into your support network. Everybody has someone on their team who supports them and is there to support them in difficult situations. These people are worth identifying and reaching out to for their advice and support when needed. Talking about your worries can help you find a way to release your stress and anxiety, and give you a fresh perspective. Most people aren’t as emotionally involved in the situation and can see solutions that you cannot. Asking for help can reduce stress and strengthen relationships with people you trust.