Tips for stress management

The most effective stress management is never to force or eliminate stress, but to "classify" the stress first and then match the corresponding lightweight actions. You don't have to force yourself to be "not anxious at all", as long as you control the stress within the threshold that does not interfere with normal life.

Speaking of which, I have stepped on many pits before. Last year, I had to take the industry qualification certificate at the same time when I was rushing to resume Q3 business. During that time, pimples kept popping up on my forehead. At three o'clock in the morning, I was so sleepy that I was still brushing short videos and emptying them. I followed the trend and bought mindfulness courses. I set the alarm clock to force myself to sit for 10 minutes every day to adjust my breathing. As a result, my mind was full of "three reports have not changed and 100 pages of knowledge points have not been memorized", but the more I sat, the more anxious I became. It wasn't until I talked to a friend who was doing EAP in the enterprise that I found out that I had used the wrong method at all-in the face of the real pressure to do, it was totally inappropriate to use the idea of emotional adjustment.

In fact, there is no unified answer to the idea of stress management in academic circles. The school of cognitive behavior (CBT) advocates adjusting the cognition of stress and disassembling the task to reduce the difficulty, while accepting commitment therapy (ACT) feels that it is unnecessary to confront the stress and just continue to do things with anxiety. From the perspective of neuroscience, it is emphasized that the excited sympathetic nerve should be braked first before solving the problem. I sorted out the different schemes I tried for half a year and adapted to different types of pressure. The pro-test is useful:

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Many people say that when pressure comes, we should vent it in time. This sentence is actually quite controversial. I have checked the relevant research before, and repeatedly spitting out the same stress event with my friends will strengthen the negative neural circuit of the brain. The more I talk about it, the more I feel miserable. It was just a little annoying, and I vomited directly for two hours until I lost sleep. However, if the mood has blocked my chest and I can't do anything, it's really useful to vent-playing basketball for half an hour, yelling at KTV for two hours, or even swearing a few words in a place where no one is there, all of which are better than holding back.

There is also a heated debate on the Internet about whether pressure is motivation. In fact, Yerkes-dodson law has long given an objective conclusion: the relationship between pressure and efficiency is inverted U-shaped, while moderate pressure can make efficiency the highest. If the pressure is too low, people will lie flat and have no motivation, and if the pressure is too high, they will collapse directly. I will even take the initiative to leave a little pressure when I catch up with the project now, and set a small node half a day ahead of the deadline. On the contrary, the quality of catching up with the project is much higher than that of lying flat until the last minute.

Let's talk about some tips that I carry with me. Now my bag contains mints and a small elastic ball all the year round. When I have to speak on stage temporarily or suddenly get nervous when I receive an urgent task, I contain a mints. When the cold taste rushes to my head, my attention shifts from "Will I screw up" to "This candy is really cold", which is equivalent to stepping on a small brake for my nervous nerves. When you are anxious in the sitting position, pinch the elastic ball twice, and during the process of exerting strength on your hands, the gas saved in your heart is also smooth.

There is really no need to force yourself to be an "emotionally stable adult". Who hasn't been stressed enough to want to drop something? As long as you find a way that doesn't affect others and hurt yourself, even if you squat downstairs and eat an ice lolly and go home for half an hour, it will make you slow down the stress, which is the most suitable stress management method for you. It's really worthwhile to add new stress to yourself for "I can't even manage stress".