Stress management skills

There is no universal formula for stress management, and the essence of effective skills is "to identify your own stress types first, and then match the corresponding adjustment means. The core goal is to stabilize stress in the range of" promoting action "rather than completely eliminating stress". **

Last week, I had dinner with a friend who has been a product manager for five years. He said that he was so stressed that he had a migraine once a week in the last six months. I tried all the ways to reduce the pressure of online fire: I meditated for 20 minutes every morning, ran five kilometers after work, wrote an emotional diary before going to bed, and it didn't help at all. It was insomnia or insomnia. Later, he went to do a formal psychological evaluation to find the problem: his stress is chronic boundary exhaustion caused by perennial cross-departmental docking and changing needs at any time, and it is not an acute emotional fluctuation that can be relieved by exercise. If he uses the wrong method, he will naturally work in vain.

I have specially compiled several mainstream schools of psychology coping plans for different types of stress, and put them below. You can choose according to your own situation, and you don't have to cram one:

|----------------|--------------------------------------------------------------------------|--------------------------------------|------------------------------|------------------------------|

Oh, by the way, don't feel mysterious when you see the word "genre". In fact, these methods have been verified by a lot of clinics, so you can mix them and use them without being loyal to one. For example, when I was rushing for the quarterly report, I didn't get off work until 12 o'clock every day for three weeks, and I couldn't calm down my mindfulness. Every time I had a long meeting, I secretly grabbed my toes in my shoes, grabbed them once every three seconds, and then let them go. I repeated them ten times, and the tension in my shoulders and neck was directly eliminated by more than half, which was much stronger than sitting hard to suppress my emotions.

At present, there are actually two kinds of arguments about stress: one is that "no pressure, no motivation" is often said in workplace training, and many managers will deliberately put a burden on the team to rush out; However, several psychiatrists I know hold the opposite opinion, saying that when the stress exceeds 30% of your bearing threshold, the decision-making ability of the frontal lobe will drop by 40% directly. Don't say your grades, it is difficult to make low-level mistakes. In fact, both statements are correct. The former is a wake-up call for people who are completely flat and have no motivation, while the latter is a wake-up call for people who have been spinning around for several months. If you rigidly set other people's standards, it will only add an extra layer of anxiety that "I can't even resist pressure".

It was mentioned in the 2023 mental health survey of workplace people by the Department of Psychology of Beijing Normal University that more than 62% people used the wrong decompression method: it is obviously the emptiness caused by the lack of sense of meaning, and they have to force themselves to exercise and vent, but they are more tired after running; Obviously, it is an acute tension that is about to go on stage. I have to prepare myself badly there, and the more I think about it, the more I panic. You see, the original decompression was to make yourself comfortable, but it turned out to be another KPI to be completed, completely putting the cart before the horse.

I had a friend who was an auditor before. During the annual review, he spent two months in the company even on weekends. He tried all kinds of mindfulness, exercise and keeping a diary, but it didn't work at all. Finally, he found out a way to buy a strawberry-flavored popsicle at the subway entrance after work every day, and stood on the side of the road and ate it slowly before going in. Just this minute, I didn't have to think about the sweetness of work and survived the most difficult time. Which school of theory do you think this method conforms to? Actually, a little bit, but the most important thing is that it is useful to her.

After all, stress is like a foreign body in your shoe, and some people get fine sand, just pour it twice; Some people enter pebbles, and they have to take off their shoes to pour them out; Others actually grind their feet with insoles, so it's of course useless for you to stamp your feet. There is no need to copy other people's homework, and you don't have to feel ashamed of using "not high-end" decompression methods. What can make you stop to catch your breath is the best skill.