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Take a moment to visualize the calm after the storm: the work is done and done well, and you’re celebrating with your team.
Positive visualization can alleviate pressure and help you relax and stay focused, reminding you that even the most intense situations eventually resolve.
People who know their hard work will be tangibly rewarded tend to perform better than those who don’t.
Whether it’s a vacation, something you’ve been wanting to buy, or dinner at your favorite restaurant, pick a reward that will keep you going and pretend it’s already yours.
Craft a routine or system for getting the work done. Focus on your daily actions and carry out your plan with discipline and determination.
A routine can help prevent panic and distraction, allowing you to focus on the task at hand.
If you know you have a high-stakes event coming up, become familiar with feeling pressure and learn to work through it.
For example: If you need to give a presentation to coworkers, rather than practicing on your own, try out your speech on a couple of friends.
Whether it’s taking a few deep breaths, doing some light stretching, or having a quick phone call with someone you trust, spending your last few minutes doing something active before a big event will prevent you from spiraling into worry, so you can perform confidently.
... and to the task at hand.
Mindfulness can help you regain a sense of calm and focus your attention, so you can avoid being caught off guard by your anxiety. You can see it for what it is, and choose to direct your attention elsewhere.