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How successful people beat stress

https://qz.com/432176/how-successful-people-beat-stress/

qz.com

How successful people beat stress
There are two kinds of people in this world: those who believe they can make things happen and those who believe things happen to them. The first group are convinced that the outcome of their lives and careers is more or less in their own hands, and they wouldn't have it any other way.

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2 kinds of people

  • Those who believe they can make things happen. They are convinced that the outcome of their lives and careers is more or less in their own hands
  • Those who believe things happen to them. They sit around and wait for the bus to take them somewhere.

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When hard times strike

When hard times strike

Those that feel they are in control over their lives also feel stress and anxiety, but they use this anxiety differently: their anxiety fuels passion instead of pity, drive in lieu of despair, and tenacity over trepidation.

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Expect and prepare for change

Set aside some time regularly to create a list of important changes that you think could possibly happen. The purpose of this task is to open your mind to change and sharpen your ability to spot and respond to changes. 

Even if the events on your lists never happen, the practice of anticipating and preparing for change will give you a greater sense of command over your future.

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Focus on your freedoms

... not on your limitations. We sometimes have limited ability to stop negative events from occurring, we are always free to choose our response.

On your list of possible changes, write down all of the positive ways in which you can take action and respond to each change.

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Re-write your script

Recall a tough time you went through recently. What was it you believed about your circumstances that prevented you from making the most of your situation or responding more effectively?

Write a more effective and empowered mental script that you wish you had followed next to it. Compare the two.

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Stop negative self-talk

When negative thoughts appear, stop what you are doing and write them down. Once you’ve slowed down the negative momentum of your thoughts, you will be more rational and clear-headed.

Identifying and labeling your thoughts as thoughts by separating them from the facts will help you escape the cycle of negativity and anxiety and move toward a positive new outlook.

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Count your blessings

People who take time daily to cultivate an attitude of gratitude experience improved mood, energy and substantially less anxiety due to lower cortisol levels.

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Handle difficult people

Difficult people defy logic. They create unnecessary complexity, strife and worst of all stress.

90 % of top performers are skilled at managing their emotions in times of stress in ord...

Set limits

People often feel pressure to listen to complainers because they don’t want to be seen as callous or rude.

Avoid this by setting limits and distancing yourself when necessary. Ask complainers how they intend to fix the problem. They will either quiet down or redirect the conversation in a productive direction.

Rise above

Difficult people drive you crazy because their behavior is so irrational. 

Distance yourself from them emotionally and approach your interactions like they’re a science project (or you’re their shrink). You don’t need to respond to the emotional chaos -- only the facts.

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Slow down

Try not to react immediately, but be patient and gather as much information as possible.

If the problem will not matter a year from now, distance yourself somewhat from the situation to gain ...

Stay positive

When you are in a stressful situation, do not allow your mind to imagine the worst-case scenario. 

Focus your mind on something positive.

Never ask “what if?”

The "what if" line of questioning induces panic and lets you focus on imagined situations that escalate the problem.

Focus on the facts and work on a solution.

Meditation fosters mindfulness

“[Meditation] is not about clearing the mind; it’s about focusing on one thing. When the mind wanders, the meditation isn’t a failure. Our brain is like a wayward puppy, out of cont...

Incorporate meditation in your life

  • Walking meditation. “We weren’t meant to sit in cubicles all day and when we disconnect from nature, we suffer a lot of stress.”
  • Red light meditation. While stopped at a red light, turn off your radio and focus on deep breaths.
  • Running/cycling meditation. If you run or bike, leave your headphones at home and focus on the experience.
  • Eating/drinking meditation. As you eat or drink, focus on the various flavors, textures, and sensations of the particular food or drink.
  • Waiting meditation. While in line, observe your breath or surroundings.
  • Task-related meditation. For example, washing your hands, folding laundry, taking a shower, washing dishes, or brushing your teeth can serve as mini-meditations if you focus on the experience and stop your mind from wandering.