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Personal Values: A Research-Backed Way to Manage Stress

https://jamesclear.com/personal-values-journal

jamesclear.com

Personal Values: A Research-Backed Way to Manage Stress
About twenty years ago, a group of college students at Stanford University headed home for winter break. While they were gone, they were given the task of keeping a daily journal. In this journal, some of the students were asked to write about their most important personal values and then describe how the events of each day connected with those values.

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Write About Your Values

Writing about our personal values can make us feel loving, powerful, connected and in control while increasing our sense of power and empathy. It also makes us connect them with the events in our l...

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Integrity Report

Three-step action of working with your personal values:

  • List out and elaborate on your core values.
  • Conduct a self-assessment of how you have lived and worked by tho...

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SIMILAR ARTICLES & IDEAS:

Journaling approaches

  • The Gratitude Journal: Simply write about something that you’re grateful for.
  • Morning Pages: Before starting work each day, write 3 pages, long-ha...

What you write, you learn

The key to learning is to stop passively consuming information and start actively engaging with the ideas we encounter.

One effective way researchers have found to reinforce learning is through reflective writing: It promotes the brain’s attentive focus, boosts long-term memory, illuminates patterns and gives the brain time for reflection.

What you write, you control

  • Recording your thoughts in a medium outside your own head helps your mind to become quieter: It stops returning to the same worn-out mental loops over and over. 
  • When you recount and reflect upon your thoughts and experiences you are, in effect, telling your own story. Journaling helps us clarify, edit, and find new meaning in these narratives.

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Understanding Stress

  • Dealing with Stress is imperative as it is unavoidable in modern life.
  • Our work, family and our finances create daily stress and other external factors (like politics and terrorism) co...

Your Perception About Stress

With stress, the mind and the body are intrinsically linked. You can view stress as something that is wreaking havoc on your body (and it can) or as something that is giving you the strength and energy to overcome adversity.

Exposure to Stress

Regular exposure to stress in small quantities can prepare us to handle a big stressful event in our lives. Prepare yourself for stress by self-education about the stressful event, by doing some physically stressful activities like completing a marathon, or something you dread, like giving a speech.

Repeated exposure to mildly stressful conditions can alter your body’s biological response to stress, making you manage stress in a better way.

Why Personal Core Values Are Important

Why Personal Core Values Are Important

Values are a part of us. They highlight what we stand for. Values guide our behavior, providing us with a personal code of conduct.

When we honor our personal core values consistently,...

Personal Values and Behavior

Knowing your personal values changes your behavior.

For instance: When you value health, you don’t have to wrestle with managing impulse control as much. If you know a particular food or activity isn’t good for your body, you don’t want it.

Create meaningful core values

  1. Start with a beginner’s mind, someone with no preconceived notions of what is.
  2. Create your list of personal values. 
  3. Chunk your personal values into related groups. 
  4. Highlight the central theme of each value group. 
  5. Determine your top Personal Core Values. Whittle your list down to 5 - 10 core values and rank them in order of importance.
  6. Give your personal values richer context. Highlight values into memorable phrases or sentences.
  7. Test the ecology of each value. Review your list a day later: Are they personal to you? Do you see any values that feel inconsistent?