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Reframe The Situation

Reframe The Situation

Symptoms of stress, like a dry mouth and a racing heart, are the same as excitement. Research confirms that when people are in stressful situations such as public speaking, instead of telling themselves to calm down, reframing the situation as exciting helps to ride the wave of stress.

Anxiety can drain you and decrease your confidence while reframing your anxiety as excitement will increase your performance.

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Turn Anxiety To Focus

Stress affects us in different ways and at different times. One of the most common ways stress affects us is right before talking to your boss, when playing sports or before a speech.

We can take those feelings of anxiety and turn them into energy and focus.

When we feel stressed, our brains release a chemical called noradrenaline. Noradrenaline increases arousal and alertness, it increases the formation and retrieval of memories, and it focuses attention. It also increases restlessness and anxiety.

If we find ways to control and handle stress emotionally, we can use it to our advantage. It can sharpen our brain function and increase creativity, and eventually make us happier and less anxious.

We can look at stress as either a 'growth' or a 'fixed' mindset.

  • A fixed mindset is a fatalistic approach where you believe things are happening to you and can't be changed. This mindset will hold you back.
  • A growth mindset sees potential failure as a chance to learn. This mindset can enhance your performance.
Build A New Track

Every thought is an intricate pattern of activity between proteins and chemicals, gene expressions, and neural connections in our brain. The more we have a particular thought, the stronger the mental connection becomes.

The more you react to stress with anxiety and fear, the more likely you'll feel the same in a similar situation. There is a fix called 'cognitive reappraisal.'

The goal of cognitive reappraisal is not to turn off your negative thoughts. It is to take a step back and ground your thoughts in reality.

  • Recognize when you're busy with a negative path and stop yourself.
  • Write down your thoughts and identify what specifically triggered them.
  • Challenge your assumptions. Are they true?
  • Look for evidence to the contrary. Write all the things down that counter your self-doubt.
  • Laugh at yourself. If you think you are bad, tell yourself you're the worst. It will help to show the absurdity of your negative thoughts.

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Find the opportunity

Stress is indicative of change: something is happening and you’re forced to respond to that demand. 

Try to condition yourself to see stress as an opportunity and use it to your advantage. Stress can help you embrace change and make any necessary modifications. Stressful situations force us to make adjustments, innovate and be creative.

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Resilience is our ability to 'bounce back' from difficult experiences. There are several ways to practice it:

  • Reframe a seemingly negative condition.
  • Focus on core belief or faith.
  • Find a role model who has come through adversity.
  • Face your fears and confront them rather than avoiding.
  • Take the support of religion or spirituality.
  • Reach out to friends and family.
  • Exercise.
  • Challenge yourself regularly in physical, mental and moral domains.
  • Find meaning and purpose in your life.

... so they don't overwhelm you and affect your judgment. 

In order to change the way you feel about a situation, you must first change the way you think about it. 

Increased fear of rejection: “I’m applying for my dream job. I’ll be devastated if they don’t hire me.”
Decreased fear of rejection: “I’m applying for three exciting positions. If one doesn’t pan out, there are two more I’m well qualified for.”