15 种处理紧张情况的重要应对技巧

现在,我们比以往任何时候都更容易在生活中不知所措。从事业和个人成长,到家庭和保持健康的关系; 似乎找到合适的平衡来平衡这一切是徒劳的努力。

在一个科技飞速发展的时代,就像我们一样,大多数时候在自动驾驶上运行是很容易的。当我们最终因太多的会议、日程和优先事项而筋疲力尽并崩溃时,这种条件就会追上我们。

压力像浪潮一样冲刷着我们,我们像以前一样争先恐后地振作起来。在那一刻,导致更多过度压力的是我们厌倦了无法以健康、有效、长期的方式应对。根据美国压力研究所的最新统计数据,造成压力的最大部分来自工作工作量。在这种程度上,65% 的员工表示工作压力是导致重大问题的原因,如眼睛疲劳、睡眠困难和其他身体损伤, 就像来自久坐办公室环境的心皮隧道症状和腰背敏感性.

在这种情况下,我们很快就会想到快速的解决方案,比如咖啡因过多而无法保持活力,以及糟糕的家庭生活习惯, 如缺乏健康饮食或运动的动力。我们的应对机制变成了创可贴式的修复,却没有教会我们如何以促进健康和幸福的方式长期应对压力。

下面的列表推荐了一些应对技能,这些技能可以让我们走出反应状态,进入一种更加意识到压力源的心态。这种意识是发展控制的关键一步,不仅可以帮助你应对压力,还可以继续促进健康的习惯模式。

1.有意识的呼吸

当我们变得有压力时,我们往往会失去我们有意识的呼吸意识。换句话说,我们屏住呼吸,或者陷入浅呼吸。这反过来又会在细胞水平上影响身体,并刺激交感神经系统,这为我们的反应做准备。不幸的是,我们中的许多人倾向于长时间保持这种反应状态,不断地在任务、感觉和更多压力后跳跃或奔跑。

更糟糕的是,持续的浅呼吸不仅会导致下巴、颈部、下背部和其他身体部位更加紧张; 但是它也显著减少了某种类型的白细胞,这种白细胞负责预防疾病、感染和炎症。我们的呼吸是字面上让我们保持健康和活力。

当面对紧张的情况时,一个好的做法是暂停并恢复呼吸。长时间深呼吸进进出出已经显示出可以促进一种平静和重新定心的感觉,这对于以更清晰的头脑回到手头的问题是必要的。

确保你的呼吸充满你的腹部和肺部对于促进膈肌呼吸是至关重要的,膈肌呼吸不仅会锻炼身体,还会锻炼大脑。

如果你陷入紧张的境地,请收听下面的视频,进行一次生动的呼吸练习:

2. Journaling

Sometimes, we just need to write down our feelings and sensations in the moment, as we’re experiencing them. Journaling has long been a practice many have turned to for its healing benefits.

Similar to a diary, journaling is a way of writing down our thoughts and getting them out of our head; more importantly, that release is beneficial in cutting off the overthinking cycle of thoughts that keep us disconnected from our bodies and our environment.

You can either keep the journal entry and revisit it later, once the stressors have been resolved; or you can crumple it up, burn it, or tear it up, and notice the surrender in that manner.

Here’s a how-to guide on journaling: Writing Journal for a Better and More Productive Self (The How-To Guide)

3. Exercising

One of the best ways of getting out of our head when dealing with stress is to instead, come into the body.

Exercising is a powerful tool in redirecting our energy into something that is not only healthy for us, but also distracting. Moving the body floods our system with endorphins, which are natural painkillers that help with mood, sleep, and reducing irritability.

为你找到正确的锻炼对你面临的压力是完全开放的。例如,如果你感到愤怒或沮丧而被压抑,跑步是一个很好的选择。另一方面,如果你感到昏昏欲睡和紧张,需要一些基础、恢复活力或放松,瑜伽可能是一个有益的建议。

这里有一个很好的减压气功练习演示:

4. Meditation

Sitting down in silence might not sound like your idea of managing stress, but so much of our stress stems from the thoughts that we have in our mind. Naturally, it would make sense to tackle that stress head on, all pun intended.

Meditation can be done anywhere and anytime, and all that’s required is a set number of minutes to simply close your eyes and tune into your breathing. There are many apps that offer guided meditation sessions for anyone who is a beginner or just needs support on their meditation journey.

Apps such as Headspace and Insight Timer offer free guided sessions from meditation teachers all over the world.

You can also take a look at this Guided Morning Meditation for Beginners (That Will Change Your Day).

5. Technology Disconnect

Everything we do is powered by the Internet, so much so, that without it, we often feel uneasy and disconnected. Ironically, too much of social media or checking work emails while at home is disconnecting us from ourselves.

Consider taking tech-breaks throughout your day, whether it’s taking a 30-minute lunch break without your phone, or going home from work and unplugging. Use the free time to do what brings you most joy in that moment – maybe a cup of tea outside!

Or try these 5 Simple Ways to Unplug and Be More Mindful In Your Life.

6. Think This, Not That

This is a powerful practice and skill to develop that will rewire your brain and the thinking patterns we often fall prisoner to in stressful situations.

How many times have you gotten upset at something and made the situation worse by going down the rabbit hole of negative thoughts? Most of us!

By becoming aware of these negative thought patterns as they come up, we can instead, choose better ones. Positivity and coping skills are a practice ingrained over time, and it comes from choosing better thoughts and patterns from the stressful ones we’re used to.

Watch Mel Robbins’ video below as she explains this concept, and gives simple tips on implementing this in your life:

7. Simplify Your Morning Routine

So many of us want to get as much done as possible in any given day. It’s natural to want to cross every item off of our to-do list, but not doing so often causes us more stress and worry, and for what?

Simplifying your morning routine gives you more headspace to prioritize tasks in a way that doesn’t feel crowded and overwhelming.

Try preparing kids’ lunches (or your own) the night before, or laying out your clothes or work items before you head to bed. In the morning, sit down with a list of things to do that you can write down, instead of trying to remember everything as the day unfolds.

Starting your day off in a way that works for you will help you manage stressors better: 15 Ways to Simplify your Morning Routine and Have a Great Morning

8. Affirmations and Mantras

Mantras are words or phrases that are repeated often to bring about concentration, focus, and present moment awareness. When you’re faced with a stressful situation, reminding yourself of this word or phrase can bring you back to a sense of grounding and peace, so that you can re-approach the problem with a new sense of clarity.

Here’re 10 Positive Affirmations for Success that will Change your Life.

9. Getting More Sleep

Our society is notorious in celebrating work done on meager hours of sleep. We’ve come to idolize people and their abilities in being able to pull all-nighters and complete their work with little to no rest. Unfortunately, this is also creating more stress in our life.

每晚 7 到 9 个小时的睡眠对于为第二天的有效和健康的表现奠定基础至关重要。我们不仅醒来时会更明亮、更快乐、更休息,并准备好迎接新的一天; 而且我们的认知能力将会恢复,以健康、安全的方式应对任何压力, 并且有效。

10.吃健康、均衡的饭菜

当我们处于压力之下时,我们倾向于选择现成的快餐,但不一定是健康的。我们吃了太多的东西会影响我们的感受,反过来,也会影响我们如何控制一天的剩余时间,包括压力。

富含糖和脂肪的超加工食品不仅影响我们的情绪,也影响我们的肠道。当好的和坏的肠道细菌之间的平衡失去时,炎症很快就会随之而来,一系列与肠道相关的疾病也是如此。

我们无法避免对一个被剥夺健康营养的系统的压力,这更多的是为什么你的盘子里要有足够的黑叶蔬菜、坚果、健康脂肪, 蛋白质是必须的。学习如何找到一个真正适合你的健康饮食计划。

还有,别忘了水!

11。自信而不是好斗

紧张的情况可以说明挫折,让我们感觉比我们想的更有侵略性。也许我们会对同事或家人发火,或者在会议或争论中失去冷静。一旦压力源消失,这些情况会留下一个通常难以逆转的痕迹。

学习如何变得自信而不是好斗是一种微妙的平衡,它可以帮助你说出你的真相并让你的观点被理解, 一直保持情绪在控制和控制之下。

12。知道控制什么和释放什么

本质上,我们喜欢控制结果,情况,有时,其他。在紧张的情况下,在那种控制欲望之后典当往往会给我们带来比我们希望的更多的困难。

知道什么时候该放下某个情况、冲突或人可以是缓解这种压力的一个强有力的实践。它还能让你在辨别何时以及如何释放不再给你带来奖励、快乐或目标的东西方面受益。

我们不应该控制一切,接受这可能是一次真正解放的经历。

13。向朋友、同事或家庭成员敞开心扉

我们都听过这句话,“没有人是一座岛屿。” 当我们经历困难时期时,这更是事实。通常,我们喜欢孤立并正面面对我们的斗争,只有在我们解决了问题并取得胜利后才会出现。

然而,对你信任的人开放是有支持和弱点的。它允许你放下你的负担,不是让任何人来解决,而是简单地停止在沉默中携带它。

打开沟通和忏悔的渠道也会让你处于一个美好的位置,接受你以前可能没有考虑过的反馈和观点。

14。学会说不

一天中根本没有足够的时间来完成我们想做的一切,更不用说从邀请我们、询问我们或向我们建议的其他人那里接受更多。

学习何时以及如何说 “不” 可以极大地减轻需要满足他人期望的负担。它还能让你专注于自己的任务和优先事项,一旦你放弃了从别人那里承担的任务,这些任务和优先事项的规模可能会缩小。

15。腾出时间来娱乐

尽管压力来自许多事物,有许多不同的形状,但它也源于我们缺乏将乐趣融入生活。通过这样做,你可以减少核心的压力,分散你自己的注意力,使你无法与带给你快乐的事物联系起来!

想想你已经有一段时间没做的活动或爱好,或者一直想尝试的活动或爱好。把尽快安排这项活动作为优先事项,然后去充分享受它!注意当你允许自己玩的时候你的感受。

最后的想法

压力是生活的一部分。在任何一天都有如此多的事情要处理,我们团结一致,迎接每一个角落的压力。

然而,我们对他们的反应完全在我们的控制之下。我们可以练习一些应对技能,这些技能将使我们能够更好地应对压力,在未来的几年里,这些压力会让我们的健康和幸福得到优先考虑和加强。

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