Following up on the previous post (How to build a #resilient #mind-set) these are the 6 strategies to react to stressful situations.
First, one needs to become aware of the Mind Traps:
– Exaggerating the negative and discounting the positive:
positive experiences are downplayed or not acknowledged while negative details are magnified. This contributes to anxious and depressed moods.
– Mind reading:
when you convince yourself that you know what other people are thinking and feeling and why they act the way they do, without actual evidence. Such interpretations tend to cultivate anxiety or depression.
– Being the eternal expert:
this is recipe for heightened stress, as it necessitates being constantly on guard. When being wrong isn’t an option, you’re continually on trial to defend your opinions and actions.
when you hold others responsible for your own pain or yourself for the problems of others. You can’t generally change others, and you may not be able to change circumstances – you can only hope to change yourself. If you perceive that the solution lies outside of you, you deprive yourself of the power to effect change.
– All or Nothing Thinking:
thinking things are right or wrong, good or bad – with no middle ground. When in fact all situation is more nuanced and there is good and bad in every situation.
Taking responsibility for something that’s not your fault, and thinking that what people say or do is some kind of reaction to you, or is in some way related to you.
– Emotional Reasoning:
Negative things you feel about yourself are held to be true because they feel true. (e.g. I feel like a failure, therefore I am a failure)
Second, one needs to undertand the self re-inforcing loop between body and mind.
Conscious mind represents 5% of thoughts per day, while the subconscious mind is 95%.
The subconscious mind is responsible for our emotional responses to stresses. It works fast, in the present tense, does not understand “don’t” and is difficult to change.
As a result, a stressful situation that will occur in 2 weeks in the future is being processed by the conscious mind (as its in the future) but it felt by the subconscious mind as a present situation and provides an immediate response = stress.
You should imperatively work on the focusing on the positive outcomes you expect from the situation so it provides the good vibes which will provoke positive reactions from the body (subconscious mind) and will start a virtuous circle thoughts -> feelings -> body reaction.
6 strategies for developing a positive mind set
Strategy 1: Challenge the thinking traps
– Remember subconscious mind does not understand the negative, so focus on what you want to happen, not what you don’t want
Strategy 2: Journaling (its all about writing -> like this blog!)
Strategy 3: Visualisation
– because the subconscious mind does not make a difference between virtual and reality, so you are free to trick it with an image of someone successful
Strategy 4: Mindfulness / Meditation
Strategy 5: Expressing gratefulness and appreciation of others
– we don’t need a lot of time to feel positive (just a couple of positive thoughts)
– we should do it often (a compliment a day to colleagues, even strangers which will bring a completely different atmosphere)
– do it every evening before going to bed to record only the good things for the day gone and set the right filter for the next day
Strategy 6: Leverage the body-mind connection
– time to use the visualisation of the role model, and to picture oneself in the power pose