Stress is an undeniably necessary emotion. It is related to depression, obesity, and decreased mental performance. Managing your emotions and remaining calm under pressure is directly linked to your performance.
According to a research conducted by TalentSmart, the world’s premier provider of emotional intelligence (EQ), with more than a million people, it appeared that 90% of top performers are capable to manage their emotions in times of stress and to stay calm and in control.
Nevertheless, how do successful people act when faced with stress? Here are some strategies they adopt even though they are difficult to implement when you are in a stressful situation.
They Say No
According to a research conducted at the University of California in San Francisco, the more you do not say no, the more probable you are to experience stress and even depression. It is a major challenge to say no and you should not be afraid to express it. When saying no to a new commitment, you will be honoring your existing commitments and you will be able to successfully fulfill them.
They Appreciate What They Have
Appreciating what you have reduces the stress hormone cortisol by 23%, which will improve your mood. A research conducted at the University of California, Davis showed that people who worked daily to acquire an attitude of gratitude, got an improved mood, energy, and physical well-being.
If you take regular time off, you will be able to keep your stress under control. If you make yourself available to your work 24/7, you will be exposed to too much stress. You have to force yourself offline and to turn off your phone. This will give you a break from a constant source of stress and according to some studies, an email break can lower stress levels.
They Limit Their Caffeine Intake
When you drink caffeine, your body will release adrenaline that is the source of high energy. This could be great when you are feeling a big danger but not so great when you are responding to a rude email. Caffeine puts your brain and body into this hyperactive state of stress causing your emotions to overrun your behavior.
Sleep is very important because it increases your emotional intelligence and can help you manage your stress levels. When you sleep, your brain recharges. This will help you wake up alert and clear-headed and keep your self-control, attention, and memory alert. Studies found that sleep deprivation raises stress hormone levels, even without a stressor present.
According to some researches, if you move as little as 10 minutes, your body releases GABA, a neurotransmitter that reduces stress by calming you and helping you controlling your emotions. Exercising can make you feel better and you can get more things done because it lowers your stress levels.