The ability to manage your emotions and remain calm under pressure has a direct link to your performance. TalentSmart has conducted research with more than a million people, and we’ve found that 90% of top performers are skilled at managing their emotions in times of stress in order to remain calm and in control.
If you’ve followed my work, you’ve read some startling research summaries that explore the havoc stress can wreak on one’s physical and mental health (such as the Yale study, which found that prolonged stress causes degeneration in the area of the brain responsible for self-control). The tricky thing about stress (and the anxiety that comes with it) is that it’s an absolutely necessary emotion. Our brains are wired such that it’s difficult to take action until we feel at least some level of this emotional state. In fact, performance peaks under the heightened activation that comes with moderate levels of stress. As long as the stress isn’t prolonged, it’s harmless.
New research from the University of California, Berkeley, reveals an upside to experiencing moderate levels of stress. But it also reinforces how important it is to keep stress under control. The study, led by post-doctoral fellow Elizabeth Kirby, found that the onset of stress entices the brain into growing new cells responsible for improved memory. However, this effect is only seen when stress is intermittent. As soon as the stress continues beyond a few moments into a prolonged state, it suppresses the brain’s ability to develop new cells.
“I think intermittent stressful events are probably what keeps the brain more alert, and you perform better when you are alert,” Kirby says. For animals, intermittent stress is the bulk of what they experience, in the form of physical threats in their immediate environment. Long ago, this was also the case for humans. As the human brain evolved and increased in complexity, we’ve developed the ability to worry and perseverate on events, which creates frequent experiences of prolonged stress.
Besides increasing your risk of heart disease, depression, and obesity, stress decreases your cognitive performance. Fortunately, though, unless a lion is chasing you, the bulk of your stress is subjective and under your control. Top performers have well-honed coping strategies that they employ under stressful circumstances. This lowers their stress levels regardless of what’s happening in their environment, ensuring that the stress they experience is intermittent and not prolonged.
While I’ve run across numerous effective strategies that successful people employ when faced with stress, what follows are ten of the best. Some of these strategies may seem obvious, but the real challenge lies in recognizing when you need to use them and having the wherewithal to actually do so in spite of your stress.
They Appreciate What They Have
Taking time to contemplate what you’re grateful for isn’t merely the “right” thing to do. It also improves your mood, because it reduces the stress hormone cortisol by 23%. Research conducted at the University of California, Davis found that people who worked daily to cultivate an attitude of gratitude experienced improved mood, energy, and physical well-being. It’s likely that lower levels of cortisol played a major role in this.
They Avoid Asking “What If?”
“What if?” statements throw fuel on the fire of stress and worry. Things can go in a million different directions, and the more time you spend worrying about the possibilities, the less time you’ll spend focusing on taking action that will calm you down and keep your stress under control. Calm people know that asking “what if? will only take them to a place they don’t want—or need—to go.
They Stay Positive
Positive thoughts help make stress intermittent by focusing your brain’s attention onto something that is completely stress-free. You have to give your wandering brain a little help by consciously selecting something positive to think about. Any positive thought will do to refocus your attention. When things are going well, and your mood is good, this is relatively easy. When things are going poorly, and your mind is flooded with negative thoughts, this can be a challenge. In these moments, think about your day and identify one positive thing that happened, no matter how small. If you can’t think of something from the current day, reflect on the previous day or even the previous week. Or perhaps you’re looking forward to an exciting event that you can focus your attention on. The point here is that you must have something positive that you’re ready to shift your attention to when your thoughts turn negative.
Given the importance of keeping stress intermittent, it’s easy to see how taking regular time off the grid can help keep your stress under control. When you make yourself available to your work 24/7, you expose yourself to a constant barrage of stressors. Forcing yourself offline and even—gulp!—turning off your phone gives your body a break from a constant source of stress. Studies have shown that something as simple as an email break can lower stress levels.
Technology enables constant communication and the expectation that you should be available 24/7. It is extremely difficult to enjoy a stress-free moment outside of work when an email that will change your train of thought and get you thinking (read: stressing) about work can drop onto your phone at any moment. If detaching yourself from work-related communication on weekday evenings is too big a challenge, then how about the weekend? Choose blocks of time where you cut the cord and go offline. You’ll be amazed at how refreshing these breaks are and how they reduce stress by putting a mental recharge into your weekly schedule. If you’re worried about the negative repercussions of taking this step, first try doing it at times when you’re unlikely to be contacted—maybe Sunday morning. As you grow more comfortable with it, and as your coworkers begin to accept the time you spend offline, gradually expand the amount of time you spend away from technology.
They Limit Their Caffeine Intake
Drinking caffeine triggers the release of adrenaline. Adrenaline is the source of the “fight-or-flight” response, a survival mechanism that forces you to stand up and fight or run for the hills when faced with a threat. The fight-or-flight mechanism sidesteps rational thinking in favor of a faster response. This is great when a bear is chasing you, but not so great when you’re responding to a curt email. When caffeine puts your brain and body into this hyperaroused state of stress, your emotions overrun your behavior. The stress that caffeine creates is far from intermittent, as its long half-life ensures that it takes its sweet time working its way out of your body.
I’ve beaten this one to death over the years and can’t say enough about the importance of sleep to increasing your emotional intelligence and managing your stress levels. When you sleep, your brain literally recharges, shuffling through the day’s memories and storing or discarding them (which causes dreams), so that you wake up alert and clear-headed. Your self-control, attention, and memory are all reduced when you don’t get enough—or the right kind—of sleep. Sleep deprivation raises stress hormone levels on its own, even without a stressor present. Stressful projects often make you feel as if you have no time to sleep, but taking the time to get a decent night’s sleep is often the one thing keeping you from getting things under control.
They Squash Negative Self-Talk
A big step in managing stress involves stopping negative self-talk in its tracks. The more you ruminate on negative thoughts, the more power you give them. Most of our negative thoughts are just that—thoughts, not facts. When you find yourself believing the negative and pessimistic things, your inner voice says, “It’s time to stop and write them down.” Literally stop what you’re doing and write down what you’re thinking. Once you’ve taken a moment to slow down the negative momentum of your thoughts, you will be more rational and clear-headed in evaluating their veracity.
You can bet that your statements aren’t true any time you use words like “never,” “worst,” “ever,” etc. If your statements still look like facts once they’re on paper, take them to a friend or colleague you trust and see if he or she agrees with you. Then the truth will surely come out. When it feels like something always or never happens, this is just your brain’s natural threat tendency inflating the perceived frequency or severity of an event. Identifying and labeling your thoughts as thoughts by separating them from the facts will help you escape the cycle of negativity and move toward a positive new outlook.
They Reframe Their Perspective
Stress and worry are fueled by our own skewed perception of events. It’s easy to think that unrealistic deadlines, unforgiving bosses, and out-of-control traffic are the reasons we’re so stressed all the time. You can’t control your circumstances, but you can control how you respond to them. So before you spend too much time dwelling on something, take a minute to put the situation in perspective. If you aren’t sure when you need to do this, try looking for clues that your anxiety may not be proportional to the stressor. If you’re thinking in broad, sweeping statements such as “Everything is going wrong” or “Nothing will work out,” then you need to reframe the situation. A great way to correct this unproductive thought pattern is to list the specific things that actually are going wrong or not working out. Most likely you will come up with just some things—not everything—and the scope of these stressors will look much more limited than it initially appeared.
The easiest way to make stress intermittent lies in something that you have to do everyday anyway: breathing. The practice of being in the moment with your breathing will begin to train your brain to focus solely on the task at hand and get the stress monkey off your back. When you’re feeling stressed, take a couple of minutes to focus on your breathing. Close the door, put away all other distractions, and just sit in a chair and breathe. The goal is to spend the entire time focused only on your breathing, which will prevent your mind from wandering. Think about how it feels to breathe in and out. This sounds simple, but it’s hard to do for more than a minute or two. It’s all right if you get sidetracked by another thought; this is sure to happen at the beginning, and you just need to bring your focus back to your breathing. If staying focused on your breathing proves to be a real struggle, try counting each breath in and out until you get to 20, and then start again from 1. Don’t worry if you lose count; you can always just start over.
This task may seem too easy or even a little silly, but you’ll be surprised by how calm you feel afterward and how much easier it is to let go of distracting thoughts that otherwise seem to have lodged permanently inside your brain.
They Use Their Support System
It’s tempting, yet entirely ineffective, to attempt tackling everything by yourself. To be calm and productive, you need to recognize your weaknesses and ask for help when you need it. This means tapping into your support system when a situation is challenging enough for you to feel overwhelmed. Everyone has someone at work and/or outside work who is on their team, rooting for them, and ready to help them get the best from a difficult situation. Identify these individuals in your life and make an effort to seek their insight and assistance when you need it. Something as simple as talking about your worries will provide an outlet for your anxiety and stress and supply you with a new perspective on the situation. Most of the time, other people can see a solution that you can’t because they are not as emotionally invested in the situation. Asking for help will mitigate your stress and strengthen your relationships with those you rely upon.
Source : Forbes
Makinde spends 74 hours with state officials drawing plan to transform agriculture
…IITA, AfDB salute Makinde’s vision
At a retreat in Cotonou, Republic of Benin to chart a path for transforming agriculture, Oyo State Governor, Engr. Seyi Makinde set a record in governance, by spending more than 72 hours with his state officials designing an implementation plan for Oyo state agribusiness.
The governor also promised officials of the state that the administration will give agriculture the necessary ‘political will’ to play its role and transform the economic fortunes of the state.
“I want to assure all the participants that Oyo State will provide the political will needed to make the state the agribusiness hub of Nigeria,” Gov Makinde said at the retreat that was facilitated by the International Institute of Tropical Agriculture (IITA) in Cotonou, Republic of Benin, 15-19 August.
Gov Makinde pledged to attract more private investments to agriculture by providing an enabling environment for the private sector to invest in the state. He said the state would ensure agribusiness-friendly policies that would boost investor confidence.
Since assumption of office on 29 May 2019, Gov Makinde has pledged to transform the narrative of agriculture with the view to making it the pillar of the state’s economic development. The retreat provided an opportunity for the Governor to unveil his vision for agriculture in the state.
Dr Kenton Dashiell, IITA Deputy Director-General, Partnerships for Delivery commended the governor for demonstrating an uncommon leadership style by participating in all the sessions of the three-day retreat.
“I have never seen such a commitment from a governor… and I believe the document coming out of this retreat will help the state to achieve the vision of an agribusiness hub for Nigeria,” he added.
Dr. Martin Fregene, Director for Agriculture and Agro-Allied division with the African Development Bank said the commitment of the state to agriculture was a step in the right direction.
“Let me also commend you (the governor of Oyo state) for organizing this very important meeting, and participating fully in it to have a vision and an implementation plan for agribusiness in the state,” he added via skype.
Dr. Fregene urged the state government to adopt the agri-business approach to unlock the potential of agriculture in the state.
“For Oyo state to move forward in agriculture, you must treat agriculture as a business,” he explained.
According to the AfDB director, the Bank would be willing to support the state in its quest to transform agriculture.
The retreat had four sessions comprising: Developing a vision for the state in agriculture, identifying the obstacles to the vision, developing strategic actions to deal with the obstacles to the vision, and developing an implementation plan.
Adebowale Akande, Executive Adviser to the Governor on Agriculture gave thumbs up to the retreat, adding that recommendations from the retreat would help the state to achieve its vision of becoming an agribusiness hub.
Bola Ige complex wants to reclaim lost glory, as Oyo govt reveals plan
As part of the efforts of the Oyo State Government in creating conducive environment for businesses within the State to thrive, the present administration has revealed its plan in restoring Bola Ige International Business Complex, Gbagi, Ibadan back to international standard as provided in the master plan of the market.
This was contained in a communique issued after a stakeholders’ meeting held recently at the market between the market leaders and the task force committee set up by Governor Seyi Makinde to restructure the business complex.
The Chairman of the task force committee, Sanitarian Olusoji Oyewole in his briefing, assured the market men and women that the State Government remained committed to providing them the basic facilities that would promote the economic activities in the market.
“The Oyo State Government under the leadership of Engineer Seyi Makinde has deemed it fit to ensure that Bola Ige International Business Complex regains its lost age-long status as a major hub of wholesale textile materials, servicing both neighboring, far and distant States in Nigeria,” he said.
“The intention of the administration in setting up this task force is not to witch-hunt anyone in the market but rather towards seeking their cooperation and support for proper waste dumping of refuse, hygienic toilet facilities,
large number of parking lots for convenience and easy access to the market as well as considerable open spaces in construction of approved buildings.”
He, thereafter urged the market community to keep to the environmental laws and town planning regulations of the State, noting that the market stood to benefit if commercial activities were carried out in clean and serene environment.
In his remarks, the representative of the elders’ forum in the market, Chief Adebayo expressed appreciation to the State Government and further pledged support of the market community towards the actualization of restoring the market to international standard.
Pay For Temporary Use of Road Setbacks or We Take Them Over’ – Oyo Govt Warns Business Organizations
Business organizations that built on the mandatory setbacks on major roads in Oyo State for temporary usage have been warned to pay for these spaces or have them taken over by government.
The Executive chairman, Oyo State Internal Revenue Service (OYSIRS), Aremo John Adeleke disclosed this on Thursday, saying the State administration was not happy with the attitude of most organizations using these spaces for failing to meet their financial obligations to the State despite being served many demand notices by the Board of Internal Revenue (BIR).
Adeleke who spoke with Journalists at his office shortly after an enforcement exercise under the Management of Public Space Scheme (MOPS) embarked upon by Oyo State Internal Revenue Services (OYSIRS) and the Ministry of Environment and Water Resources.
He stated that for Government to be able to provide amenities in the State, organizations and other business owners needed to remit taxes, levies and dues to the rightful place as their civic duties.
He said, “Setbacks in public places are government properties and to use them, there should be payment for temporary use of such places. Most organizations have taken this for granted for so long and that is what necessitated our action at this point.
“The focus of the first phase of the enforcement exercise is on the Banking Industry after that we will move to other sub-sectors. The government will recover the setbacks unless those affected do what is required.
“In the past, series of correspondence, plea and stakeholders meeting with those concerned yielded no response. Also,the second phase will come soonest and will reach others that refused to comply with the payment option.”
While appreciating those that complied,The Executive chairman implored other business owners and individuals with outstanding taxes,levies,charges and fees to pay up so as to forestall drastic step against them.
Among areas covered during the exercise are Total Garden, Agodi and Bodija all within Ibadan metropolis.
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