Anphabe believes that the worst thing about being overloaded at work is the feeling of stress that often wrap you up in a vicious cycle: the more stressed you are, the more difficult it is to concentrate and make decisions, everything will become more stressful.
Many people tend to face stress by trying to think logically or... pretending nothing. Instead of carrying yourself forward while your mind is confused, stop for a moment to "reset up".
Here are 6 steps Anphabe leads Try to reset to a day of overload in work or life:
Stop and breathe deeply
When stressed, the body often reacts first even if you notice: tight jaw, tight shoulders, and rapid breathing. Stop, close your eyes, inhale deeply, and exhale slowly. You will be surprised because just a few breaths are enough to calm the waves in your heart.
You can breathe according to the 4-7-8 yoga breathing technique: Inhale 4 breaths, hold 7 breaths, exhale 8 breaths. It's like a gentle brake for the mind that's rushing too fast.
Look straight at the causes of stress
calmly assess your situation and answer the questions: Am I feeling uncomfortable? Where is the discomfort? Why is it so uncomfortable?".
The goal of this step is not to eliminate the negative emotions you are experiencing but to identify the emotions more deeply.
Separate from the stories in your head
Instead of thinking, I ruined the presentation, try changing it to: Im thinking that the presentation didnt go as I wanted. This small change creates a gap between you and the flow of emotions, helping you observe instead of being swept away.
Remember what is important
When you are more calm, ask yourself, What is really important at this time?.It can be the result you want to achieve, or the impact you want to create for others.
Once you have determined your desired outcome, let's see which core values can help you achieve that.For example, if you value collaboration, the next step could be to work with your colleagues to find a solution.
Ask yourself: What do I need right now?
This is not the question of What should I do next?, but What do I really need to feel better about?Sometimes, what you need is...
not doing anything.Let your mind take a break.Take a walk, make a cup of tea, sit and watch the trees outside the window.When the mind is relaxed, new ideas and wise directions will suddenly appear.
Turning "must do" into "can do"
Once you have a direction, remember: you don't have to do everything right away. Gently move from must do to I can do as a reminder that you have a choice, not a constraint.
