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Stress

The impact of your beliefs and thoughts about stress

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When someone tells us that something is bad for us, that something has a negative impact in our lives and then we find a lot more people saying the same things then we believe it and with time it becomes part of our beliefs.

How many people that you know think that stress is bad for us? how many of them know what stress really is and the types?

Most of us confuse pressure and anxiety with stress and this is a huge problem because if we don´t know what´s the difference and we label all of them as stress then we won´t act the best way possible.

We think that stress is bad so we avoid it at all costs, if our boss assigns us a new project we feel pressure and probably get anxious and most of us label this as stress, some of us talk with a friend and tell them how stressed out we are thanks to that project because we don´t have all the knowledge or skills, we don´t know if we will finish it on time and we still have to continue with our normal job which means that we have double work.

This is how most of us think about a situation like that but it´s not our fault, we´ve been educated to think that way but if we take that same situation and think about is a challenge and get excited by it everything changes, we can think that our boss assigned us a new project because he believes in us he knows that we will deliver the best results possible and that we are capable to finish it, he knows we can learn the skills we need and apply them to the best of our abilities even though it´s something new and he gave us enough time to learn those new skills, apply them and make the best project we can.

If you think about it as learning something new, working on something new and proving yourself that you are capable of something big you start the project with a positive attitude which effects your entire journey through the project and the end results will be better compare to when you said to your friend that you are so stressed out because of the project and you didn´t know if you´re going to finish, in this case you´re already starting with a negative attitude and setting the road to barely finish the project (if you do finish) and the result won´t be the best.

How you think about the situation you´re in has an impact on your day and the project or activity you´re working on, just by changing your thoughts and beliefs you can have a complete different result, this is why practicing positivity or optimism improves your life, optimism is not only thinking positive thoughts, is about making the best out of any situation, what can I learn from this? how can this help me in the future? Your thoughts and beliefs play a big role on how you see your life and every situation you face every day, there´s a reason why positive people who always are smiling or focusing on the positive on everything seem to have better choices, better opportunities and live better, they´re simply attracting more positivity to their lives just by how they think.

If you learn to see anxiety as excitement then you will get better results and you won´t increase stress, the next time you find yourself in a situation that makes you anxious and you start feeling your heart rate increasing, your palms sweating think about it as your body getting ready and prepared for the situation to deliver the best performance.

So yes, stress can make us sick and even kill us as some people say if we let it, if we belief that stress is bad it will harm our body even the bad type of stress called chronic stress and if we use tools to lower this type of stress, after some time of using those tools consistently we will see improvements in how we feel and how we respond to those stressful moments in our day to day.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Stress

How negative people increase stress

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We´ve all been around negative people and maybe for some reason we end up feeling tired, angry, stressed and more negative.

Negative people spend a lot of time blaming everyone else for their situations and bad luck, they´re always complaining about everything that goes wrong in their lives, they criticize, blame and complain. Almost everything they do is negative, their perspective of life in general is negative which attracts more negative situations to their life so that they have something to complain.

Spending time with negative or toxic people have an impact on our health and life. We know that stress lowers our immune system so when we´re with negative people we can get angry,

If we are aware of our thoughts and emotions, we can actually feel how they change, we go from positive thoughts and uplifting emotions to negative thoughts and lower emotions. This can also alter our mood, our performance and productivity. Have you ever wondered why after spending some time with negative and toxic people you feel tired, you don´t feel like finishing what you were doing, like you need a break? We can see all this in the short term but the effects and impact on the long run.

When you spend time with negative and toxic people that get you angry and keep you in a negative mindset leads to chronic stress which is the type of stress that is bad and cause disease.

In most cases negative and toxic people spend most of the time worrying, blaming and playing the victim mentality, they see all situations from a negative perspective which leads to depression and anxiety. Being worried about what could happen and letting your mind create all negative scenarios keeps you closed minded, you are not able to find solutions to those situations that could be consider as challenges to help you grow. If we listen to this type of people we will start thinking and acting like them.

If we pay attention to how they live we can see that they have a very negative life or what can be considered mediocre of average, they blame, complain and worry of everything that happens to them so more negative situations keep happening to them so that they have something to talk about that goes according to their thoughts and emotions.

When you´re working on improving your mindset, when you want to get rid of the negative thoughts, believes and start developing a positive and optimistic mindset you need to realize that everything you see, hear and say has an impact on your mind. Negative and toxic people tend to talk about everything that´s going on wrong in their lives, they like to verbalize all their negativity and everything you say out loud has a greater impact than just thinking about it.

What you can do is first be aware of how you speak and what you say when you´re with someone else, if you find yourself talking about negative situations or just thinking about it from a negative perspective start changing it by finding something positive and mention it out loud. Some of them will look at you like what´s going on with you? Don´t you see all this negative stuff going on? But you just continue talking about the positive stuff.

Try to avoid this negative and toxic people as much as possible but, if you can´t because they´re classmates, teachers, friends, family realize that their perspective and view of life is not the same as yours, that´s their opinion. You don´t need to agree with all of them in everything they say. And more importantly, do not let their negative comments get into your mind.

Negative people in most cases don´t like to see other people succeeding, that´s one of the reasons why they´re stuck in an average level. When you talk about big ideas, innovation, big plans and what you´re doing to improve your life they will laugh at you, they won´t support you and they´ll even try to stop you or pull you down. You need to be really aware of whom you share your ideas with and also be mentally strong to not let any negative comment offend you.

If you´re dealing with a negative or toxic person and don´t know what to do or how to cope with them leave a comment down below and on Twitter, we´ll be glad to help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Stress

How urgency can turn into stress

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Just as pressure can turn into stress, urgency can also turn into stress, so we need to know the limit.

Urgency helps us get things done and if we use the right way then we get things done faster and with amazing results and the reason why is simple. When we create urgency we set a deadline and when we have a deadline that means we need to work as hard as possible on a certain activity, when we set some time to work on one single project or activity for a long period of time it may be for 2 or 3 hours in a row without interruptions our level of concentration and focus increases which leads to increase performance and productivity and this is what helps us finish the activity faster and with great results.

The problem with this is that urgency can lead to stress if we don´t know how to manage it. Urgency can create a sense or anxiety and worry which leads to stress, often most of us think of urgency in a very negative way which creates a huge problem to begin with.

If we create a sense of urgency to stop procrastination or to make sure that we get an activity done on a certain date then the results are great but when we see urgency in a negative way and we get worried if we´re going to deliver the work on time, if we´re going to meet the deadline and exceed expectations, when we doubt ourselves and our skills that´s when urgency turns into stress.

How many times have you left an activity or project for later? And then you get to a point where you need to get that activity or project done in a couple hours or days which leads to stress. I´ve also done this a hundred times but, have you thought about the reason why we leave some activities or projects for later? Is it because it´s not a priority at the time or is it because it´s to hard to do it, it will take a lot of time, or we don´t have the skills and knowledge we need to get it done so this means that we need to learn something new and it will be boring and stressful?

Urgency can turn into stress when you leave an activity or project for later even when you know that activity is high priority but the reason you leave it for later is because it takes a lot of hard work, effort, concentration and time but it needs to get done any way and the less time you have to work on it, to learn what you need the more stress it will create and in most cases this activities are the ones that give us a better reward.

Procrastination also leads to urgency and stress, there are so many reasons why you can procrastinate but in most cases it´s fear, the thought of learning something new and the need to work hard and focus. If you are the type of person who prefers to leave things for later and procrastinate then urgency will lead to stress more often than not so you need to find out why you leave things for later, why you procrastinate, what´s the real reason why you don´t take action.

One way to avoid urgency turning into stress is to make a list of all the activities and projects and rank them from high priority to low, and then take action doing the ones rank on high priority even if those take a longer time to get done, more work and more effort. There´s no reason to leave them for later, go through all the list, you´ll find out that when you´re done with the hardest activities first you feel accomplished, calm your self-confidence increase because you finished a hard task so you continue with the next ones with that sense of accomplishment.

If there´s any project you want to get done then set a deadline and create a sense of urgency, think about what could happen when you get it done and how you´ll feel. And from now on try to do a list of all activities and projects in order of importance and priority and work on them, do not leave anything for later.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Stress

How pressure can turn into stress

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We know that stress is bad and chronic stress can make us sick because our body shots down systems on our body like the immune system to keep us prepared for the dangerous situation we´re in.

In other post we talked about pressure, (click here to read the post) and it comes from a situation where we are challenged to meet the demands, we only have one shot at a certain project and the outcome depends of us, we have control over it and we know we need to get certain results, the best ones. Even when pressure can lead to great results and exceed expectations for some people it can lead to stress.

Pressure can lead to stress when we get assigned a project where we´re not sure if we can make it, we´re unsure if we can meet the deadline and exceed expectations. If it´s a project we don´t feel comfortable because we lack knowledge and skills and if on top of that we are not interested on the project, then this is when pressure becomes stress.

Another way that pressure can lead to stress is when you have so many things to do and you don´t know where to begin, some of us find it hard to say no so we end up accepting a lot more projects and work that we can deal with, we only increase the workload because we cannot say no.

How you respond to any situation has an impact on your levels of stress, pressure comes from the outside, it can be from your boss by giving you more work or a project but your perspective and attitude is what determines how much you get stressed. If you doubt yourself and your abilities and skills then you will start questioning yourself and getting anxious thinking you won´t meet the deadline or the results.

We can all cope with some pressure and it can lead to amazing results, maybe we can use that opportunity as a way to prove ourselves and others that we are capable of but, you can get to a point where pressure is just too much and you start getting all the negative effects that lead to stress, you know when it´s too much when the quality of your work starts to lower, when you feel unsatisfied and lack motivation, if you continue when you get to this level you are at risk of burning out. Most of us cannot deal with pressure when it´s too much, some of us get anxious or depressed, others get aggressive, others prefer to isolate and find ways to deal with it alone but all of them lead to stress.

What you can do is first of all know yourself and accept how much work you can deal with, then learn to say know. If you get offered a project that you know is going to come with some level of pressure and you are not sure about getting it done, then maybe it´s better to say no. It´s really important that you know and accept how much is too much for you and what´s the best way to say no on each situation.

One way or strategy that can help you reduce stress caused by pressure is to be organized, organize your time and activities, create a “to do list” and a “not to do list” and make sure to consider your priorities. Both lists are important, one helps you do the activities that are high priority while the other make sure that you don´t waste your time doing things or activities that doesn´t lead to a positive outcome. You can also find out what the bests time to work for you, some of us like to do the hardest activities or high priorities in the morning while others prefer to do them in the afternoon. We´re all different so find out what works best for you.

Another point you can consider is to set 2 or 3 hours each day to work on you to do list and concentrate on one activity at a time, when you concentrate and are completely focus on one single activity for 2 or 3 hours in a row, without distractions that´s wen you are able to get the best results, you finish the task faster.

These are some ways you can make sure that you use pressure to your advantage and that it doesn´t turn into stress. If you´ve been struggling with pressure or stress leave your comments and questions down below or on Twitter, we´ll be glad to help.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Stress

Reduce stress by focusing on what you can control

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We all get stressed, actually must of us live with high levels of chronic stress that have a negative impact on our health but, have you stopped for a moment and think how many times that stress comes from things or situations that are out of our hands? Things we cannot control?

We all want to have a sense of control or at least make possible scenarios of what could possibly happen on a certain situation, for some reason we think that if we have control over every single person and situation then we can avoid bad things to happen or we think that by worrying and thinking about the worst result and thinking about the negative outcomes we can be prepared and know how to respond or we can be safe.

The truth is that we´ll never have total control over everything that is going on and every person and wanting to have everything under control only increases stress.

Even simple things like what other people think and say of you can increase stress and you don´t have control over that. This example keeps so many of us worried and lead to stress especially if we want to please everyone which is impossible, one of the reasons this increases stress is because we´re hiding who we really are so that we can fit in.

Also simple situations like raining or getting stuck on traffic because of an accident are situations we cannot control, we cannot decide when we want to rain and when not and we do not have control over accidents so what we can do is be prepared or sometimes the best things we can do is remain calm and accept there´s nothing we can do and the worst we see the situation the worst everything we´ll get.

There are some steps we can take to make sure that we do not get stressed with things that are out of our hands, here are those steps:

1.- Identify what you can control and what you cannot

2.- Accept that there are some things that are out of your hand and there´s nothing you can do

3.- Identify the real reason why certain things or situations keep you worried, sometimes our mind creates different negative scenarios or results which are not true

4.- Focus on the things you can control, make sure that you don´t waste mental energy and time on the situations and people you cannot control and focus all that energy and time on the things you do have control.

When you focus on the things you can control you usually get great results and you also stop your mind from creating negative scenarios. Since you can only focus on one activity at a time and hold one thought at a time you only need to focus all your attention and concentrate completely on the activity you can control to reduce stress and make sure that you get the best outcome possible.

If you´re going to be in a situation where you know there are some things you cannot control try to have a plan that helps you respond the best way possible, especially if you tend to focus on the stuff you cannot control, have a plan or strategy that helps you stay focus on the things you can control.

Also when you accept that there will always be things out of your hands you can concentrate on working as hard as you can and giving your best, knowing that you did everything you can on what you can control makes you feel satisfied with the result and stop blaming yourself for something that didn´t end as planned especially if that something was out your hands.

We all tend to live with high levels of chronic stress so finding ways and strategies we can reduce help us improve our health and our life. One way to reduce stress by being aware of things we cannot control, that are out of our hands, accepting that there´s nothing we can do and stop focusing on them, instead focus and work on the ones we do have control and make sure we do our best.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Stress

How life increases stress

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You wake up from Monday to Friday at the same time, you have breakfast or if you´re late you skip it, you do everything you need before going to school, once ready you take the bus and get to school where you don´t like the classes, some classmates bully you and make fun of you, some teachers don´t like your work and no one seems interested in you, no one listens. You check social media and start comparing yourself with people that look better than you and have a better life (which is not true) and you´re surrounded by negativity the entire day, people complaining, blaming and criticizing and bombarded with negative news 24/7. This is how many of us live every day, this increases stress and it´s getting us sick.

Even when we need stress in our lives, this is not the type of stress we need and our body can only supports this type of stress for short periods of time and in small amounts but when it´s too much of it every day we get sick and this is how most of us live, with high levels of stress every day caused by school, traffic, negative news, negative people.

Also doing something you hate, or something you don´t like leads to stress the same way that working with people you don´t feel safe and comfortable with. This is a huge problem because it doesn´t matter if we´re at school or at job most of us are doing stuff we don´t like and we do it because need to not because we want to so we have high levels of stress and we don´t achieve our best work.

What you eat and the quality and quantity of sleep also have a huge impact on stress, if you get enough high quality sleep your body functions properly so you´re are able to handle situations and respond more positively compared to a night of poor sleep. If you eat highly processed foods which are full of sugar and unhealthy fats, you increase stress in your body.

Some steps you can start following today to reduce stress of life are:

1.- Avoid negative people.- Try to avoid as much as possible people who is always complaining, blaming and criticizing,

2.- Reduce the time or sources from where you read or watch news.- 10 minutes per day (maybe less) is all you need to know what´s happening on your country and the entire world,

3.- Do not take anything seriously.- Do not take comments or critiques seriously, if you can learn from them then fine, use those to learn something and get better otherwise do not get involved emotionally,

4.- Reduce the time on social media.- Reduce the time you spend on social media and stop comparing yourself to others.

5.- Eat healthy foods and avoid highly processed and refined foods that contain sugar, vegetable oils and trans fats.

I know and I understand that for you it may be difficult or impossible to avoid negative people but, I´m sure you can spend less time watching, reading or hearing the news and social media and use that time to read a book. We´re all interested on certain topics and we can find book on all different topics, you can also listen to podcast, interviews or audiobooks, the goal is to spend less time social media and watching news and use that time learning something you´re interested in that helps you grow. This reduces stress and improves your mood.

Since it´s too difficult to avoid negative people and change school or job then we need to find ways to lower stress that are in our control and one of those is food, what we eat. Try to avoid unhealthy foods and focus on eating healthy foods that contain healthy fats, fiber, minerals, vitamins to give your body the nutrients it needs so that it can function and perform better and you feel better.

This are simple steps you can start following today to help you get started but there are other strategies you can use. If you´re dealing with daily stress let us know by leaving a comment down below and Twitter which situations increases your stress and how you react to it. If there´s something you want to learn more in particular or you have any other comment feel free to share it with us, we´ll be glad to read you comments, listen to you and help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Stress

Why creating a sense of urgency is important

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Do you have a sense of urgency to achieve a goal? to get something done?

Things don´t happen alone, if we wait for something to happen we will die waiting, if we want something we need to get up and take action, the best motivation to take action and keep momentum going is by having a sense of urgency.

Time is our most valuable asset and when we find our purpose and what we stand for if we realize that we don´t have all the time we want and that we´re not sure how much time we got to achieve our purpose we start creating a sense of urgency, we have a purpose, we have a plan and we know we can take action towards that purpose, we go all in with it and it´s easier for us to make decisions, nothing can take us away from our purpose.

When we realize that we don´t have infinite time we set a deadline and we will work as hard as possible to meet that deadline and give our best, we know that things won´t be easy all the way but we´re willing to fail, learn and adapt throughout the journey.

Urgency gets the things done as fast as possible and with the best results possible, the reason for this is simple we tend to prioritize activities, we look at everything we need to do and we prioritize the ones that are more important, the ones that are going to move us faster in most cases this means doing the harder stuff first but those complicated activities are the ones that give us better results.

Creating a sense of urgency will create stress for most of us, we´ll experience anxiety and pressure but we´re so motivated to follow our purpose that we´re willing to get out of our comfort zone and do whatever we need to do to achieve our goal.

Creating a sense of urgency comes from knowing your purpose, creating a plan and taking massive action towards it, it´s working on something you love while time urgency comes from something external it can be your boss wanting you to do a resume of today’s 3 hour meeting and he want it know but you only got 1 hour before it´s time to leave the office.

Now, time urgency is very different, most people get trapped in the time urgency situation which is not the same, time urgency comes from thinking that we don´t have enough time to answer all the emails, to finish all the papers at work, to finish the project our boss asked for and we seem to be in a state of hurry or a rush for the most part of our lives, this increases stress, many of us live like this and it´s one of the causes of chronic diseases.

When you realize that work will never end, you will get more work every single day even if you haven´t finish the papers from the past week all you can do is keep working without stressing yourself and keep momentum.

With technology we all want instant gratification and instant results, the problem is that this is not possible, technology is a tool to make our lives and jobs easier but this doesn´t mean that we can get everything we want instantly, with this we make everything as fast as possible and we make a lot more mistakes because we´re more interested on finishing fast and delivering some results than on delivering the best results taking more time.

A sense of urgency toward your purpose will help you get things done and most of the time you´re going to make sure that you deliver the best results and make everything as best a possible because you´re working on something you love.

Time urgency is created by the outside, you may not be interested on the project or task and you never have enough time for what you need to do which increases stress.

If you get stressed by all the work you need to get done from school or job and there are external sources creating urgency then accept that work will never ends and you´ll always have more to do so don´t get over stressed, don´t get obsessed with any activity and try to do your best. If you´ve found your purpose, then create that sense of urgency by yourself remembering that you have limited time to fulfill that purpose.

If there´s something you want to know more about leave your comments down below and on Twitter, we´ll be glad to answer and help you.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

DietStress

How food increases stress

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We all have felt stress, we can feel it in our body literally from our shoulders, back, head to our stomach, stress can come from outside sources, but it can also be increased in the inside. Have you ever stopped for a minute and think about how everything you eat impacts your body?

Everything you eat affect your body, from the inside out, how you look, how you feel, your energy levels, your ability to concentrate, your mood.

Our relationship with food has changed throughout the years, nowadays many of us use it as comfort food we´ve found it to be a great coping mechanism to deal with outside stress and pressure but we´re not considering that those unhealthy decisions are causing more problems. When we´re stressed out we´ll look for foods that makes us feel better and typically highly processed foods get this done, they makes us feel better by giving us a rush of feel good chemicals and then the crash comes, we want more of those foods and we end up in a negative cycle that keeps us feeling stressed and can even lead to depression.

Every time you eat highly processed foods your body doesn´t know what to do with them, it is not design to digest processed foods that lack nutrition and one of its responses is inflammation as a way to protect you from something harmful or toxins and your body sees those unhealthy foods as something that can be harmful for you.

Inflammation is a response of stress and even when you can experience inflammation for short periods of time nowadays you´re dealing with it for long periods of time which is chronic inflammation and chronic inflammation is related to many health problems like insulin resistance, obesity and others.

We all have suffered from digestive problems like bloating, stomach pain, cramps, heartburn and it can go to something worse like leaky gut the problem in most cases is an unhealthy diet. Most of us eat too much highly processed food every single day which doesn´t give our body the nutrients it needs to function properly, and they can cause more problems by putting our body in a defensive and protective mechanism.

Everything you put in your body will have an impact inside and outside of your body, we all know that highly processed foods are bad for us the problem is that it´s not easy to eliminate them from our diet or avoid them but you need to find ways to reduce them as much as possible with the goal of eliminating some of them completely of our diet (if you do this process the right way you won´t miss most of them 😊) , there are foods that will make you look and feel great and there are some foods that will make you feel bad; even whole, fresh, healthy foods. Some foods can make you feel bloated or you may have stomach pain like cauliflower in my case, some foods can cause acne like dairy in some people or peanuts.

If everything you eat has an impact on your body then food can cause stress if you make the wrong choices which most of us do by choosing unhealthy, highly processed and refined foods but if you make the right choices then food can lower stress, lower inflammation, food is actually medicine. What you eat alters your brain, your mind and research show that your choices in every meal can make depression and anxiety worse or it can lower them.

If you want your body to respond and perform at peak you need to make sure that you´re giving it the nutrients it needs and the ones that it can use more efficiently, you need to listen to it and make it as simple as possible. We get enough stress from outside sources, so we need to make sure that we don´t increase stress with what we eat.

For your next meal make a good choice, go for something cooked with fresh ingredients or go for a healthy snack like nuts and seeds and see how you feel.

We all know which ones are the healthy foods we should be eating so make a challenge, for this week eat only whole, fresh foods and avoid unhealthy highly processed and refined foods and focus on how you feel. Focus on progress not perfection, avoiding unhealthy foods is difficult so take it one meal at a time and if for any reason you make the wrong choice just move on and think about your next meal, with time you´ll develop the habit you need to make the right choice most of the time and you´ll see that you can still enjoy your favorite dishes and snacks. To make the challenge easier focus on just one meal, if you have unhealthy breakfast like cereal make it healthier by having some eggs cooked any way you prefer with healthy ingredients, you can use olive oils or coconut oil to cook them or if you don´t have time then focus on dinner and make sure you prepare your dinner with healthy ingredients.

Let us know by leaving a comment down below and on Twitter if you´ve ever take the time to think about how food make you feel, especially after a meal.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Stress

Anxiety and stress

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Do you deal with anxiety? That stress when you´re so worried about the future, about what would happen, that fear can be paralyzing.

Anxiety is the response of our body to the worries and fears of the future and of the unknown, as with stress and pressure the way we see it, our perspective of the situation we´re going through can make the problem worse or if used right it can be helpful. We can feel anxious for so many different situations, there are different types of anxiety-related disorders which we´re going to see in future posts and while some of those situations will only make us feel anxious for a small period of time there can be cases where that anxiety keeps growing.

When we think of stress, pressure and anxiety as the response of our body to certain situations then it´s easy for us to cope with it.  We need to understand that feeling anxious is normal, it happens to all of us and we need it in a certain way because life is full of challenges and we´re constantly changing.

The best way to deal or cope with anxiety is finding out where that anxiety comes from, ask yourself why am I anxious? in most cases it´s fear of the unknown, of the future and our mind is amazing at creating the worst case scenarios in any situation which make the problem worse so once you recognize where the anxiety comes from it may be a new project, or changing job, or finishing school and getting out to the real world, whatever it is then imagine yourself conquering that situation or that challenge, be positive and optimistic. Seeing or visualizing yourself in the future in a positive outcome is hard at the beginning but once you develop the habit to be more positive and become optimistic it will be easier.

In most cases our mind creates fear to avoid failure but those fears or those negative outcomes are not real but if we let those unreal fears and worries control us, we will deal with anxiety for the most part of our life.

There are some actions we can take to reduce anxiety that will have an impact on our entire life:

1. Reduce caffeine.- When you´re anxious if you take any form of caffeine it will make your anxiety worse, your heart rate increases, you start shaking, in some cases it can trigger panic attacks,

2. Eat healthy meals.- Food plays an important role so you need to focus on eating meals cooked and prepared with whole, fresh ingredients and avoid processed, junk and fast foods, that contain unhealthy oils and added sugar.

3. Breathe.- Take deeps breathes and focus on inhale and exhale, pay attention to your breathing and feel your body relaxing. By taking our attention to the inhale and exhale and the sensation of our body relaxing our mind calms down,

4. Exercise.- Any type of physical activity improves our mood, especially when you exercise outside in nature,

5. Practice positivity.- This is a lifestyles, it´s not only about replacing negative thoughts with positive one but about seeing the positive outcome in every situation.

As humans we all are exposed to stress, pressure and anxiety and knowing that we can´t avoid them is the first step to make a change at how we think of them, realizing that we actually need them to grow, learn, improve and keep our life exciting will make it easier but we also need to know when it´s too much of them and we need to find ways to lower them or talk to someone who can help us. Even when we share different tools in this site to help you lower them and respond the best way possible it´s important that you talk with your a specialist if you see that your case is bad.

Are you anxious right now? just stop for a moment, take some deep breathes and think about where that anxiety comes from, why are you anxious? what is making you feel anxious? and then think about positive outcomes.

If you need more help leave your comments and questions down below and on Twitter, if there´s something we can do to help just let us know.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

Stress

Pressure can be beneficial, here´s how!

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We all have been under pressure but, how do you respond or react to it? do you get stressed out or do you use it to your advantage?

Your answer to the questions before play a big role on your results, if you get stressed while working under pressure then your concentration and productivity lower which don´t get you to your best results, if you use it to your advantage it´s easier to stay focused and concentrated on what you´re doing which increases productivity and you get better results.

Pressure is when there´s something at risk, the end result of a project has a significant impact whether positive or negative on your job, school, relationship, etc. You know you need to perform as best as possible to get the best results.

Many people consider pressure to be stress and if we see it that way then this type of stress is beneficial for us, pressure helps us get things done, we all have activities or things we need to do and because we still have time we let them for later until we don´t have any more time and we need to get them done so thanks to the need and pressure to get it done we do it but in this case if it´s not something we´re interested in we´ll just get it done, we don´t think about the result or if we could have done better it´s done and that´s what matters.

When we´re starting any new project if we use pressure to our favor, we  will get things done, we are more productive and efficient, but this will happen if we start the project with the right mindset and attitude. When we´re assigned a project or we know we need to deliver some work and meet a deadline we feel anxious but how we think about that anxiety is what makes the difference if we think about it as excitement of what we need to learn, if we think about the best result we can deliver while we have in mind that we need to meet a certain deadline and there´s people with some expectations from us then we will get focused and work as best as we can. An important factor to consider here is how much are we interested on the activity or project and how much we like it, in most cases people call it stress because they don´t like what they do, they´re not interested on the project and they actually don´t like it, this is when pressure turns into stress, as you can see we always get to the same point, do we love or like what we do? if we don´t like what we do or we´re not interested that pressure will turn into stress but if we like it that pressure will become excitement and we will put the work and time needed to finish on time.

Pressure can be your opportunity to do your best, to give your all and to perform as best as possible something that you won´t do any other way, how hard are you willing to work to exceed expectations?, all the odds may be against you but are you going to let that stop you or are you going to find new ways, if you want to perform at peak levels to get to those higher stakes then pressure will help you, even when we all are capable of delivering amazing results and great performance most of us do not put all our knowledge and effort on all activities and on those challenges is when we use more of our capacity.

Those are times when we need to trust ourselves and what we´re doing and push out of our comfort zone which is what forces us to grow, we may need to be creative to be efficient with the resources we have so that we can get to the end because we may not have the time to learn all the skills or we may not have the best equipment so we need to find out which skills we can learn that are going to give us the best results and how can we make better use of the equipment and tools we have.

When we go through this journey with the goal in mind to make our best work possible and getting to that higher level that´s when we learn and grow, that´s when we realize that we are capable of achieving bigger things and it motivates us to go for something bigger.

If pressure leads to stress for you then what you can do is not taking more projects than you can handle, say no more often or if for some reason you don´t feel like being able to deliver the results expected or deliver the project on time then also it´s better to say no but, remember that getting out of your comfort zone is key to grow and succeed, getting out of the comfort zone increases pressure so you need to start small accepting small challenges you know you can handle.

Let us know if it´s easier for you to work under pressure or if it leads to stress by leaving a comment down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam