If you've been running your business long enough, you've probably encountered a client who is always unhappy, no matter what you do for them. These people make unreasonable demands, don't respect your time, and act like you owe them something. In this case, you can act in two ways: try to solve the client’s problem or refuse to cooperate with him. Business consultant Jason Aten shares how to make those tough choices and prevent misunderstandings.
Water inspires and encourages creativity
4 Ways to Overcome Anxiety and Depression
When we are near water, our brain switches off from its usual stressful mode and relaxes. This naturally helps you find the right solution because there are no distractions, there are not a million other thoughts and worries, there is no stress or anxiety. When the brain relaxes, it receives more inspiration and creative ideas . Essentially, we “turn off” the brain, let it rest, think calmly, and begin to think better.
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Help set the right expectations
Ideally, this should be done during the first contact with the client. If after a conversation with you everything is not clear to him, he will figure it out himself, based on assumptions and his own understanding of the matter.
Don't wait for the client to say, “I thought this would be ready today.” From the very beginning, clearly explain how the work process is structured, what the customer can expect from you and by when. Tell him how to contact you if he has additional questions. Then there will be no mutual dissatisfaction later.
Water increases exercise results
Exercising is a good way to improve your mental well-being , but jogging or walking along the ocean will increase this tenfold. Swimming in a lake or biking along a river will give you much more mental stimulation than working out in a busy city or working out at the gym. The idea is that being surrounded by blue light has a positive effect on exercise and also increases the amount of negative ions in our body.
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How to keep your nerves: 4 effective ways to become calmer
The health of the nervous system is not always obvious - a person may seem outwardly quite balanced and calm, but suffer from mood swings and nervous breakdowns.
Nerves must be protected from a young age by any means necessary. It is a weakened nervous system that is often the cause of many ailments - from alopecia and acne to stomach ulcers and oncology.
How to learn to control your own mood? What to do in case of nervous breakdowns? How to avoid conflict situations correctly?
In each specific case, all these issues will require an individual approach, but there are general recommendations for strengthening the health of the human nervous system, which we will share in this material.
Control your mood
Anyone should learn to control their own mood. It is the mood that is the initial factor from which depression, blues and other depressed states can already “take root”.
It is very important for any adult to learn to let go of the past, quickly forget grievances, and not endlessly “drag on” your own experiences and troubles that have already happened and you cannot change them. Such “walking in circles” does not give anything good, but only spoils the mood and poisons the taste of life in the present moment.
There is a very good phrase: “learn to choose your own mood, as if choosing clothes in your closet.” Try not to jump out of bed in the morning, but lie down for a couple of minutes with your eyes closed, tuning in for a good day - remember the joyful moments of life, remind yourself of your own merits and achievements, breathe slowly and deeply. These minutes will help set the right positive tone for the coming day.
Ignore "provocateurs"
If you are already in a conflict situation or quarrel and feel that your nerves are starting to “give in”, start slowly counting to yourself. Take a deep breath and slowly count from one to five. After all, words spoken in such circumstances do not lead to anything good. You can, as they say, “break the woods” in the heat of the moment.
If your nervous system is already shaken, and you cannot always control your words, remember, your first priority is to avoid conflict situations by any means. Avoid communicating with unpleasant people, even if they begin to provoke you. Just keep quiet. According to the laws of psychology, sooner or later the offender will leave you alone, realizing the pointlessness of his attempts. Avoid even slight quarrels and showdowns. Perhaps such discussions can sharpen your mind, but they certainly will not bring practical health benefits.
Share your experiences with loved ones
To keep your nerves in order, you don’t need to withdraw into yourself. “Unexpressed” grievances can cause poor health, both physical and moral. It may sound rude, but everyone needs a “vest” in which to cry in a difficult situation.
Girlfriends, friends, parents - remember that these are, first of all, your loved ones, and you should not be embarrassed to share your problems, worries and fears with them.
Prevent nervous disorders
A healthy lifestyle is very important for the health of the nervous system - enough sleep, proper nutrition, exercise. Positive emotions are no less important - don’t miss the opportunity to watch a comedy or play with the children. Get a pet.
To “feed” the nervous system, adults can take a course of tincture of soothing medicinal herbs – peony, mint or eleutherococcus – once a season.
If you experience prolonged depression, frequent nervous breakdowns and apathy, consult a doctor - many manifestations of nervous disorders can now be treated quite effectively.
Water is a rich source of negative ions
The influence of positive and negative ions on our well-being is seen as natural and influences how we feel. Positive ions are emitted from electrical appliances such as computers, microwave ovens, hair dryers, which drain our energy. Negative ions are generated in waterfalls, oceans, and during thunderstorms. Infusing the atmosphere with negative ions increases our ability to absorb oxygen, balances serotonin levels (associated with mood and stress), and helps rejuvenate the mind and increase alertness and concentration.
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Meditation
Finding a secluded corner at home is not difficult, even if a large and noisy family lives in it. Five minutes of exercise will effectively help relieve stress for a woman. Dr. R. Manocha conducted research and published his findings in the journal Evidence-Based Alternative Medicine: 5-10 min. Meditation twice a day will help reduce anxiety and achieve stress resistance.
Relax and remember something good
According to the work of Harvard scientists led by Sarah Lazar, meditation increases the mass of gray matter in the brain, that is, damaged brain cells are actively restored, allowing the reaction to stress to slow down. Goyal, Singh and other researchers found that depression levels decreased among program participants. A cleared mind will also help you keep yourself in shape.
Dive into the water
Cold showers as a way to improve your health
Being near water increases your sense of well-being, but being completely immersed in a natural source of water, such as the sea or lake, will greatly invigorate your body. Different temperatures add their own benefits: the natural cold chill will calm your nerves and refresh your body and mind, while the warm summer water will help relax your muscles and relieve tension.
Thus, if you want to clear your mind, then find a source of water, a blue surface. If possible, go to the ocean or at least sit next to the local fountain. Water has powerful effects on the brain and can help improve mental health, happiness and well-being.
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Make extra efforts if the client is in a difficult situation
It also happens that you did everything right, but the person is still dissatisfied. And it’s not about you, but about the client’s difficult life situation. In this case, you usually want to blame him and not do anything else. This is not a good idea. Better think about what needs to be done to make the client satisfied.
Usually the solution is simpler than it seems at first glance. First, try to sincerely apologize for the misunderstanding and offer to correct something. This already means a lot.
Solving problems without nerves and stress - advice from psychologists
In order for life’s problems not to cause unnecessary worries, you need to keep your nervous system in good shape. Prevention measures are quite simple, do not require special knowledge and allow you to remain calm even in difficult situations, not to mention the fact that you will stop worrying about trifles. The advice that psychologists give can be summarized in the following theses:
- Practice meditation regularly. They help achieve balance in the state of mind and calm the nervous system.
- Do sports without excessive stress. Such activities must be consistent with your personal preferences and capabilities. The main thing is that they should be fun.
- Rest days are of great importance and should be arranged regularly. These days you should avoid any activities that cause a negative reaction and do only what brings you joy.
- Sometimes it doesn't hurt to treat yourself with small gifts. The choice depends on personal preferences and financial capabilities; even a simple souvenir can bring a lot of pleasant feelings.
- Get your sleep and wake patterns in order. The main attention should be paid to night rest and choose the most comfortable room for this, which must be ventilated before going to bed.
- Plan your schedule carefully, thereby reducing the likelihood of stressful situations.
Nervousness and worry over trifles are frequent companions of people experiencing certain complexes. If you have a complex for any reason, consult a psychologist and remove existing barriers.
Change of activity
The best rest is a change of activity. Doing the same thing over and over again gets boring. A prime example is physical exercise. When performing them, a person gets tired after a certain time. Only constant training can increase the duration of work. In this case, there is universal advice: “Do the opposite.”
People who spend their everyday lives actively sometimes need to rest, and office workers need walking and jogging.
How to calm down without pills
Of course, the psychological state can be corrected with the help of medications. However, such drugs can only be taken after consultation with a specialist. Moreover, the necessary pills may not be available during a stressful situation, because such cases are difficult to predict and occur at the most inopportune moment. For this reason, it is necessary to master techniques that allow you to quickly calm down without the use of medications.
Breathing exercises
Breathing exercises are one of the most effective ways to normalize psychological state. We have already mentioned this above, now it’s time for practical exercises. In order to relieve nervousness before an important step or event, you should do the following:
- inhale deeply through your nose for 4 seconds at a leisurely pace;
- after this, you must hold your breath for a couple of seconds;
- then the air is completely exhaled and inhaled through the mouth for 4 seconds;
- Hold your breath again for a couple of seconds.
It is recommended to perform this exercise for 5 minutes and already after 3 minutes you can feel how calmness returns. Out of habit, you may experience slight dizziness, in which case the exercise should be stopped immediately.
In order to quickly calm down, deep breathing is enough, in a vertical or horizontal position using a free rhythm. In this case, it is necessary to distract from the current problem and direct all concentration to the breathing process itself.
Any breathing exercise requires maximum relaxation and distraction from the environment. It is recommended to imagine at such moments that as you exhale, negative energy comes out of you, and as you inhale, positive energy comes in. It is advisable to enhance the breathing exercise with phrases from auto-training:
- “I’m calming down”;
- "I am relaxing";
- “I am filled with energy.”
You can use other similar settings, it is important that they do not contain negation or the particle “not”.
"Cook the borscht"
In order to stop worrying, you can use another effective technique, which psychologists call “cooking borscht.” This method involves mentally scrolling through some routine process in which there are many similar actions. An example is changing tires on a car.
If we take the actual cooking of borscht as a basis, then the following actions should be displayed in the mental scrolling:
- It is necessary to select the products that will be used in cooking. An important selection criterion should be not only their quality, but also their external attractiveness. For example, you can carefully compare shanks and pork ribs. A similar approach should be used when choosing vegetables.
- Then a pan is placed on the stove and cooking of the broth begins, with a detailed representation of not only adding water, but also stirring and removing the film from the broth.
- You should concentrate well on the process of peeling potatoes.
- Next, we move on to visualizing the preparation of frying with a detailed examination of cutting vegetables, frying them and adding tomato paste to them.
- The last step is to add the prepared dressing to the finished broth.
The more accurately and with greater detail all these processes are mentally reproduced, the faster calm will come.
How not to worry about trifles
One of the keys to a prosperous life is the absence of nervousness over trifles. If you direct your energy not to self-flagellation, but to solving specific problems, then solving this problem is quite simple. Using a similar approach on an ongoing basis, you can quickly rid yourself of nervousness over trivial matters. If anxiety arises, you should ask yourself the following questions:
- what solutions to the problem exist;
- what time is optimal to start solving the problem;
- how complex the problem is that is causing concern;
- what needs to be done.
By working with the answers to these questions, you can more correctly understand the current situation, set optimal goals for yourself, and thereby get rid of the reason for nervousness. If you cannot find the optimal solution right away, then it is recommended to distract yourself a little and occupy yourself with something else. Often, the behavior outlined in the popular proverb helps - the morning is wiser than the evening.
Quite often, people worry about trifles because they are not busy with anything, and therefore, even on weekends, it is important to engage their brain in some kind of work. Winston Churchill put it very well when he said that he was too busy to be nervous about little things.
Practice has long proven that the most balanced people are those who are constantly busy and lead an active lifestyle. They endure even the most difficult life situations more steadfastly than those who do not burden themselves with anything.
Laughter
Smiling can also help reduce stress and anxiety. Just watch a comedy and your mood will immediately improve. You need to be able to create an atmosphere, which is facilitated by having friends or loved ones nearby. Laughter lowers the level of stress hormones, cortisol and enopril, enhancing the background of hormones responsible for immunity. The production of happiness hormones and endorphins occurs, which have the ability to reduce pain and can improve the emotional state.
Laughter as a stress reliever
Reasons why we get nervous
To answer the question - how to stop worrying, you need to find the reasons for this condition, which have a different basis. These may include:
- changes in hormonal levels;
- sleep disturbances;
- physiological disorders;
- lack of vitamins in the body;
- lack of essential microelements;
- stressful situations.
Now we will analyze in more detail the normal and pathological state of the body, in which nervousness occurs.
Normal condition
One way or another, we all get nervous in certain situations, but this condition cannot always be attributed to pathology. If a certain amount of nervousness is caused by objective reasons, then this refers to the body’s normal reaction. For example, it could be “jitters” after a breakup, before an exam, after a meeting that was of great importance to you, or at work before submitting a quarterly report.
Any of the situations described is stressful, and the reaction in the form of a certain amount of nervousness does not go beyond normality. The main thing is not to panic and consciously make efforts to resolve the problem as quickly as possible. In a normal state, despite living there, a person continues to maintain his usual way of life.
Psychologists and psychiatrists operate with such a concept as psychological norm. When a person’s condition is stable, nervousness is under control and rarely becomes noticeable to others. In this state, a person continues to implement his plans all the time and, despite nervousness, successfully resists stressful situations. From a medical point of view, mental health is a person’s ability to adapt to changing circumstances.
Experiences and worries in a moderate manner should not be regarded as a pathological condition; it is quite organic for any healthy person. If we start to get nervous, then, thanks to this feature of the body, we react adequately to difficulties and make optimal decisions. The body's internal reserves are mobilized, which allows the situation to quickly stabilize.
Pathological condition
In a pathological state of nervousness, signs of changes in behavior appear, which are especially noticeable to close people. First of all, unjustified aggression towards others should cause caution. Also at risk are people who are obsessed with their work and who are unable to relax in their free time.
Psychological help is often required by people burdened with bad habits, including alcohol abuse. An unhealthy lifestyle serves as fertile ground for nervous disorders. Without fail, medical assistance is required if a combination of the following symptoms is observed:
- persistent internal tension;
- constant expectation of bad events;
- constant worries and irritability without objective reasons;
- severe sleep disturbances with nightmares;
Such a psychological background creates a feeling of constant fatigue and catastrophically reduces overall performance. A person loses the ability to concentrate because he is constantly distracted by obsessive thoughts that he is unable to get rid of.
Such a condition is even more dangerous if it is aggravated by the following unpleasant disorders:
- arrhythmia;
- headache;
- dizziness;
- shortness of breath;
- indigestion.
All this is a sign of serious disorders in the body and such a situation cannot be avoided without medical intervention.
Managing Emotions
The emotional brain is like a flint for cutting away physiological stress. As soon as a sheaf of sparks hits him, the stress reaction flares up. Due to chronic stress, the emotional brain is constantly working at its limit, and even a small flame can cause a fire. This should be avoided. Realizing that your emotional brain is about to explode, try to calm and distract it, switch to something else, or simply do not react.
Of course, you must have remarkable endurance. If you don't want to be controlled by negative emotions, develop self-control skills and learn to regulate your behavior. People who can control themselves cope better with stress: they are less likely to regard various events as stressful and react more calmly to stimuli. Brain imaging studies have revealed at least one area of the rational brain involved in self-control, the dorsolateral prefrontal cortex, or DLPFC. It is also involved in behavior management, an advanced version of self-control. With prolonged stress, the DLPFC is damaged, which increases the likelihood of developing depression.
People who practice meditation find it easier to concentrate. To hone your emotion management skills, you need to practice: redirecting attention from emotional stimuli to something pleasant or simply switching to something else. Long-term concentration will require a certain amount of aging. You can go the other way: try to look differently at what could cause stress. This approach is called cognitive reappraisal. It is provided by a clear, rational brain. He usually has several strategies for managing emotions: depending on the severity of the situation, he will select the most suitable option for you, and you will calm your emotional brain.
For example, if someone pushes you on the street, you can convince yourself that it was an accident, and the rising anger will fade away. If a terrible accident happened before your eyes, you will try to throw what you saw out of your head, because it will not be possible to change the event. Our stress management plan includes both emergency and long-term algorithms. The first ones are intended for superficial work with negative emotions - at the moment of their appearance, and the second ones will help you learn how to maintain the results for a long time.
Music
Music lessons make it possible to transform unfavorable emotions into creativity. They allow you not only to throw out all the negativity, but also to acquire a useful skill. Research has found that the piano is an ideal instrument for relieving stress, as its sound is relaxing. It has been proven that music has a healing effect on the entire body due to vibrations that are combined with the body’s own vibrations, so it is very important to focus on your own musical preferences when listening to your body.
It is not difficult for a woman to relieve stress. It is much more difficult to maintain a state of stress resistance. Regularity is very important in this matter. It is necessary to select an individual list of procedures for each day and adhere to it. Harmony in everything maintains stability, preventing unwanted problems. It is very important to be able to listen to your body and sometimes give it a well-deserved rest.
