Zen attitude: facing the info
" Catastrophes, crises, massacres ... Regularly, I tell myself that I will stop reading the press and listen to the radio, so it stresses me, explains Michèle, teacher. But that's not a solution. So what to do ? "
Fukushima does not mean all nuclear power plants. A rogue surgeon should not overshadow those, many more, who save lives .
WE DO NOT IMAGINE THE WORST
For example, if we discover a new virus that kills ... Scientific advances make it possible to better diagnose diseases that have hitherto gone unnoticed. We are no more reached today, " just "Better tracked.
WE PRESS WEANING
We unsubscribe newsletters of all kinds. Or you set your computer and your smartphone so that they land in a dedicated folder, we only consult when we decided. We do not let the TV on, even without sound, and we do not compensate by clicking compulsively on the news sites.
PRESSURE IS NOT PRESSED
The injunction to the permanent serenity erected by our society does not stick with the reality of life and feeds dissatisfaction and constant quests. It is not a matter of passively accepting fatality but rather of being in "active" acceptance : to swim in the direction of the current, not against it.
Zen attitude: facing time
" Time, we have too much or not enough, says Betty, production assistant. When I work, I feel like juggling everything I have to do, not being able to do it. It's almost a feeling of persecution. And when I'm on vacation, time seems sometimes endless, boredom awaits. I do not know how to master the overflow and the "over-empty". How to escape the race against the clock , the dispersion or, on the contrary, the mania to put everything back to the next day ?
WE DEVELOP A DAILY PLANING
and most importantly, we evaluate the duration for each task : at 9 o'clock, 20 min for e-mails (plus 10 min to 11 o'clock), 40 min to pick up Zoe at school and make the point with the teacher ... By programming, we get rid of the feeling of helplessness at the time. We make a point at 1 pm, then in the evening, with two columns : « Time prev u »And« Time spent ". It is easier to see the time-consuming tasks (1 hour devoted to the trainee, as much as for a hot issue ...), the undervalued time, which gives the feeling of being overflowed, and the overvalued one, which makes it lose.
DO NOT FORGET THOSE YOU LOVE
(children, lovers, friends ...). And we set appointments with ourselves for personal purposes (take the children to the cinema, buy a lamp for mom ...).
ON ZAPPE TOXIC THOUGHT
" I'm slow »,« Days are never enough for me »,« I have too many things to do at the same time To loosen the grip of this ", We convert the threat into a challenge, through activating thoughts of " good stress " : " I would have at least made good progress »,« I do the maximum »,« I have always arrived "...
DEFINING PRIORITIES
One does not let oneself be monaured by the tasks not (yet) accomplished , one keeps one's objective in mind when the pressure rises. Above all, you do not sacrifice your privacy, because it's the right balance between the two that delays the stress.
WE PLAY WITH CHRONO-BIOLOGY
Neurons are running at full speed in the morning before 11 h 30, then from 16 hours to 18 h 30. These periods are reserved for heavy files. And we pause for 5 to 10 minutes every 75 minutes, when the concentration drops.
ONLY CULTIVATED HERE AND NOW
through mindfulness meditation . Several times a week, we agree 10 minutes to fully enjoy the moment. Sitting, we close our eyes, we focus, for example, on the rhythm of our breathing or on our stomach that swells and then digs without thinking. Our thoughts are kicking in all directions, it's normal. But we do not follow them, we do not judge them, we observe these inner wanderings being " just Totally connected with oneself at that moment. The more you practice, the less stress has taken on you .
Zen attitude: facing the noise
" I am phobic of noise, complains Caroline, doctor. My neighbors are putting their music to work at any time. I wait for "boom, boom", no ear plug filter. When I am exhausted, I call the police, who do nothing. It gives me desires for murder. On the train, there are the "ksss, ksss" coming out of the helmets ... And the permanent sound porridge : the noise of the street, the background music in the shops, the obligation to scream to be heard ... How to say stop ?
We do not suffer noise pollution as a fatality
We will see his neighbors with calm to find a solution taking into account also their needs (a baby seat on wheels, a night worker who cooks at 5 am). We are quickly fixed : either the nuisances are involuntary, and they will stop ; either it is deliberate egoism, the noise will be denied and will continue. We do not exhaust ourselves in vain arguments. Not feeling respected is a stress accelerator : we make an inventory and act - mail to the trustee or the owner, sound insulation.
We adopt effective ear plugs
Those made of natural wax follow the shape of the ear canal. The problem ? They do not absorb 100% loud noises. The foam ones are more efficient, but we feel more their presence.
We are " helmet »Music on the street or in the transport
to afford a soothing filter. It does not isolate but gives another audio consistency to the city. A revealing test : arrested in the street, a helmeted person calmly releases his ear to respond pleasantly, while a passerby bareheaded will be more readily grouchy, tense, hurry.
We expel the muscular and psychic tensions
Seated, the back straight, one inhales deeply while extending the legs and the arms as much as possible, then one tightens the fists strongly and one contracts arms and legs for a few seconds. Finally, relax by exhaling slowly. To repeat three times
We drink a saffron tea
Ling Shu, Teas of the Pagoda. It contains an amino acid, Ltheanine, which generates in the brain the same planing waves as a massage. The relaxing virtues of saffron boost the whole thing. 18,75 €, in dietary and organic stores. Alternative : a decoction of valerian roots (1 tsp) in 1/2 liter of boiling water, with 1 tsp. to c. honey. In herbalism.
Zen attitude: facing the job
"Stress management" has been conceptualized by human resource firms in the United States to increase productivity through pressure and fear. We know what has happened: depression, absenteeism, suicides. Beside this management, today often condemned by justice, there is the stress imposed on oneself and it is therefore in our power to defuse: fussy perfectionism, obsession to displease, rivalry with colleagues ...
We repeat that the corporate world works like a board game
Above all, you need to understand what is the rule of the game in your business and then play with it. The questions to ask are just: "How far do I want to play this game? "What is the risk in playing it? "Is the game worth the candle? "What do I really want, professionally? We do not lose sight of the fact that if the situation becomes unbearable, we can always leave the game.
We are asserting
Adapting to the rules does not mean accepting everything . We express what we want, what we think, our needs and our rights, while respecting the other. Attention to form: we do not camp on the passive self-blaming mode ("It's my fault"), nor on the aggressive mode; we do not let ourselves be overwhelmed by tears. If, in the end, the dialogue is not constructive, we relativize: "This work will be an instructive step to achieve other objectives. "
We remember what we are worth
Even if you do not intend to resign, you regularly update your resume and look elsewhere. Or we contact a hunter, to see. This deflates the pressure, to be able to say: "If I want, I go home ..." And we approach more serenely emergency situations, like critics, grounded or not.
We agree to benevolence
We differentiate what we do and who we are: our successes and our failures do not justify our value. We tolerate our limitations and imperfections, and we set reasonable goals. The temptation to surpass oneself at all times, to pretend to be realized, inevitably sacrifices the human, including itself.
We register for a work stress management internship
Most are funded through vocational training. Contact your HR. The French institute for action on stress in Paris offers several: www.ifas.net
In case of punctual pressure, swallow the high-tech version of the glass of hot milk,
morning and evening, a capsule containing alpha-casozepine, a compound derived from a hydrolyzate of milk proteins, combined with marine magnesium and vitamin B6. Serial Stress, Naturactive, € 11, in pharmacies and health food shops.
We adopt the gesture-signal »Soothing
This is the technique of athletes at competitions. The principle: evacuate the overflow of stress, illico, thanks to a predefined gesture signal associated with a feeling of serenity. To program it: we choose a neutral gesture, discreet, which will remain the same (tighten the fist, pinch the thumb with the index finger, press the thigh with the hand ...). We relax and then, once relaxed, we make the chosen gesture. Brain and body will record (after several sessions) the association fullness-gesture and generate a sort of reflex. To come out in case of emergency.
Zen attitude: facing the digital
" My terror of Monday morning, it is the 250 e-mails that await me , s'énerve Sophie, 42 years old, journalist. The professional messages, but also those girlfriends galley. If I do not answer, SMS burst : "What time can I call you ?", or : "You have received my e-mail ? "I love others, but I fall in love when they win. The excitement being that the top of the stress is still when any bug. Obviously the day we really needed it ... " It's impotence , summarizes Elise. Only the hotline remains. And here is the beginning of the end. These damn hotlines can make me graze the attack ! "
We dramatize the urgency
in order to stop torture of the water drop ", An expression born at the CNRS to qualify the uninterrupted flow of e-mails and SMS . In other words : the reception of messages is deactivated continuously, and they are picked up punctually. We also stop, ourselves, to send all the time and at any time, we synthesize his remarks into one.
In case of breakdown, we act rationally
because stress is soluble in the action. The solution of most bugs is provided in the software menus and folders " System "Machines. Also, we do not panic and we use the resources available to unblock the situation.
We register for free workshops
that Apple offers to all the maniacs of the Apple eager to twirl 2.0 without anxiety and to tame their machine like geeks. We choose his session of 1 hour on the Web and we go with his machine.
In partnership with Les Eaux Claires.
To learn more about Les Eaux Claires, The Ayurvedic cure by MC
