How to stay mentally strong

Whether you’re dealing with health problems, workplace stress, or a financial crisis, life’s inevitable challenges can make functioning difficult. Some people find it difficult to act out of fear that the situation will get worse. Others become impulsive and take whatever action they can without thinking of the best solutions.

However, mentally strong people remain strong when their world falls apart. They manage their thoughts, emotions, and behaviors in a way that helps them get through tough times.

Often, in fact, they come out of difficulties better than before. They may also feel happier, healthier, and more hopeful after going through tough times.

Nelle mie esperienze come terapeuta e nella mia ricerca per il mio libro "13 cose che le persone mentalmente forti non fanno", ho scoperto che le persone mentalmente forti usano le seguenti strategie per rimanere forti anche quando il loro mondo sembra andare in pezzi :

1. Recognize their inner strength

Thinking “I can’t make it” or “I’ll never make it” reduces your ability to make it. Fortunately, mentally strong people don’t believe everything they think.

When their thoughts become unrealistically negative, they remind themselves that they are stronger than their brains attribute to them. Providing themselves with motivational speeches that remind them of the tough times they’ve been through helps them gain the confidence they need to deal with whatever gets in their way.

2. They take care of themselves

Mentally strong people make self-care a priority, even in the most difficult times, because they know that fighting suffering will be more difficult if they don’t take care of their mind and body. They eat healthily, exercise, and get plenty of rest so they can be at their best when facing challenges.

3. Focus on what they can control

Mentally strong people don’t waste time rewriting conversations, worrying about catastrophic results, or dreaming differently. They know these things will deprive them of the mental strength to solve problems. Therefore, they invest their resources in things they can control, even if the only thing they have is their attitude.

4. Mix their priorities

Instead of struggling to not spend much time with their children or to turn down invitations from friends, mentally strong people know that priorities must change in difficult times.

They highlight problems that need to be resolved, such as paying off debts, taking a family member to doctor’s visits, or submitting a resume to find a new job.

5. Take action

You won’t catch a mentally strong person avoiding trouble or throwing a pity party. They take productive action by addressing challenges. If a problem cannot be solved (as in the case of a loved one’s illness), they intervene to deal with the suffering in a healthy way.

6. Stay mentally fit

Thinking rigidly, such as telling yourself that things have to go a certain way or that you shouldn’t have certain emotions, can make things worse.

Mentally strong people know they need to be flexible. They are open to changing their cognitive, emotional and behavioral patterns to adapt to the new challenges they face.

7. They are looking for new opportunities

Whether it’s job loss or health loss, mentally strong people know that tough times can require them to change. They admit that changing course can be both frightening and exciting. They are open to new opportunities, trying to turn the struggle into something positive.

8. They practice gratitude

Mentally strong people practice gratitude, even in the most difficult times. This does not mean that they are ignoring the pain or minimizing the difficulties – they will certainly recognize their emotional wounds. But they also remember all the good things in life and the resources they have to cope with tough times.

9. Reflect on what they have learned

While it is not helpful to repeat painful memories over and over, thinking about what the pain has taught you can help you heal and grow. Mentally strong people know they can learn a lot about themselves in the darkest hours. So they take the time to reflect on what they get from the challenges they face.

10. They are looking for support

Mentally strong people know that asking for help, whether it be asking a family member to watch their children work on a problem or to turn to a therapist for emotional support, is a sign of strength, not weakness. . They know they don’t have to do it all by themselves. Instead, they’re ready to reach out to the people who can help them get through tough times more easily.

This article was originally published on Business Insider on March 3, 2020.

There are times in business when you need to be at the forefront to make tough decisions.

There are times in leadership when you have to be mentally difficult to navigate through complex information.

There are times in life when you need to be mental to make good decisions quickly.

You have to be mentally strong these days. It means managing your emotions, adjusting your mindset, and taking positive action regardless of the circumstances.

But like any physical force, mental force does not appear alone. It needs to be developed.

Here are 15 effective ways to get mentally stronger:

1. Focus on the moment. The challenges that arise from time to time are proof of our willingness to stretch and change. The worst thing you can do is ignore the situation or delay the development of solutions. The challenge is here and the difficulty is now. Focus your energy on the present moment; don’t miss what’s right in front of you. When you focus on the moment, you realize where you have the most power to fix everything.

2. Embrace adversity. Mental strength gives us the ability to perceive obstacles in our path as a stepping stone. When we encounter a struggle, and we all do, we can draw inspiration from knowing that this is not a dead end, but a path to deeper knowledge and understanding.

3. Exercise your mind. Like your muscles, your mind needs to be exercised to gain strength. Growth and development requires constant work, and if you’re not doing well lately, you may not develop as much as possible. Mental strength is built from many small victories, preserved by the choices we make every day. To gain stamina, tackle a daily task that stretches your mental stamina.

4. Accept the challenge. Albert Einstein once said, “You shouldn’t be pursuing goals that are easy to achieve. You have to develop an instinct for what can barely be achieved with maximum effort. ‘ Underestimating yourself and acting confidently keep you from being successful. When you believe in yourself and your abilities, you can often go beyond what you imagine.

5. Respond positively. You can’t control everything that stands in your way, but you are in total control of how you react to everything that stands in your way. What happens to you is important, but not as important as your reaction. Surprising progress can occur in your life and leadership as you take control of your reactions.

6. Pay attention. Mindfulness means taking control of your concentration and being aware of what you are paying attention to. Whether it is an emotion, a thought, a belief, an impulse or something in the environment, awareness calls us to approach everything with a curious, non-judgmental, open and accepting attitude. To be the most resilient and mentally strong, take the time to be aware so that you can focus on what you really want.

7. Don’t get overwhelmed by fear. Being resilient and mentally strong means being able to face fear. When you find yourself in terrifying situations, knowing this is an opportunity to grow, trust overcomes fear.

8. Be aware that you are talking to yourself. We are often so busy worrying about how we talk to others that we sometimes lose sight of how we talk to ourselves. Try to be positive and supportive like others because when times get tough you have to be able to believe that you can do it. Replace doubt with positive.

9. Get rid of the disability. When you feel like you can’t do something, focus positively. You just have to do it. Mentally strong weeds remove words like I can’t, never and shouldn’t, replacing them with “maybe”, “could” and “when”.

10. Stumble into success. Winston Churchill once said, “Success is stumbling from one failure to another without losing enthusiasm.” La perseveranza ti dà l’opportunità di affrontare tutte le difficoltà, le sfide e i fallimenti senza superarli. Better to have a life full of little failures you’ve learned than to regret never trying.

11. Find solutions.There will always be problems – every business has complications and every business has obstacles, but if you learn to focus 90 percent of your time on solutions and only 10 percent on problems, you’ll be able to respond effectively rather than spinning the wheels.

12. Be grateful. In the affairs of our busy lives, we neglect many of the basic concepts of recognition, but gratitude gives us fortitude. Gratitude can turn any ordinary day into a day of thanksgiving, and a routine can turn into a joy and ordinary occasions into something we are grateful for.

13. Prepare for thunderstorms. Adversity is inevitable. Get ready to fight them by force and break into the blue sky.

14. Define your moments. When you start to doubt how far you can go, remember how far you have come. Thank yourself for everything you’ve gone through, for winning battles, for overcoming fears.

15. Let it be everyday life.Most mental strength is built and demonstrated not in exceptional circumstances, but in daily life and leadership.

Positivity, preparation, availability, discipline, concentration and foresight will serve you well. Exercise your mental stamina and you will soon be amazed at how strong you have become.

How to stay mentally strong

Whether you are facing a serious health problem or a financial crisis, difficult times are inevitable. And it is in these difficult times that your mental strength will be tested.

Without adequate mental strength, life’s inevitable challenges will likely fill you with doubts and anxiety. These unpleasant feelings can lead to negative thoughts. And negative thinking will affect your behavior, which may inadvertently turn your doomsday predictions into a self-fulfilling prophecy.

Being strong amidst difficulties involves dealing with thoughts, feelings and behaviors. Paying attention to all three areas will help you come out of the fight even stronger than before. To remember how to stay strong during life’s toughest challenges, follow the ABC formula.

Accept the reality.

Acceptance does not mean consent. Instead, it is a question of recognizing what is happening from a realistic point of view. So while you may disagree with things like racism, you can accept that it is.

Scavandoti nei talloni e dicendo: "IoShould notyou have to face it ”, you are just wasting your precious time and energy. Accepting what is happening now, regardless of whether you think it is right or not, is the first step in deciding how to respond.

For example, someone stuck in traffic says, “That’s not fair! Perché queste cose devono sempre succedere a me?” I suoi pensieri lo fanno sentire arrabbiato, frustrato e ansioso. Inizia a battere i pugni sul cruscotto e a urlare contro gli altri conducenti.

Another driver, stuck in the same traffic jam, recalls: “There are millions of cars on the roads every day. Traffic jams sometimes occur. His point of view helps him stay calm and listens to the podcast while he waits for the cars to start moving again.

Accepting reality is recognizing what is under your control. When you can’t control the situation, focus on being in control of yourself.

Be productive.

Accepting reality helps you manage your thoughts and regulate your emotions, which are the key to productive behavior. The choices you make when faced with problems determine how quickly you find a solution.

Even when you’re dealing with a problem you can’t solve, such as the loss of a loved one, you make decisions about how to respond.

Unproductive behavior, like complaining or throwing a pity party, will get you stuck. Such behavior will deprive you of mental strength.

Therefore, it is important to ask yourself, “What is one thing I can do now to help myself?” If your productive behavior involves facing your fear or doing something you really don’t want to do, take action.

Control troublesome thoughts.

Your mind can be your greatest asset or your worst enemy. If you believe in your negative thoughts, your self-limiting beliefs will prevent you from reaching your maximum potential.

Thinking, “It will never work. I’m not good enough “or” I can’t last an extra minute “will distract you from your goals. It’s important to recognize when your inner monologue is getting too pessimistic. Remember that just because you’re thinking something doesn’t make it true.

Talk to yourself as if you are talking to a trusted friend. When your thoughts become catastrophic or useless, react with a more realistic affirmation that confirms your ability to cope with difficulties.

You can even create a mantra that you repeat in difficult times. This can help you silence the negative chatter that threatens to drag you down.

Build mental strength before strength is the only choice you have

Building mental strength is similar to building physical strength. While you may not think about your mental muscles until you no longer need them, a crisis is not the best time to strengthen your mental strength.

Likewise, you don’t want to wait until you have to pick up a heavy object to start building physical strength, right? Pumping the iron for five minutes before moving the sofa doesn’t help much. However, consistently building strength over time can ensure that you have the muscles you need when you have the most weight to lift.

Think of mental strength the same way. There will be times when you will need all the mental strength you can muster. Therefore, it is important that mental strength training becomes a daily habit.

And then, when you find yourself in a difficult situation, practice the ABC formula. These three steps will make your fights even stronger.

How to stay mentally strong

Millions of us are trying to find normalcy in the era of COVID-19. The uncertainty over our health, jobs, finances and when we’ll be able to see our loved ones again has taken its toll. In fact, according to a recent Kaiser Family Foundation poll, nearly half of Americans – 45 percent – say their mental health has been affected by the pandemic.

I recently spoke to Amanda White, a licensed therapist and creator of the popular Instagram account @therapyforwomen. We talked about the roller coaster of emotions that many of us suddenly experience and how to deal with them.

"Quando si svolge il primo evento, abbiamo una risposta di lotta o fuga, quindi l’evento è finito e siamo in grado di elaborarlo", ha spiegato White nella mia serie settimanale di Instagram Live per Know Your Value.

White noted this time period is especially challenging because it’s “so extended that we are consistently going through fight, flight, freeze, and our brain doesn’t know when this is going to end. So, it continues to happen over and over, because it doesn’t know which fight, flight, ofreeze is going to be most effective in dealing with this.”

How to stay mentally strong

Happiness Lab Professor Laurie Santos shares 5 ways to feel better

In addition to White, I spoke to holistic trainer and wellness teacher Lily Silverton and clinical psychologist Christie Ferrari. Here are some tips and strategies they suggested for reducing stress and anxiety during this uncertain time:

1. Overcome the shame of mourning

In fact, we all cry in one way or another.

The best thing to do while we continue the treatment is to “try to normalize,” White said. “It’s time to share how you feel with others – family, friends, on social media or wherever you feel safe doing it. We are mourning the grief together and the shared experience of knowing that you are not alone will help in the healing process. “

And don’t feel ashamed of your emotions. “Shame often acts as a means of binding the deeper emotions that are happening and prevents us from feeling the deeper emotions that are happening,” White said.

2. Introduce mindfulness into your daily routine

Yoga and meditation helped me through this stressful time and made me more aware throughout the day. But don’t just take it from me; Science also says that the benefits of yoga and meditation for our mental and physical health are significant.

If you’re new to meditation, olike to be guided through one, check out this mediation by holistic coach and wellness teacher Lily Silverton. According to Silverton, meditation “increases the amount of gray matter in the prefrontal cortex responsible for reasoning and thinking, both tools we need to fight anxiety.”

White added that it’s also important to practice noticing our emotions , and not judging them. “When we try to judge our thoughts and emotions, we get stuck in the cycle of fear,” she said.

3. Remember that your breath is the gateway to the present

If you’re feeling anxious, focus on your body’s signals, clinical psychologist and blogger Christie Ferrari said. “Is your heart beating faster? Are you breathing fast and mainly chest breathing? Are you tense? Do you have wet hands?”

If the answer is yes, some breathing techniques can help calm the nervous system. Ferrari advised practicing deep abdominal breathing. “An easy way to get good is to lie down for five minutes with a plastic cup or light book on your stomach and practice lifting it while inhaling deeply, holding it for four seconds and then pulling it out and exhaling and observing how this object falls as your belly goes down for three or four seconds.

Silverton recommended this breathing device, which involves deep abdominal breathing. “You can do this at any time of the day or night when you feel anxiety building.”

4. Create routines

A consistent routine for up to five minutes will help you ground yourself. “Routine can do a lot of good. Mantiene un senso di normalità, può aumentare la produttività e fornire struttura “, ha affermato Ferrari. Ha suggerito di togliere il pigiama come parte di una routine e di attenersi a un abbigliamento casual e comodo, ma comunque elegante. “Ad esempio, un vestito ampio e un cardigan o pantaloni di lino con una camicetta”, ha detto. Getting dressed, even while we’re home, will help you get into the right mindset for the day ahead.

How to stay mentally strong

Being mentally strong can seem like an overwhelming task when you suffer from a physically and emotionally debilitating disease like depression, but the fact is that people with this disorder (and others like it) are among the mentally strongest.

That said, mental strength is something we need to find within ourselves and learn to nurture and support; it’s not some magical quality only possessed by a few lucky elites.

The mentally strongest among us often see failure and disaster as an opportunity to challenge and overcome ourselves, not insurmountable obstacles beyond their control.

Fortunately, there are habits and mindsets that we can all adopt to improve our mental strength. Courtesy of the Lehigh Valley TMS Center, here are five ways to stay mentally strong while struggling with depression.

Understand your emotions

Emotional intelligence (EQ) is one of the most important characteristics of mental strength. If you cannot understand and reflect correctly on your negative emotions, mental strength is almost unattainable.

Like IQ, EQ can be trained and improved. You can do this by working to identify the situations that have contributed to your depression. When you know what’s got you feeling badly and why, being honest with yourself and talking with trusted friends and loved ones can release these feelings and help everyone, including yourself, understand them.

Once you’ve identified the source of your thoughts and feelings, pay attention to something more positive and take action to fix the problem. If you need help, ask for it. Feeling connected to friends and family can help alleviate symptoms of depression, and can also help them feel like there’s something they can do to help.

Be sure of yourself

Come disse una volta Henry Ford, una delle figure più importanti e influenti d’America all’inizio del XX secolo: "Pensi di poterlo fare o no, hai ragione".

Put simply, this quote follows the principle that your mindset and general attitude have a very strong influence on your ability and desire to be successful. However, it’s important to differentiate between true confidence and false confidence.

Those who exude false confidence usually only play a role in trying to hide their insecurity, while those who exude true confidence truly have the utmost confidence in themselves and their abilities.

Although the depressive state is not a choice, you can choose how to look at it and how to react to it. When you adopt a mindset that you can overcome and learn to live with, you unlock a whole new level of mental strength.

Accept change and failure

Another benefit of mental strength is learning to cope with change and be flexible when needed. Chronic fear of change is a serious threat to success and happiness. You can overcome it by accepting the change and believing it will be positive.

Likewise, learning to accept, learn, and overcome failure is another extremely important trait of mentally strong people.

Unfortunately, to some extent bankruptcy is a fact. Walking through life for fear of failure or running away from failure is extremely damaging to your mental health. In fact, it’s how we handle our failures that teaches us how to be stronger.

Failure makes us think differently about looking for solutions to our problems and those who have strong metals use this as an opportunity to improve previous ideas, efforts and skills.

Surround yourself with positivity

While depression can make this concept difficult, positivity is the key to becoming mentally strong. Surrounding yourself with positive forces like supportive and loving people, fun and interesting activities, and “good vibes” can change the way you think and create a “can do” mindset.

One of the most common factors in the lives of people with chronic depression is the lack of a positive support network. To overcome this problem, you can plan with positive and supportive family and friends, or look for places where you can discuss your condition with like-minded people, such as a support group, class, or co.

take care of ourselves

There are many different ways to take care of yourself, both physically and emotionally. In an emotional sense, the best way to take care of yourself is to appreciate yourself. Always treat yourself with kindness and respect and avoid harsh self-criticism as much as possible.

Take some time to relax and unwind, broaden your horizons and get some life. Everything from daily crosswords to gardening to dance lessons to planning your dream vacation can help you.

Taking care of yourself physically is also a key part of developing mental strength. While depression can affect both your appetite and your desire to be active, forcing yourself to exercise regularly and eat healthier can significantly improve your mood over time.

If you need a little extra motivation, ask a supportive friend or family member to do it with you. Chances are, they’ll be willing to give it a try. Once you get into your new habits, it shouldn’t take long to notice more than a few positive changes.

Un altro modo per take care of ourselves è entrare in un mondo completamente nuovo di opzioni di trattamento per condizioni come la depressione.

The Lehigh Valley TMS Center is the region’s first depression treatment center to offer non-invasive, non-drug, FDA-approved transcranial magnetic stimulation therapy for patients suffering from mental illnesses such as depression and anxiety.

Our dedicated staff is made up of tireless advocates who, with our knowledge and compassion, help depressed people overcome their illness and regain a smile. To learn more about what we doohow we can help, don’t hesitate to contact us today.

Amy Morin, LCSW, is the managing editor of Verywell Mind. She is also a psychotherapist, author of international bestsellers and host of The Verywell Mind podcast.

Ann-Louise T. Lockhart, PsyD, ABPP, is a child psychologist, parenting trainer, author, speaker, and owner of A New Day Pediatric Psychology, PLLC.

How to stay mentally strong

Mentally strong kids are prepared for the challenges of the world. To be clear, mental strength is not about acting hard or repressing emotions. It’s not even about being rude or defiant. Instead, mentally strong children are resilient and have the courage and confidence to reach their full potential.

Techniques for raising strong children

Mentally strong children can cope with problems, recover from failures and cope with difficulties. Helping children develop mental strength requires a three-way approach.

There are three ways to help children become mentally strong.

  • Help them learn to control their emotions so that their emotions don’t control them
  • Show them how to take positive action.
  • Teach them to replace negative thoughts with more realistic thoughts

There are many parenting strategies, discipline techniques, and teaching tools that help children develop the muscles of the mind. Here are 10 strategies to help your child develop the strength he needs to become a mentally strong adult:

Teach specific skills

Discipline should be about teaching children to do better next time, not to suffer from their mistakes. Use consequences that teach specific skills, such as problem-solving, impulse control, and self-discipline. These skills will help your child learn to behave productively, even when he’s faced with temptation, tough circumstances, and difficult setbacks.

Let your child make mistakes

Teach your child that mistakes are part of the learning process so he doesn’t feel ashamedoembarrassed about getting something wrong. Allow for natural consequences when it’s safe to do so and talk about how to avoid repeating the same mistake next time.

Encourage speaking in a healthy way

It’s hard for kids to feel mentally strong when they’re bombarding themselves with put-downsowhen they’re predicting catastrophic outcomes. Teach your child to reframe negative thoughts so that he can think more realistically.

Developing a realistic but optimistic outlook can help children overcome difficult times and achieve optimal results.

Show your child how to cope with their fears

If your child avoids something scary, they will never get the confidence to deal with the discomfort. If your child is afraid of the dark or afraid of meeting new people, help them deal with their fears step by step. Cheer her up, praise her efforts and reward her for bravery, and she will learn that she is a gifted child who can handle going beyond her comfort zone.

Let your baby feel uncomfortable

While it may be tempting to help a child when she is struggling, saving her from suffering will reassure her that she is helpless. Let your child fail, let him get bored and insist that he is responsible, even if he doesn’t want to. With support and guidance, wrestling can help your child develop mental strength.

Build a character

Children need a strong moral compass to help them make healthy decisions. Work hard to instill your values ​​in your child. Create opportunities for life lessons that regularly strengthen your values.

For example, emphasize the importance of honesty and compassion rather than winning at all costs. Children who understand their values ​​are more likely to make healthy choices, even if others may disagree with their actions.

Make gratitude a priority

Gratitude is a wonderful remedy for self-pity and other bad habits that can prevent your child from being mentally strong. Help your child affirm all the good in the world, so that even on his worst days, he’ll see that he has much to feel thankful for. Gratitude can boost your child’s mood and encourage proactive problem-solving.

Confirm personal responsibility

Building mental strength comes with taking personal responsibility. Allow explanations, but don’t make excuses when your child makes a mistake or misbehaves. Correct your child if he tries to blame others for the way he thinks, feels or behaves.

Teaching skills to regulate emotions

Don’t reassure your child when he’s angry and don’t cheer him up every time he’s sad. Instead, teach her to deal with unpleasant emotions on her own so that he doesn’t grow up relying on you to regulate his mood.

Children who understand their feelings and know how to deal with them are better equipped to face challenges.

A role model Mental strength

Showing your child how to be mentally strong is the best way to encourage him to develop mental strength. Talk about your personal goals and show your child that you’re taking steps to grow stronger. Make self-improvement and mental strength a priority in your own life and avoid the ​things mentally strong parents don’t do.

Stress can cause health problems, reduce productivity, and lead to bad decisions. But mentally strong people use these 6 key strategies to stay calm.

We all know that stress can be harmful to us and is a major cause of many of the health problems we experience. But stress can also strain our relationships and reduce our performance in every area of ​​our life. However, some level of stress is actually essential to our productivity and well-being. Stress isn’t that bad, it’s long-term stress that can be harmful.

So how do you make sure we’re only experiencing good and intermittent stress?avoid long-term stress that leads to health, well-being and relationship problems? Here are six strategies mentally strong people use to stay calm under pressure.

1. Practice gratitude

Many studies have shown the benefits of being grateful and appreciating what we already have. When we focus on what we lack, we feel negative, focusing on our blessings helps us stay positive.

Developing a gratitude practice can change the way we think about our lives. Practice can include writing three things in a journal that you are grateful for each day. Or they could all be at the table declaring what they are thankful for before they eat. Find a gratitude practice that fits your life and do it every day.

2. Resolve to focus on positive thoughts

Since constant stress causes damage, we can break it by taking the time to focus on something positive. When we are in a spiral of stress, anxiety and negative thoughts, it can be difficult.

However, by taking a moment to think about one positive thing in your life, from a relationship that makes you happy to the beautiful flowers outside your kitchen window,give you a break from stress.Doing this on a regular basis breaks down our constant stress and instead leads us into healthier, intermittent stress.

3. Breathe deeply

It has become so mundane when we are under stress that we sometimes think it is too easy. We think, ‘Taking a deep breath is not going to help me deal with this huge pile of things I have to deal with“But breathing is actually powerful and it can really help us stay calm.

When we are stressed, our bodies respond to fight / flight by flooding us with stress hormones.When we take a few deep breaths, we signal to the body that there is nothing to be afraid of and go into rest / digest mode instead.. This lowers the heart rate and helps the muscles relax. From this quiet place, it’s easier to think clearly and make good decisions.

4. They take regular breaks

Always being on alert can mean that we are constantly stressed. Our bodies need downtime to stay healthy. When we are stressed, our bodies cannot properly digest our food or make necessary repairs. Sometimes we treat our bodies like machines.

Instead, we should think of them more as a world-class racehorse that needs regular exercise, but also good nutrition and rest to perform at its best.Taking a break and getting enough sleep does not make us weak: it is the basis of being strong. Rest also improves our performance and decision making.

In Sweden, many businesses switch to a six-hour work day because it turns out that you can do as much during that time as you can in eight or more hours. It also means that their employees have enough time for rest and hobbies, making them happier at work.

Being busy is now an epidemic in many societies andpeople wear their occupation as a badge of honor. But I’m always too busy it means that we are stressed, less productive and accumulate health and relationship problemsfor the future.

When you are stuck in a culture of solicitation, it can be difficult to decide to do sotake a break for lunchogo home on timebut it’s worth it and our increased productivity will speak for itself.

5. Reformulate their perspective

While we cannot control external events, we can control how we respond to them. We can choose to rephrase the situation. For example, when we feel that things are going wrong in our life, we can: consciously choose the things that are going well.

When we get perspective, we feel less overwhelmed and more capable of dealing with things that are actually going wrong.We can also choose how to react when things go wrong. It’s rare that stress and worry will help.

For example, if you are stuck in traffic on the way to an important meeting, stressing out won’t help. It would be best to stay calm, call ahead and explain the situation. Then when we get there we might be late, but at least we’re not late, sweaty and half our hair is missing.

6. They ask for help

Many of us believe itasking for help is a weakness. We think that people will think less of us if we can’t manage everything all on our own. But actually working together and supporting each other makes more sense. When we share problems and actions, we can use other people’s skills and they can use our talents. It makes sense to pool our resources.

Asking for help in a situation also allows someone to dogive us a more objective interpretation events. Often when we are in the middle of a difficult situation we can’t see the wood for the trees.

Someone else can quickly find the best solution. Asking for help can be scary at times, but it benefits both the questioner and the one being asked. People like to be asked for help and advice. It makes them feel appreciated and boosts their self-esteem. So asking for help is a win-win situation.

So, when you are feeling stressed, take a moment to try oneomore of these strategies to stay calm. Oltre ad aiutarti a diventare più produttivo e a prendere decisioni migliori a breve termine, andrà a beneficio della tua salute a lungo termine.

How to stay mentally strong

Everyone has the occasional “oldest moment”. Maybe you’ve gone into the kitchen and can’t remember why, ocan’t recall a familiar name during a conversation. Memory lapses can occur at any age, but aging itself does not generally cause cognitive decline. When significant memory loss occurs among older people, it is generally not due to aging but to organic disorders, brain injury, oneurological illness.

Research has shown that you can prevent cognitive decline and reduce the risk of dementia with some basic good health habits:

  • remain physically active
  • get enough sleep
  • Smoking prohibited
  • have good social contacts
  • limit alcohol to no more than one drink per day
  • Mediterranean style diet food.

Memory and other cognitive changes can be frustrating, but the good news is, with decades of research, you can learn how to activate your mind. There are various strategies we can use to maintain cognitive performance. Here are a few you can try.

1. Keep learning

Higher education is associated with better mental functioning in old age. Experts believe that advanced education can help maintain a strong memory by developing a habit of mental activity. Challenging the brain with mental exercise is believed to activate processes that help maintain individual brain cells and stimulate communication between them. Many people have jobs that keep them mentally active. Pursuing a hobby, learning a new skill, volunteeringomentoring are additional ways to keep your mind sharp.

2. Use all your senses

The more of your senses you use to learn, the more your brain will be involved in memory retention. In one study, adults were shown a series of emotionally neutral images, each shown alongside a fragrance. They were not asked to remember what they saw. They were then shown a series of images, this time without odors, and asked to point out which ones they had seen before. They perfectly remembered all the images associated with smells, especially those associated with pleasant smells. L’imaging cerebrale ha mostrato che la corteccia a forma di pera, l’area principale del cervello che elabora gli odori, si attivava quando le persone vedevano oggetti originariamente associati agli odori, anche se gli odori non erano più presenti e i soggetti non cercavano di ricordarli . So, challenge all of your senses as you venture into the unknown.

3. Believe in yourself

Myths about aging can contribute to memory loss. Middle-aged and older students perform memory tasks less well when exposed to negative stereotypes about aging and memory and better when messages are positive about memory retention into old age. People who believe that they are not in control of their memory function – joking about “senior moments” too often, perhaps – are less likely to work at maintainingoimproving their memory skills and therefore are more likely to experience cognitive decline. If you believe you can improve and put this belief into practice, you have a better chance of keeping your mind sharp.

4. Prioritize the use of your brain

If you don’t need to use mental energy remembering where you laid your keysothe time of your granddaughter’s birthday party, you’ll be better able to concentrate on learning and remembering new and important things. Use smartphone reminders, calendars and diaries, maps, shopping lists, file folders and address books to access routine information. Designate a place in your home for glasses, purse, keys, and other items you use frequently.

5. Repeat what you want to know

When you want to remember something you’ve just heard, read, othought about, repeat it out loudowrite it down. That way, you reinforce the memoryoconnection. For example, if you’ve just been told someone’s name, use it when you speak with himoher: “So, John, where did you meet Camille?”

6. Set it aside

Repetition is the most effective learning tool if planned correctly. It is best not to repeat something multiple times in a short amount of time, as if you were taking an exam. Instead, re-study the most important elements after increasing periods of time: once every hour, then every few hours, and then every day. Separating study periods helps improve memory and is especially useful when you’re trying to master complex information like the details of a new business.

For more information on diagnosing and correcting memory problems, read on Improve memory, a special health report from Harvard Medical School.

Photo: Martin Prescott / Getty Images

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