3 Brain exercises for stress reduction

They say tough times show who you truly are, but it is also true that stress can bring out the best or worst from you. Some people appear to be suited for situations of extreme pressure. It’s unquestionably a skill you’d do well to develop if you’re a franchisor or franchisee.

Although stress is a necessary mechanism for maintaining mental alertness, excessive amounts can have negative effects. Here are some strategies to help you prepare for challenging situations.


Like any other habit, mindfulness is mastered by practicing it over time. There is scientific proof that meditation caused the amygdala, which is involved in worry and stress, to become less dense and the hippocampus, the area of the brain that controls emotion, to enlarge.

When you practice mindfulness meditation even for a little while each day, you’ll be able to turn off your mind’s chatter and remain calm in difficult situations.

To start with try visualizing the scenario when you face a stressful event, such as a grating phone call or a disastrous meeting. Next, inhale slowly and deeply while holding your breath. Imagine all the stress leaving you as you exhale. Three times of this will shock you at how much stress has been lessened.

Every time you feel yourself starting to spiral during the course of your workday, perform the breath release.

2.Don’t be a catastrophist

Catastrophizing is a difficult-to-describe phenomenon that is simple to engage in while under pressure. Catastrophizing is essentially assuming the worst in a scenario. It’s remarkable how quickly our minds can jump to conclusions in the space of a few milliseconds, turning a small slip-up in a crucial conversation into the conviction that your business will fail and you’ll never work again.

It’s crucial to deescalate if you discover yourself doing this. Don’t forget to breathe. Your brain and circulatory system are fueled by getting enough oxygen into your lungs.

After taking a few deep breaths, the next step is to refrain from giving negative ideas any room because doing so just strengthens them. In addition, do not get caught up in the “what if” trap. Change “what if” to “what is” instead. Try to capture any unfavorable or self-defeating thoughts in writing, then read them back. Have you ever used the phrases “never,” “worst,” or something comparable? If so, your claims aren’t supported by facts. It will be easier to mute negative ideas and make room for a more positive view if facts are distinguished from speculation.

3.Accept empathy

Empathy is more than just listening; it also entails taking into account the viewpoints of others. An excellent technique to put things in perspective and avoid taking things personally is to practice true empathy. It’s highly likely that the person asking you questions isn’t trying to criticize you; instead, they genuinely want to understand, as in the case of asking you to explain why you’ve made a particular choice or adopted a particular stance. Empathy isn’t about being submissive or letting yourself be bullied if you find yourself in a stressful situation.

Recognize that as you give emotion more room, you are actually assisting in its release, by letting the other person vent, you also gain access to other key facts, assumptions, and restrictions at work — all vital information for bridging the gap between you and the other person.

Don’t assume. Not making assumptions is another aspect of practicing empathy. There are a lot of other reasons why someone could come out as combative or impatient, and they aren’t always related to you. People express themselves in a variety of ways, and they also have terrible days. If you find yourself inclined to engage in fight-or-flight behavior yourself, remember this.

You’ll frequently be put on the position if you’re an entrepreneur. Your life will be easier if you can learn to maintain your composure under pressure because no one benefits from being anxious and on edge all the time. But it will also help you lead more skillfully and confidently through any difficulties you encounter.

Source: Entreprenuer

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