►What’s the most stress-producing communication problem?Is a negative – Self Talk
Negative self Talk :
He seems angry. I wonder what I did.
I don’t have the skill.
I’ll never get into that college so why bother applying?
She’ll never go out with me.
He’s having a bad day. I wonder why.
I’ll give it a try.
My extra-curricular activities should help so it’s worth a try.
She’s always friendly to me so what have I got to lose?
PRACTICE POSITIVE SELF-TALK- IDENTIFY NEGATIVE SELF-TALK PATTERNS
•Using “should” statements
Put things where they belong and you will save time and stress looking for them
Accept that everything doesn’t have to be done your way
Give People a Break
People may behave badly because they are stressed out about something
Simplify Your Life
Let go of possessions, relationships, etc. that no longer work or have lost their meaning or purpose
Believe in Your Ability
You wouldn’t be where you are if you didn’t have the ability to do well
Develop a Realistic, Positive Attitude
Accept that you may do your best and not get the highest grade. Be OK with that.
Get Enough Sleep the Night Before
Adequate sleep is crucial to proper brain function. Sleep deprivation will diminish mental performance.
Take Deep-Breathing Breaks
Close your eyes and take several long, slow deep breaths. Breathing in this way calms your whole nervous system.
Hanya memikirkan peristiwa, bahagia lucu dapat meningkatkan kadar endorfin dan kesenangan lain dan relaksasi-inducing hormon dan penghasilan hormon stres yang lebih rendah-University of California-Irvine
“REFRAME” : From: “Why is this happening to me?” To: “What can I do about what is happening to me?”
Smile! Smile muscles send a signal to your brain and . . . you start feeling happy!
RELAXATION TECHNIQUES Clench & relax all the muscle groups in your body Breath deeply to release your stress through your breath Focus on your heart and think of a peaceful place or moment from your past Think loving thoughts about your family, friends and loved ones. Send messages out to them.
Focus on your breath Inhale through your nose for 4 seconds, pushing out your abdomen, then your lower ribs, then your chest as your body fills with air. Hold your breath for 3 seconds. Exhale for 4 seconds through your mouth, letting air our as you let it in, from your abdomen to highest parts of your lungs. Allow all the stress in your body to escape with your breath Benefits: Calms the mind Helps center your thoughts Brings you into the present Lowers the heart and respiratory rate Lowers blood pressure
MEDITATION: Focusing the mind on relaxation, happiness and good will zikir…. BENEFIT: Naturally leads to the “Relaxation Response” changes in the body that are deeply restorative and quicken healing MEDITATION = Pushing a “Reset“ Button Enables the body to return to a state of optimal balance Reduces: Heart rate Blood pressure Respiratory rate Oxygen consumption Blood flow to skeletal muscles Perspiration Muscle tension Improves: Immunity Mood Energy
•Just Do It! Change your behavior and your brain will change your attitude to sync with the behavior Seek Out Positive People Pessimism is psychologically contagious Vent – Talk about what’s bothering you
THE POWER OF MUSIC Music is a significant mood-changer and reliever of stress Stress-fighting changes that take place when we hear a tune: an increase in deep breathing acceleration of the body’s production of Serotonin
Researchers have shown that the same parts of the brain are activated whether people actually experience something or vividly imagine it.
Picturing an image of a beautiful beach activates the same area of the brain as actually seeing the beautiful beach