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We looked inside some of the posts by mind-of-a-gym-junkie-blog and here's what we found interesting.
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Ways to improve performance
Do you often lose focus in your working environment? When you lose your focus it can be hard to get your work done. Medication can help, but there are also do-it-yourself tricks that can help maximize productivity and efficiency.
Prioritize tasks
You can improve your focus by tackling the big jobs first and leaving the small stuff till later. Make a list of what tasks are the most important. Your “A List” might include anything with a deadline of today or tomorrow. The “B List” would consist of projects needing to be completed next week, while the “C List” catches loose ends like checking your email.
Limit other distractions
Persistent voice mails, the 24/7 availability of the Internet, and even casual conversations outside your office can drive you to distraction and away from the work at hand. As with emails, set aside specific times to check and answer voice mail messages.
And depending upon what project is the most pressing, you may even consider turning off your computer to eliminate the endless allure of the world wide web. If you don’t turn your computer on, you don’t get distracted.
Break into bite-size chunks
If you feel yourself becoming overwhelmed, this may well be because you’re taking on too much at one time. If you feel stressed or anxious, you can assume whatever task is making you feel (this way) is too big. Therefore smash it into smaller, more manageable bits.”
If you’re anxious about needing to write something before the end of the week, break it down so that you feel more focused. Set realistic goals one day at a time or even one hour at a time.
Work in the same location
Working at Starbuck’s one day, the library another, and your home office yet another will make you super-vulnerable to distracting external stimuli. But if you habituate yourself to one place, your mind gets used to the area and can rev up to actually make you want to work.
Being consistent in your environment and trying to work in the same place at the same time increases your natural tendency to do work in that area.
Find a quiet place to work
The ideal would be to have a private office with a door but this isn’t always realistic in today’s world of Dilbert-like cubicles. If your boss isn’t open to giving you your own office, there are ways to minimize distractions even in a small cubicle.
If you have to share your space, try to share it with someone who does more computer work than phone work and ask he or she to conduct meetings in other, more open spaces.
Set a timer
Setting a timer to go off at certain intervals can help bring a wandering mind back to the task at hand. Have it go off as a cue to ask, ‘Is what I’m doing right now one of my important A-List items? Am I on task?’
Maintain a routine
In general, anything that you can routinize that you know you have to do and it becomes overlearned is very, very good. If you’re constantly losing things, that just puts added pressure on your life.
This could be something as simple as putting your house and car keys in the same place every day so you don’t mess up your whole day. That’s one less thing that can go wrong.
http://www.health.com/health/gallery/0,,20709425,00.html/view-all
It may be challenging to stay focused, but in the end your productivity and what you can get done when you are concentrated will be worth the attempt at trying to stay focused.
Use different relaxation techniques
Deep Breathing: With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check.
Mindfulness Meditation: Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise “over-thinking” the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now.
Visualization: Visualization, or guided imagery, is a variation on traditional meditation that uses the power of your imagination to reach a deep state of relaxation and emotional calm. When used as a relaxation technique, visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded forest.
Yoga: Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Practiced regularly, it can also strengthen the relaxation response in your daily life.
Self Massage: You’re probably already aware how much a professional massage at a spa or health club can help reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can experience many of the same benefits at home or work by practicing self-massage—or trading massages with a loved one.Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.
https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
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How does anxiety effect my sports performance?
Performance anxiety is not uncommon in sports... Whenever you feel short of breath, sweating, shaking or high heart beat rate. You lose concentration, your actions become disjointed and you feel paralyzed at the beginning of an important sporting event. These are symptoms of performance anxiety. You no longer feel confident in yourself and do not believe that you will be able to accomplish anything successful. To deal with such thoughts you must learn how to manage your anxiety.
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Are there symptoms of anxiety?
Yes, there are many obvious symptoms of someone who has anxiety.
Whether it be excessive worry, irritability, sleep disturbance, muscle tension, restlessness, poor concentration, or fatigue. There are many many different symptoms of anxiety,
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What causes anxiety?
To be blunt, anxiety disorders may be caused by environmental factors, medical factors, genetics, brain chemistry, substance abuse, or a combination of these. It is most commonly triggered by the stress in our lives.
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What is state and trait anxiety?
A long-held and still popular distinction between "state" and "trait" anxiety allows anxiety to be thought of in two ways: as a temporary emotional state that nearly everyone experiences and as a consistent personality attribute. (http://www.livestrong.com/article/98672-differences-between-state-anxiety-/)
State anxiety is usually unrelated to the health of the person experiencing it. On the other hand, trait anxiety is related to health. If the individual has poor health, the risk of experiencing trait anxiety is higher. Trait anxiety is often assessed as a reason for some illnesses, as well as a consequence of some illnesses.
State anxiety shows itself when an individual is facing an approaching unpleasant event. As soon as the event passes, the state anxiety is no longer present. On the other hand, trait anxiety is rather a tendency than a short-term event. Individuals tend to experience trait anxiety for a significantly longer duration than state anxiety.
State anxiety can be seen as a temporary feeling or emotion, while trait anxiety is often seen as a personal characteristic of the individual.
Example: Many people experience anxiety before speaking in public. For most people, these feelings of anxiety start before they begin speaking, continue during the speech but subside immediately after the speech ends. This is an example of state anxiety. Differences in how strong the feeling of anxiety is in different people when they are confronted with a public speaking engagement constitutes one measure of trait anxiety. For instance, one person may feel only slightly nervous whereas another may feel faint and nauseated. In addition, some people with a high level of trait anxiety experience anxious feelings in many different situations that do not evoke anxiety in most people. Everyday examples include seeing a dog in a fenced yard or crossing an intersection with traffic.
(http://www.livestrong.com/article/98672-differences-between-state-anxiety-/)
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What is Anxiety?
Now that we have talked about stress, its effects and causes what is anxiety?
According to my google search anxiety is defined as having a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
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How does stress affect performance?
Stress affects people in many different ways. If there were one single way of identifying it, then stress management plans and programs would be much simpler to operate. However, unlike a physical complaint such as a broken leg that is easy to spot and identify, stress can have a multitude of symptoms and affects different people in different ways.
When people suffer from stress it is often their emotions that show the first signs that something is wrong. This might include people who don't normally cry becoming prone to tears for example.
Sufferers from stress may find making decisions difficult or have an erratic thought process. Ordinarily focused people may become disinterested in their performance. This is particularly common in stress cases where the stress comes from a feeling that 'it is all too much' and a person is feeling overwhelmed.
Changes in behavior can also be an indication of stress. This might include someone turning to drink or recreational drugs as a release, or extreme dieting or eating resulting in dramatic weight gain or loss. Sometimes the behavior can become destructive including cases of self harming in extreme cases. Self harming, fasting or other self destructive traits are often a symptom of someone trying to regain control over some element of their life.
Identifying the signs of stress allows for early intervention which is beneficial to all concerned.
Referenced from:
http://stress.lovetoknow.com/How_Does_Stress_Affect_People_at_Work
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Symptoms of Stress
You may be questioning what the symptoms of stress are, because naturally you would assume that when someone is moody and easily agitated that they are stressed out. However, there is more to symptoms than just that. Cognitive, somatic, and behavioral are all symptoms of stress.
Symptoms of stress include low energy, headaches, upset stomach (diarrhea, constipation, and nausea), aches and pains, frequent colds and infection, insomnia, grinding of teeth, and much more.
No part of the body is immune to stress. But, because people handle stress differently, symptoms of stress may vary.
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What causes stress? Internal vs. External
There are two main causes of stress, internal or external. And from that comes secondary stresses, such as occupational, personal, sports environments, etc.
Internal stress comes from inside of us and determines the way our body responds to and deals with external stresses. It is our attitudes, our thoughts, anticipation, imagination, fear and worry, and overall our emotional stability. An example of internal stress would be if you were to play a game and you mess up, you would say something negative like, “Man, I suck. I don’t even know why I’m still trying.” This represent your thoughts and attitude (internal) towards that external stress.
External stress comes from outside of us and is what occurs on the outside of our body. External stress is often associated with: workplace stress, personal conflicts, relationship stress, balancing career with family, and more.
Given the newfound knowledge of the causes for stress one will notice that these causes are sufficient and explain a thing or two more about stress. It’s such a regular part of our lives (stress), that it’s hard to imagine what life would be like if we didn’t have to worry about a single thing.
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Plantbased yoghurt,-granola,-caramelized banana,-berry share by my friend Anina @aniahimsa. First time I met Anina, she brought me her homemade Granola. I can’t describe how delicious it was. This bowl is just a little sneak peak of its deliciousness and many more colorful breaky or creative bowl inspirations. And if you are a dough or bliss ball lover, you have to check out Anina’s new YouTube vid. #sharethelove 💕 sending lots of love
• • • • • #bestofvegan #foodie #instafood #foodwithoutregrets #healthycuisinies #müsli #homemade #plantbaseddiet #plantpower #breaky #fitfood #vegan #healthyfood #breakfast #plantbased #vegansofig #vegandeutschland #berries #breakfastinspo #healthyeats #granola #feauture #happyfood #TheWeekOnInstagram #vegano #veganfoodshare #foods4thought #plantbased #yoghurt
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Are there different types of stress, or is it all the same?
Yes, there are two different types of stress, eustress and distress:
Eustress is defined as a positive reaction to stress that generates within us a desire to achieve and overcome a challenge and Distress, otherwise known as ‘bad stress,’ occurs when something becomes difficult for an individual to cope with.
Eustress and Distress differ in many ways. Firstly, eustress is often a short-term sensation, and is perceived as something that we as individuals can control. Eustress motivates us and results in the focus of energy to the task at hand, thus improving our performance on said task. Contrastingly, distress can be either short or long-term, and is perceived as something that is out of our control. Distress is an unpleasant feeling, which demotivates us and drains us of the energy we require to overcome a challenge or complete a task. It can also lead to other mental health problems including depression and anxiety related disorders... Distress arises when we perceive a challenging situation as being harmful, or if we believe we are not capable of coping with the demands of a situation. In contrast, eustress is not simply a better ‘type’ of stress, but rather a more adaptive perception of, and reaction to a stressful situation. Read more: The Differences Between Two Types of Stress: Distress vs. Eustress | Difference Between http://www.differencebetween.net/science/health/the-differences-between-two-types-of-stress-distress-vs-eustress/#ixzz4im14EDMY
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What is Stress?
According to Google, Stress is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.
- Stress is physical or mental tension.
P.s. Not all stress is bad, it can trigger your fight or flight mechanism to help you respond to an emergency.
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