Como evitar que o estresse afete sua tomada de decisão durante situações de alta pressão?

Preventing stress from impacting decision-making in high-pressure situations involves utilizing cognitive strategies such as cognitive reappraisal and mindfulness to manage stress responses effectively. Additionally, engaging in physiological interventions like deep breathing exercises and regular physical activity can help regulate stress levels and promote a state of physiological relaxation conducive to clear-headed decision-making. Increasing emotional intelligence and seeking social support can also aid in maintaining composure and rationality in stressful scenarios, ultimately enhancing decision-making under pressure.

Practice deep breathing and mindfulness to stay calm and focused. Break down the problem into manageable steps, prioritizing tasks to avoid feeling overwhelmed. Relying on data and objective analysis will help maintain clarity. Seek input from trusted colleagues to gain different perspectives and support. By staying organized and maintaining a positive mindset, you ensure that stress doesn't impair your ability to make sound decisions. Regular self-care and stress management techniques are also essential.

Para los hombres subir la testosterona. La testosterona hace que el hombre tiene más resistencia al estrés. ( puedo dar tips como hacerlo). Hacer deporte ( depende de la persona, a unos va bien el boxeo, a otros la natación). Evitar el consumo de alcohol ( sobre todo cerveza, ya que tiene lúpulo, que sube los estrógenos, hormona de mujer). Para las mujeres aconsejo cuidar y mimar su cuerpo. Masajes, paseos, bailes, charlas con amigas buenas. Contacto con el cuerpo y dejar de competir con los hombres. No hay necesidad. Mujer tiene que trabajar donde ella disfruta, es importante ! Y a todos hacer el amor con la persona amada, ayuda a mejorar la salud en sí.

What a good stress management means to me is knowing your capability, knowing your limits of handling several things at a time or one after another, and most importantly to prioritise your tasks and matters properly. Another thing that must be remembered is to stay calm as possible as you can in the most difficult and stressful situation. You can also plan to prevent such occurrence very often by taking some "ME" time or a small break if you foresee any giant task(s) coming in the near future.

Stay with the exhalation as a first response, this will keep the mind present focused on what is necessary and away from the stress of distraction when needing to maintain awareness in stressful situations. People often give decent advice, however; it’s the “How” that is not mentioned. Breathing is the how. The mind can be lured into the past and future, while your breath is always present when and where you need to maintain focus.

Planning ahead is a powerful tool in stress management. Before entering a high-pressure situation, I take time to outline potential scenarios and decide on a course of action for each. This preparation provides a clear roadmap to follow and instills confidence. Having a plan reduces the likelihood of being overwhelmed by stress and increases the likelihood of making decisions based on logic and foresight rather than panic or fear. This proactive approach helps maintain clarity and composure, even in the most challenging circumstances.

I actually agree with everything especially the confidents, It really goes a long way when your comfortable and know what your roles are. It’ll keep you stress less, happy and motivated to be productive and positive to your self and peers.

Staying present is crucial during high-pressure situations. Mindfulness techniques, such as focusing on your breath or engaging in a brief meditation, can center your thoughts and prevent stress from taking over. By remaining in the moment, you avoid the pitfalls of overthinking past mistakes or worrying about future outcomes. For example, I often take a few minutes to focus on my breathing before making critical decisions. This practice helps me deal with the situation at hand more effectively and make better decisions by maintaining clarity and composure.

Simple habits to build up stress resilience: ✍️ write down or think about 3 things you are grateful for as soon as you wake up (yes, even before grabbing your phone!) 📊 eat for balanced blood sugar by combining protein, fiber, and fat for meals and snacks ☀️ get 5 min of morning sunlight early in the day and take breaks outside throughout the day

Cold plunges, or immersing in cold water, trigger a stress response in the body, leading to the release of endorphins and norepinephrine, which enhance mood and reduce stress. According to a study published in the "Journal of Thermal Biology," regular cold exposure can increase tolerance to stress by improving the body's ability to cope with it. Another study from the "European Journal of Applied Physiology" shows that cold exposure boosts mental toughness and resilience. By incorporating cold plunges into your routine, you can train your body and mind to better manage stress, leading to improved overall performance and well-being.

Building resilience to stress is a long-term strategy that can improve your decision-making in high-pressure situations. Resilience involves developing a positive mindset, learning from past experiences, and maintaining a balanced lifestyle that includes exercise, proper nutrition, and adequate rest. For instance, I made it a point to reflect on past challenges and how I overcame them, which helped me develop a more positive outlook. By fostering resilience, I became better equipped to handle stress without letting it derail my decision-making capabilities, ensuring I remained focused and effective even under pressure.

Building resilience is about being able to tolerate discomfort in the face of stress.Stress is part of our nervous system threat response and so when we feel stressed (or therefore threatened) the cognitive part of our brain is less accessible to us because the autonomic systems that respond to life threat are being activated. To bring that part of the brain back online we need to convince our body that we are safe. We can do this by grounding, looking around, finding pockets of safety or talking to safe others.Using this sense of safety as a foundation we can safely practice being present with the stress instead of trying to ignore it, thus building true resilience to stressors in the future.

3 specific relaxation techniques that have really helped me are: 1. the physiological sigh 2. 5 minute mediations 3. walking mediations (a 10-15 minute walk with no phone, music, podcast etc.)

Practicing relaxation techniques regularly can help you manage stress more effectively when it counts. Techniques such as progressive muscle relaxation, deep breathing exercises, or visualization can lower stress levels and improve cognitive function. By integrating these practices into my daily routine, they've become second nature, allowing me to access a calm state more readily during high-pressure situations. For example, I often use deep breathing exercises before important meetings to center myself and reduce anxiety. This habit has significantly enhanced my ability to make clear, thoughtful decisions under stress.

Think about stress on a scale between 0 and 5 (with 5 being the most stress).Now think about those things that normally help you to move from 5 more towards 0. We call these resources and since we're all different, our resources (those things that work best for us) are often different.In fact, you may even find that your resources change from situation to situation, where one things works in one situation but not in another. Finding your resources is easy.Just notice what things make you start to feel less tense.Is it focussing on your breath?Maybe it's taking a walk.For others it's closing their eyes and imagining they're on a beach.Whatever it is, engage in those things little and often.The aim is not to always be 0, but moving toward it.

Pour être efficaces ces techniques doivent être pratiquées régulièrement, un entraînement du cerveau! Le changement est à cette condition.

Seeking support from others can be invaluable in managing stress during critical moments. Having a trusted colleague, mentor, or support group to discuss high-pressure situations can provide new perspectives and coping strategies. For example, I often turn to a mentor when faced with a challenging decision, and their insights help me see the situation more clearly. Sometimes, simply verbalizing my thoughts and concerns can alleviate stress and clarify my thinking. This support system ensures that I make better decisions when it really matters, leveraging the collective wisdom and experience of those around me.

Seeking support before making a significant decision can be invaluable. You may be the decision maker, but there are so many stakeholders in each decision it is key to have a holistic perspective. (If you are a person of faith, this includes praying to ensure you are working in alignment with God's will and not just your ego.) Also, connecting with others reminds you that you are not alone. Emotions can arise in advance of a major decision that adds stress - isolation, the world is on your shoulders, or the stakes are higher than they truly are. You don't want to be making decisions from a guilt or fear-driven mindset. Keep in mind these inputs are to clarify your decision, not dilute it with too much noise & data or add delays.

Parler, se faire accompagner par un professionnel pour clarifier la situation, pour se poser les bonnes questions et envisager des solutions, se sentir entendu...

Preventing decision fatigue is one of the best ways to keep stress from affecting your decision-making abilities. Decision fatigue occurs when the mental energy required for making decisions depletes, leading to poor choices and increased stress. A study published in the "Journal Social Psychology" shows that decision fatigue can impair self-control and judgment, making it harder to make sound decisions. Additionally, research suggests that reducing the number of decisions you make daily can help conserve mental energy. By minimizing trivial decisions through routines and habits, you can preserve your cognitive resources for more important tasks, ultimately reducing stress and improving decision-making capabilities.

Ne pas oublier que le stress peut-être positif lorsqu'il nous permet de nous dépasser! Il booste un sportif, un performeur, un étudiant à intégrer ses cours, un employé à rendre un rapport dans les temps, puis il redescend après l'événement avec le sentiment accomplissement. Il devient néfaste lorsqu'il devient chronique, que les symptômes qui y sont liés ne nous quitte pas, qu'ils nous paralysent. Il en résulte souvent un sentiment d'insatisfaction et dévalorisant qui peut se renforcer dans le temps.