Following a passion, exercising, and learning to disconnect are some measures to reduce stress, according to Travis Bradberry, author of the book Emotional Intelligence 2.0.
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According to Travis Bradberry , author of the book Emotional Intelligence 2.0: Strategies for Knowing and Increasing Your IQ, and co-founder of consulting firm Talent Smart , one can be more productive if you control your emotions to stay calm when living under pressure. In fact, his company conducted a study with more than a million people and found that 90 percent of those who are most productive are those who remain in control of the situation because they have emotional intelligence.
However, it is not only important how stress is managed in a pressing moment. You also have to take into account what you do when you are not working and, in theory, you do not feel stress. So Bradberry shared these eight things to do in your spare time to relax and be more productive throughout the week.
It does not matter if you cannot go out this weekend due to the health contingency, these are activities that you can practice in the comfort of your home to give your brain a necessary rest from the stress of the last days.
If during the week it is very difficult to exercise, you should try to spend time on the weekends. If we exercise for at least 10 minutes, the body releases gamma-aminobutyric acid (GABA), a neurotransmitter that reduces stress. This activity also helps generate good ideas. Doing physical activities amplifies creativity.
2. Reduce household chores
You have to avoid leaving pending and the chore for the weekends. It is more advisable to distribute them among the work week. Why? Otherwise, on rest days you will also work and there will be no space to rest, relax and truly reflect. Take advantage of these days to read that book that you have pending or see the movie that you had left so much on your list on Netflix. Here we leave you some ideas of programs that you can see.
During weekends and days of rest, efforts should be made to put a stop to emails and calls, if not, it is prevented from having a complete rest and the door is opened to stress, making it difficult to concentrate and recharge. If it is impossible to detach completely, it is best to dedicate a specific moment to this task on Saturday and another on Sunday, at a time that does not interfere with relaxation plans.
4. Follow a passion
Having a passionate hobby allows you to get away from stressful situations, and promotes clarity and openness of mind. It can be any activity: listening to music, playing an instrument, painting, reading, watching movies, etc.
5. Spend quality time with the family
It may sound cliché, but the week usually has little time to dedicate to loved ones, even if we are doing home office, and it is an extremely important point emotionally. It is used to take a breather, clear and return to work with renewed vigor. They can try board games or just spend time chatting together.
6. Schedule micro adventures
They don't have to be things that Indiana Jones would do, but doing new activities that have never been done or have time to do is highly recommended. There are studies that show that if you experience excitement about future plans during the week, your activities will be more pleasant and you will have a better mood.
In these moments of social distancing, you can follow tutorials to make recipes, piñatas, practice the look you wanted to try, learn a choreography or even a video conference with friends and loved ones.
7. Get up at the same time
Why would anyone want to get up early on weekends? It turns out that sleeping late is not so good to make up for lost sleep. Although at the moment it feels good, being inconsistent in the wake time affects the heart rate. The body goes through various stages of sleep to wake up fresh and rested. One of these phases prepares the mind to wake up and be alert, so there are people who wake up before the alarm even goes off. If you sleep too much during the weekends, you feel tired, and that not only affects that day's performance, but also productivity on Monday, because the brain is not ready to get up at the same time as always. If you want to reward sleep deprivation, it is better to fall asleep early than to get up late.
8. Prepare for next week
During the weekend you have to take time (30 minutes are recommended) to plan the next week. This will save time in the week and increase productivity while reducing stress. Thus one should only focus on executing, not planning.