Try the technique of “5, 4, 3, 2, 1” – the effects are great!
Telecommuting, which forced us to a pandemic does not mean greater ease in overcoming everyday problems and effective time management. For many of us it is the exact opposite. Unaccustomed to doing work in house trouble concentrating and maintaining the balance between free time and those who devote the implementation of professional tasks. Excess responsibilities in this new reality can sometimes simply overwhelm. Stress and anxiety cause and that the harder it is to us to focus on. And so the vicious circle is closed.
“At some point during the day – and observe especially in people who work hard and achieve excellent results at work – followed by a kind of turning point. As if the brain has blown a fuse. Then these people mindlessly fan the documents, even without reading them. Although their mind tells them what they should do, they are paralyzed by indecision “- explains in” Psychology Today “psychologist Jade Wu. The reasons for this state of affairs can be many. “Our brain sees only the to-do list, sees the threat of scarcity – time, energy, power. Or the threat of failure, the disappointment of others “- specifies the expert.
When growing in us a sense of overwhelm, which prevents us from normal work, try a proven trick mindfulness, a technique known as “5, 4, 3, 2, 1”. It uses all the senses in order to “ground” us in the present, to break with abstract thinking about the potential disasters that can happen if you do not have time to realize our tasks. “First, look around and try to name five things that you see around you. Then I’m listening and name four things you hear. Then pay attention to three things, which you are able to touch. The next step is the launch of smell – point to and name the two scents that feel. The final step involves taste. To do this, drink water or even identify the taste of your own mouth “- instructs Dr. Wu.
This method is based on a rapid, intuitive operation. Instead, think about the next step, let us do it instinctively, almost automatically. In this way, certainly we stir all your senses and strengthen the focus on the present, eliminating stress and tension. “This simple practice of mindfulness allows you to make better contact with the present moment, distracting us from the flood of negative thoughts and emotions” – says psychologist. And points out that in the face of the problem, for which we have no control, it is simply let go. “You can create a variety of strategies, but at some point you come across something you can not control or change. All you have to do then is to accept the fact that not everything always goes your way, that not every task you perform at one hundred percent. You should practice “letting go” – your well-being and mental health are worth it “- concludes Dr. Wu.