You and your mind: The how-to series
The mind is the most powerful tool bestowed upon us as humans—it’s where all our imaginations take place. In our pursuit of personal growth and effectiveness, one undeniable truth always surfaces: the extraordinary potential residing within our own minds. Steven R. Covey once said that understanding the intricacies of the mind can be the key to transformative change. Like a skilled craftsman, each of us possesses the ability to shape our thoughts, choices, and ultimately, our destiny.
Our mind serves as the most potent tool for creating positive change in our lives. By recognizing our innate power to choose our responses to external stimuli, we can transcend obstacles, foster resilience, and shape our own narrative. This proactive approach empowers us to take charge of our thoughts, actions, and life’s direction, steering it toward a self-designed future.
This series aims to introduce optimal mind control and energy channeling, highlighting self-awareness and inner growth. We will explore the importance of redirecting our focus toward self-awareness and nurturing the rich inner world within each of us.
In the first part of the series, we will discuss effective stress and anxiety management strategies. So, grab a seat because you’re about to embark on a life-changing experience.
Stress and anxiety: Management strategies
Last year, my friend Dan completed his data science course and immediately secured an internship—a significant win for him. Seeking to impress his boss, he pushed himself to outwork everyone and sometimes himself, finding himself caught in the maze. There were days he barely slept, while he completed projects in days that would normally take weeks.
His efforts did not go unnoticed; his capability was compensated with more responsibility—more work!
Besides his job, he was studying for a degree and juggled school lessons, striving to maintain his excellent academic record. With an overwhelming workload and minimal rest, his only solace became his imagination. However, the looming work deadlines, school projects, and the physical strain of sleep deprivation overwhelmed him.
He broke down barely two months into this grueling schedule. It began with persistent headaches and lack of energy, which he initially ignored. Eventually, it escalated to the point where he could barely work—a clear case of chronic stress and anxiety during those two months of highly demanding and tightly packed schedule.
We understand that chronic stress and anxiety are devastating for our brains. The moment frustration seeps into a scenario, stress can trigger. Anxiety then follows as a sense of fear, worry, or unease, and typically comes as a reaction to stress.
Both stress and anxiety manifest similar symptoms:
- Trouble sleeping
- Digestive issues
- Difficulty concentrating
- Muscle tension
- Irritability or anger
At some point, most people experience some level of tension and worry, which isn’t always negative. After all, worry and tension can occasionally act as a drive to complete challenging activities or do actions you would rather not do (but absolutely should).
Seeing my friend suffer, I suggested seeking professional help, eventually convincing him to do so. I’m grateful I did. The tips we received on stress and anxiety management significantly improved his life (and mine, I have greatly benefitted too, lol). Let me share them with you.
Sleep well
One of the four most important ways to improve the brain and help oneself prevent chronic stress and anxiety is to get proper, long hours of sleep, with an average of six to eight hours each day. Initially, my friend, accustomed to a mere four hours of sleep, found it challenging. Dan had groaned and frowned at this technique from the beginning. However, he couldn’t deny the effectiveness. On nights with six to seven hours of sleep, he felt notably more productive.
Having proper sleep helps the brain to rest and regenerate properly. The lack of sleep is a chronic stressor, even one night of poor sleep could result in poorer concentration, memory, and irritability.
Stay physically active
The second thing you can do for your brain is to be physically active. Dan swiftly embraced this, taking his early morning runs seriously. Given his job demanded prolonged periods behind a system, maintaining physical activity posed a challenge. Yet, he came up with the best way he could think of to remain physically active.
Initially walking 2k miles weekly, he now runs 3k three times a week. He’s good at balancing it—being active is great, but there’s a huge difference between knowing and doing. Besides his runs, he’d groove to some music during breaks after sitting for a couple of hours, and that helped him too.
Eat smart
The third thing on the list (this should be first, because no one sleeps well without food) you can do to improve your brain cells and stop stress and anxiety from kicking in is to eat smart. Now, I know we really wish that we had some pizza and Burger King on that list. But unfortunately, none of that makes the cut. Nutrition plays a crucial role in stress and anxiety management. A diet rich in fruits, vegetables, and proteins like fish and nuts fosters brain health.
A Mediterranean diet is large amounts of fruits & and vegetables, fish which provide omega-3 fatty acids (we cannot make them ourselves), other proteins and grains, and healthy fats (olive and nuts—in some studies, these seem to be the two secret ingredients that keep your brain healthy for a long time). Avoiding excessive alcohol, like red wine, is recommended.
Meditate
Finally, one of the best techniques for stress and anxiety management is practicing meditation. Numerous documentations/studies show meditation significant benefits to the brain. You can look at it as a method of training your mind to focus, enhancing flexibility and motion control, and strengthening the area behind the forehead.
Dan made it a habit to meditate for five minutes every morning upon waking, which greatly benefited him. So, with these four techniques to enhance brain function, I’m confident you can effectively ward off any potential stress and anxiety. It’s widely understood that while working long hours is acceptable, taking good care of your brain is also crucial. I urge you to care for your brain—it’s the crown of who you are.