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Segmenting: Or goal setting, anytime you have to take on a lengthy task, just break it up into smaller parts. If your working, take your day break to break until your off. If your doing a long run, do it mile by mile only thinking of getting to the next one without thinking about the whole thing.
Visualization: If you have to do something that takes a lot of practice, you can practice by visualizing yourself doing it. Many athletes do this to get better at their sport. When you do this, make sure it feels as real as possible by visualizing every possible detail within the environment. Also, make sure you only visualize perfection, if you have total control over what you are doing, there is no reason to do it any less than perfect.
Arousal control: If your feeling nervous, angry, or in anyway stressed, just concentrate on breathing. Inhale four seconds than exhale four seconds for four minutes. This helps lower your heart rate, calm you down, and keep you in a more controlled mental state.
Self talk: Nobody can affect your mind, only you can. You choose to react a certain way to actions outside of your control. If someone says something that makes you angry, just remember, they are not changing your mood only you are. If you dont want what someone says to affect you then dont let it. If you need to, you can come up with some phrase that will put you back into a positive mindset.
Small victories: Stay positive by taking joy in the small things in life, it will boost your mood. Hit two green lights in a row? Victory! Made a new friend? Victory! Got off early form work? Victory! These small victories add up if you keep them in mind.
The person next to you: Doing something with a team? If you feel like quitting just remember if they can do it so can you. If you quit on them, then you are just going to damage their moral. So not only will you not be contributing making someone else pick up your slack, you might make them second guess their ability to do the task.
Visualization: If you have to do something that takes a lot of practice, you can practice by visualizing yourself doing it. Many athletes do this to get better at their sport. When you do this, make sure it feels as real as possible by visualizing every possible detail within the environment. Also, make sure you only visualize perfection, if you have total control over what you are doing, there is no reason to do it any less than perfect.
Arousal control: If your feeling nervous, angry, or in anyway stressed, just concentrate on breathing. Inhale four seconds than exhale four seconds for four minutes. This helps lower your heart rate, calm you down, and keep you in a more controlled mental state.
Self talk: Nobody can affect your mind, only you can. You choose to react a certain way to actions outside of your control. If someone says something that makes you angry, just remember, they are not changing your mood only you are. If you dont want what someone says to affect you then dont let it. If you need to, you can come up with some phrase that will put you back into a positive mindset.
Small victories: Stay positive by taking joy in the small things in life, it will boost your mood. Hit two green lights in a row? Victory! Made a new friend? Victory! Got off early form work? Victory! These small victories add up if you keep them in mind.
The person next to you: Doing something with a team? If you feel like quitting just remember if they can do it so can you. If you quit on them, then you are just going to damage their moral. So not only will you not be contributing making someone else pick up your slack, you might make them second guess their ability to do the task.