Learn How to Let Things Go!
There are two types of people in this world: those who swoop up their accidentally dropped keys with no complaints and go along their merry way and those who, more often than not, can’t pick them up without cursing or letting out a big, miserable sigh. We took a dive into an article by Real Simple Magazine for some tips and tricks on how to let things go!
An insignificant occurrence, yes, but it’s often the mundane incidents (a whining child, an on-the-fritz printer) that reveal how vastly different human temperaments can be, says Michael D. Robinson, Ph.D., a professor of psychology at North Dakota State University.
Some people take life’s small slights and setbacks with a shrug, while others freak out, blow up, or fly off the proverbial handle in a loud huff or with silent seething. Why such a yawning gap in behavior? This is a question that scientists have only recently recognized as being significant to health.
Just as life’s most challenging experiences can flood the bloodstream with stress hormones, the smallest hassles can take a toll as well, says Nancy Nicolson, Ph.D., an associate professor of psychiatry and psychology at Maastricht University in the Netherlands.
Recent research suggests that we can train ourselves to not sweat the small stuff. To be a more even-keeled person, first you need to think like one, says Rosalind S. Dorlen, Psy.D., a clinical psychologist in New Jersey. That means using mental strategies that exercise the region of the brain that’s responsible for reasoning, so that it isn’t overwhelmed by the part of the brain that’s involved in emoting. To do that takes practice. Consider every irritating incident as a chance to work out the reasoning area in your brain and you’ll realize that what constitutes a stressor is subjective and that little set-backs will ruin your day only if you let them.
Real Simple presented a few everyday nuisances to experts in the field of emotional regulation and asked, “What would an even-keeled person do?” Here are their answers.
You feel: Inconvenienced
The situation: You put off your errands. You canceled your lunch date. All so you could be home for the cable guy between 9 a.m. and 1 p.m. He never shows up.
How to stay calm: Reframe the circumstances. “Thinking differently calms down your brain’s emotional region,” says James Gross, Ph.D., a professor of psychology at Stanford University. For instance, if you spent your morning lingering over coffee and the paper while waiting, try to view this as a rare, unexpected luxury instead of a waste of time.
It’s also helpful to think of the big picture. As Dorlen puts it: “What’s going on and how you end up feeling depend on where you point the lens.” Perhaps the cable guy simply had more assignments than he could humanly keep up with. This is not to say that you should let it go. You absolutely should call the cable company and express your frustration. But by readjusting your perspective, you can voice your displeasure in a less angry way and still get results.
You feel: Defeated
The situation: You’ve prepared for a presentation for weeks, but you end up blanking on key points. Back at your desk, you’re about to break down in tears as you replay the episode in your head over and over again.
How to stay calm: Focus on the present. After all, “it’s never the stress-inducing event that you’re freaking out about,” says Steven Berglas, Ph.D., a life coach in Los Angeles. “It’s what you’re afraid might happen because of it,” whether that’s being reprimanded by your boss or laughed at by your colleagues.
But that’s not real at the moment; what’s real is that you can take control of the situation. Quell the angst with an impromptu meditation session. Rick Hanson, Ph.D., a clinical psychologist in San Francisco and the author of Hardwiring Happiness, suggests quietly taking a moment to breathe in and two slow moments to breathe out. “Inhaling speeds up the heart rate,” he says, “and exhaling slows it down.”
The biology of chill
Anyone can become more even-keeled using the mental strategies on these pages, but naturally irascible personalities might need to put in a little extra effort. Temperament, after all, is partly genetic. Think of the brain as a seesaw: On one side are the frontal lobes, the region associated with reasoning; on the opposite side is the amygdala, where emotions, both good and bad, are generated. In between, where the imaginary fulcrum sits, is the anterior cingulate, which mediates the opposing forces.
In each person, one side is inherently more influential than the other, explains neuro-scientist Andrew Newberg, M.D. What results is a person’s temperament (an internal balance or emotional tone), which can shift further to one side or the other depending on external forces. These forces can be traumatic (a divorce), annoying (traffic), or health-related (poor-quality sleep, inadequate nutrition—both of which can trigger chemical changes that compromise brain activity).
For a hotheaded type, whose brain already seesaws toward the emotional side, negative events can exacerbate imbalance. For an even-keeled personality, the brain may tip over to the emotional side only ever so slightly. No matter which group you fall into, just a small push toward the reasoning area of the brain can mean the difference between a run-in with a colleague that ruins your entire weekend and one that you can leave at the office without a second thought.
*Article sourced from: real simple magazine 11/19/21