Sleep for better decisions
"One night sleep" is often heard when making important decisions. Actually sleeping actually helps to make such decisions, just because you are rested on it: when you are resting, unconsciously processes information. At least that's what scientific studies have shown.
The Greek doctor Dimitros Trichopoulos, for example, has found out that sleeping at least three times a week in the afternoon for more than 30 minutes reduces his risk of dying of heart attack by 37 percent. The study was published in the US journal "Archives of Internal Medicine".
Sleeping helps to reduce stress
For six years, scientists studied the sleep habits of 23000 Greeks between the ages of 20 and 86 years. Participants were only allowed to participate who did not suffer from cardiovascular diseases or cancer at the beginning of the study. The researchers asked the participants if they slept regularly at noon, and if so, how often and how long. Furthermore, the subjects were asked about their dietary habits and gave information about their sporting activities.
The result: nap helps reduce stress, which makes him so healthy. It has long been known that stress can affect the health of the cardiovascular system both in the short and long term. But only those who sleep regularly in the afternoon, prevent this risk. It's best to sleep half an hour every day. Only then does one benefit from the protective effect and reduces the risk of dying from cardiovascular disease.
Good ideas instead of switching off
But sleeping offers even more advantages: it serves as a kind of incubation period for creativity. This is also the reason why inspiring ideas sometimes come at an unexpected time - for example, when you relax and think about something completely different (or nothing at all).
Rather seldom do such good ideas come about when, after a hard day at work, you are still racking your brains over the project. But science says even more: Not only sleep helps to solve problems. But just switch off!
The more we think, the worse it gets
Psychologists Neil Roese and Jeff Kuban conducted an interesting experimental study with 200 students at the University of Illinois. They had their subjects calculate math problems and measured brain activity. In a first pass, they gave the realistic timings of 15 minutes per task. In a second run, they gave 30 minutes of time per task, again at the same level of difficulty, with the goal of taking full advantage of the time. Any calculation errors should be eliminated in detail.
The result: Due to the additional time, the calculation results did not improve significantly compared to the first round. However, the researchers had observed that the brains of the students drove all the faster, the longer they occupied themselves with a task. In addition, almost all students stated afterwards that they found the tasks in the second round more difficult. Roese and Kuban concluded that people perceive tasks as fundamentally more difficult the longer they deal with them. Say: less is more! So that means:
Catastrophizing makes the problem infinite
The longer and more detailed we ponder on a problem, the more difficult it seems in the end is a solution to the problem. As a result, we imagine the consequences of our actions far worse than they are - we "catastrophize". Panic arises. We are afraid of making the wrong decision to do the wrong thing. And then we often make the same mistake:
Instead of simply stopping and dealing with something else, we ponder even more: we want to try to find a solution quickly. However, things usually get worse, we spin around in circles, can not think clearly, get even more fear and panic - a vicious circle.
Problems take their power: 5 tips on decadastrophizing
Make it clear that the thing may not be as bad as you thought. For example, also linguistically: One tends to exaggerations such as "this is all very terrible". Because our brain quickly categorizes for convenience, to process new things faster. Such exaggerations also stress us. What helps here?
- You have to realize that it is not so bad if you make a mistake. That 80% are often good enough.
- If you realize rationally that it does not necessarily lead to a better result, to make more effort, you can let it be.
- What also helps: Just take a deep breath. Make it clear that the problem may not be as bad as you thought.
- Outsmart the brain. Questioning where exactly you see the problem now. Less black and white thinking.
- To divide the problem mountain that you may see in front of you. This makes the problem smaller, one entkatastrophiert.
Physical exercise helps to switch off
Since this is not so easy, exercise can help, just turn it off: Doing a sport that exhausts a physically. Relaxation exercises or yoga. So that one brings his stress hormones back into balance. In any case, aerate the brain. One can also make this mechanism clear with a simple signal. The following exercise will help you to become aware of when to slip into pondering and to break that thought pattern by opposing a conscious response. It is called "thought stop":
- In the first step of the thought stop, just say loud "stop" when you realize that you are starting to brood. When you're not alone, say it quietly but forcefully - or at least think so. Take a deep breath and slowly release, relax.
- You can continue to push it and slip a rubber band over your wrist, which will pull you apart and snap back to stop your thinking. No matter how, the main thing, you distract yourself from it.
- If you have nothing to do right now, do relaxation exercises or quickly find a little work to do. The important thing is to think about something else.
The solution: Just stop pondering
So the next time you catch yourself pondering, pay close attention to this process: In the beginning, you may still have clear thoughts and are relatively sure of yourself. Then come the first doubts that make you look at it from a different perspective. Very good - but you should leave it that way, even if you have not found a solution yet.
If necessary, think about the topic later. Because if you continue to brood, you will always have more doubts, the thoughts seem to become independent. If you allow the brain a break at this point, you will occasionally be surprised to find that the topic will do itself.
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