Jefferies Jiang
3 min readJan 12, 2022

How To Handle Chaos

1.) Paraphrase your thoughts. Behaviors and emotions are the result of one’s thoughts, so if a second negative thought comes to mind, suppress it and replace it with a positive one. One way to let go of negative thoughts is to name it. Mary Lore, Founder and CEO of Managing Sort, sees labels as being able to “see or see” by assigning labels (that is, “it’s a negative idea”). I will advise you on what you can do. A new light by paraphrasing your thoughts. Deal with the positives. Eliminate contractions from your vocabulary. Instead of saying “I don’t want to go to [Supper]”, try saying “I want to have dinner at home”. This exercise helps the brain keep looking for something positive in all respects. After all, no one wants to be a “negative Nancy”.
3. Accept the 30-day challenge. Write three things you are grateful for every day for 30 days. that’s it. Sounds very easy, doesn’t it? The only pitfall is that it cannot be repeated. So if you’re grateful to a cat that isn’t coughing pills here and there, next time you’ll find something to thank about that little kitten. Studies show that it takes about three weeks of consistent repetition for a habit to be effective. The purpose of this exercise is similar to the second example above. Believe it or not, the 30-day challenge here is not easy, so train your brain to look for the slightest positive light in everything. Every day, it becomes more and more difficult to generate new ideas. Fourth exercise. Serotonin, norepinephrine, and dopamine all help circulate thoughts and emotions in the brain, but stress can actually eat up these connections and even narrow certain areas within them. However, John Latey, an associate clinical professor of psychiatry at Harvard Medical School, said in the best-selling spark: a revolutionary new science of exercise and brain, “exercise is a neurochemical that can reverse this process. How to release a cascade of growth factors. “ Strengthens the brain infrastructure. The amount of exercise required has not yet been decided, but Dr. However, if you evaluate aerobic exercise three days a week for at least 30 minutes, 10 minutes is said to be better than nothing.
5. Give yourself a spiritual boost. Set small goals that give you a sense of accomplishment. For example, during the BUD / S period, my motivation was already at a low point, so my personal goal was to survive the current evolution or not stop during the evolution (similar to going without going to the supermarket). ) Hungry while doing it). Setting goals creates a sense of victory, self-efficacy, and a spiral of motivation to set larger and more ambitious goals, no matter how big or small. 6. Get in touch. Surround yourself with like-minded people, as the old saying, “Misery loves society,” is true. A study of the role of social support conducted by the Journal of Management found that strong relationships fill the stress gap and help people feel less stressed at first. In addition, personal connections reduce the levels of cortisol, a hormone in the brain that is associated with stress. This means that you can recover from work-related stress faster and be better vaccinated against such stressors in the future.