School or work stress - Rescue strategy

Scenario:

You have a lot to get done and don’t have enough time to do it all, or so it seems to you right now. You might be feeling anxiety, tension, rising panic, or other. You have already made a plan of approach for your work (What to do first, etc.).

Goal:

You need to reduce these sensations so you can actually focus on getting stuff done. Or, you want to reduce these sensations sensations so you can go on with your day or night, until it is time to get back to the work.

What is happening:

The part of your brain that is responsible for executive functioning (organizing, prioritizing, planning) is stuck in ”on” mode. It wants to find a solution to this “problem” for you so you can feel better. However, assuming you have already made some sort of plan, you need to calm this part of your brain so that it stops distracting you.

SAY this message to yourself (or something similar in your own words):

I hear you… thank you for alerting me to the situation. I understand. Thank you. Now I need you to quiet down so that the other parts of my brain that I need right now can do their thing. We have already made a plan and I trust myself that this plan is good. 

DO this:

Whether you are now getting down to work or doing something leisurely, you will likely still feel stressed. Right now the sensations of stress are just feelings that you can feel. They may not be pleasant but you can tolerate them. You don’t need to go back over the problem - you have already addressed it (above). Remind yourself that these feelings are ok to have, but also that you don’t need to dwell on them. You can feel these feelings while you are working or relaxing or doing whatever else you are going to do. Eventually they will subside. 

As you get into your work or other activity, you can remind yourself of these things as many times as needed. You may have to do it a lot at first. However, the further you get into your work or other activity, the other parts of your brain at work will begin to take over. 

We automatically go in the direction where we are looking. Keep looking where you want to go and you will pick up momentum.