It’s a new year and it’s a great time to focus on the betterment of you. A great way to start on a path of a more successful you is by learning how to manage your emotions and remain calm under pressure. A study conducted by TalentSmart of more than one million people found that,
 

90% of top performers are skilled at managing their emotions in times of stress in order to remain calm and in control."

Here are some strategies on how to keep calm and stay focused based on the study:

Limit Caffeine Intake

It’s no secret that too much caffeine can cause jitters. In combination with a stressful day or a heavy workload, coffee can cause your blood pressure to skyrocket. Higher blood pressure and shallow breathing can limit the amount of oxygen that flows to your brain , which makes it harder to concentrate on completing tasks.

Loosen Up

Stand up and stretch when you feel tense. When we are stressed, the body’s fight or flight response is triggered and our body tenses up. It’s important to loosen up because it can help increase blood flow. Increasing blood flow helps muscles relax and release new blood into the brain. This can help you become more productive and increase your mood.

Read: 5 Yoga Poses You Can Do at Your Desk  

Breathe

When you need to find calm, the easiest and quickest way to relieve stress is by becoming mindful of your breaths. Mindful breaths can help you pay attention to your surroundings and yourself, while allowing you to decompress.
 

Set aside five minutes each day to focus solely on your breathing. Close the door, put away all other distractions, and just sit in a chair and breathe. The goal is to spend the entire five minutes remaining focused on your breathing and not letting your mind wander. Think about how it feels to breathe in and out. This sounds simple, but it's hard to do for more than a minute or two. It's all right if you get sidetracked by another thought; this is sure to happen at the beginning, and you just need to bring your focus back to your breathing. If staying focused on your breathing proves to be a real struggle, try counting each breath in and out until you get to twenty, and then start again from one. Don't worry if you lose count; you can always just start over."

Disconnect

Turn off your phone and email notifications while completing important, time-sensitive tasks. Constant notifications and distraction can negatively impact your productivity. Even though responding to non-urgent emails may feel productive at the time, it only makes those larger, more important tasks longer to complete.  

Sleep

Make this a priority.  It’s crucial to get enough sleep to help manage stress levels and increase your emotional intelligence. Your attention, memory, and self-control are all reduced, while your stress-levels are heightened.
 

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