Inestresable: Una guía práctica para vivir sin estrés

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Hello everyone and welcome to ideas for
a better life. I am Eugenio pallar

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Ruiz, a hard- working reader
and lover of personal development. In today

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' s episode we' re going
to talk about the inextressable book, a

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book written by Mo Gadwat and alice
it. But first as always, remind

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yourself that you have at your disposal
a collection of the best ideas, of

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the best tips on personal development.
In my four books you already know them

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free, healthy and happy, thirty- one days to improve your life,

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minimalism for normal people and seven steps
for a purposeful life. You already know

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that you have them available on Amazon
and that I leave you their link in

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the notes of the episode. And
now we' re going to talk about

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unethical sabre. Modern society is immersed
in an epidemic of stress. According to

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data from the book, between seventy
and ninety percent of medical visits are in

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one way or another related to stress
and one in three people lives in a

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constant state of extreme stress. And
that' s a problem, because stress

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is gradually eroding, it' s
gradually undermining our health, our happiness and,

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of course, our well- being. But it is possible to become

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somehow unstressed or inextressable, as the
book puts it. It is possible to

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be able to face the challenges of
life with flexibility, calmness, tranquility,

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and the first step for that is
to understand our own biology. Stress is

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still a survival mechanism, something that
is designed to give us the momentum we

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need to overcome threats. When we
feel a threat, there is a discharge

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of cortisol that comes from the adrenal
glands and that discharge feeds the brain with

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glucose and incites our muscles to burn
fat and provides us with energy to fight

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or to flee. This biological response
is very useful. In case of a

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real emergency, in case you are
chased by a sabre- toothed tiger,

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for example, what happens is that
stressors in modern life are often psychological.

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No teeth, no tigers. Those
psychological factors that are thoughts, which are

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emotions, we perceive as a threat, even if there is no immediate danger.

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And that' s the problem that
stress becomes chronic, that is,

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that we get stuck in the on
or on position and we never go back

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to calm thinking about an uncertain future
ruminating the past. All this can trigger

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and, in fact, trigger the
same physiological cascade as when an ancestor of

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ours chased him a predator and had
the cortisol raised chronically. What it does

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is suppress your immune function, deteriorate
your memory, deteriorate your concentration, influence

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for bad in your mood and in
the long term, if you don'

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t control it, it will cause
you anxiety and finally, it will cause

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you depression. That at least probably
provokes you something else if you keep keeping

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it in time. Of course,
the momentous moments of stress in the world

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in which we live are absolutely inevitable. But the key is to keep those

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stress spikes from becoming chronic. And
this is not a magical gift. It

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' s a set of habits anyone
can learn and anyone can start applying.

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And that' s exactly what the
book explains to us. All those habits,

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all those behaviors that make us inextressable. The first thing we need is

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a change of perspective. Instead of
passively reacting to external events, you have

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to proactively shape your life from the
inside out, create a life with stress,

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stress- free forgiveness. That should
be your target. Forget everything else.

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Goal number one to create a life
without stress. The book' s

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second recommendation. The second meeting of
the book is to limit making an inventory

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of all the stressful factors that we
have in our lives, large external internals

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and begin to reduce them. This
can be, for example, as simple

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as putting clearer limits on your work
with respect to the time of entry or

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the time of departure. The third
thing that the book recommends is to listen

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to us tune in with the silent
wisdom of our body, of our interior,

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with the haste of everyday life.
Many of us disconnect from our body,

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so get used to listening to you. Realize when your body feels tension,

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pay attention to those feelings without judging
them without repressing them. Another recommendation

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is to reserve time to do activities
that counteract stress and nourish your soul creative

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hobbies. In my case, for
example, writing on yours may be something

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else. Paint, for example,
compose music, spend time in nature,

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generate links with loved ones, have
periods of unstructured play, for example,

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with your children, of course,
rest periods. People who don' t

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stress, if you analyze them,
if you look at them, you'

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ll see that they maintain those personal
care activities for very little time available that

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they have. It' s a
basic. It' s something they'

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re not gonna give up on.
But as crucial as devoting time to personal

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care is also learning the art of
saying that not those who do not stress

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know how to say that they do
not know how to set limits, they

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know how to refuse commitments that do
not give them anything or that they will

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contribute little. Another thing to learn
to do is to distinguish between stressors and

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our responses to those factors, because
for the most part, the events that

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happen to us are not intrinsically stressful. What stresses us is how we perceive

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them, how we value them and
how we react to them. Redirect your

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energy, instead of trying to control
the uncontrollable. Try to control your reactions.

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It assumes a radical responsibility over your
own internal state, because stress,

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I repeat, is not what happens
to us, but how we respond to

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what happens to us. In fact, according to the book, persistent negative

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thinking plays a more important role in
mental health problems than external circumstances alone.

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That is to say, the assessment
we make of the Acontesci S. S.

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S. S. S. S. Yeah? Yeah? S deeply

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ends the quality of our life,
the quality of our experience. But how

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we free ourselves from negative thoughts,
because, first of all, recognizing that

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you are not your thoughts, imagine
your brain almost as a separate entity,

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as another person. The fact that
a thought comes to mind does not mean

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that it is true or that you
have to commit to it. And,

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in fact, if you think about
it, you' ll see that most

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of our thoughts are exaggerations or inventions
that make problems look bigger than they really

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are to counter this. The book
gives us a simple but powerful technique,

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which is called the three anchors.
The first step of this technique is that

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we question the validity of stressful thinking, ask yourself, this is what I

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' m thinking really true and you' ll often find out that not if,

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whatever that concern is, it turns
out to be true. If you

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' ve answered yes. The second
step is to consciously move to problem-

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solving mode. Ask yourself what I
can do to solve it, and focus

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on solutions and not on problems,
because that way you will be able to

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channel your energy into productive action and
not into the rumiation of the problem.

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Of course and sometimes there are situations
that are really a problem, are true

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and you can do nothing to solve. These are situations beyond your control.

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In this case, what we will
be the least. By the way,

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in this case the book tells us
to practice acceptance with mons betrothed, which

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means recognizing reality. These are my
circumstances and then make the decision to move

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on and live as best you can. Despite these circumstances, eye, it

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is not a question of surrender.
It is about adapting to what is there

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and finding a way forward, even
if it seems to us and it is

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difficult for us, but managing these
stressful thoughts is only half the battle.

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Another thing we have to do is
fill our minds with positive and constructive thoughts.

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The book proposes that we come to
an agreement with our brain, he

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promises to have only useful thoughts and
you, in return, commit to act

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accordingly, and that we consider a
useful thought, for anything that helps you

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solve problems or that simply makes you
feel good you believe it or not over

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time it is possible to train our
brain to, by default, adopt that

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kind of thoughts instead of negative thoughts. So when you notice your mind,

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it throws you an unproductive thought,
a negative thought, a stressful thought,

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just say thank you, but no
and ask him to propose something different and

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with practice you will discover that your
brain is improving and is generating more and

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more useful thoughts and not so many
negative thoughts. Another important aspect when it

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comes to controlling stress is emotional intelligence. Emotions are a fundamental aspect of our

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experience as human beings in life.
Emotions are energy and movement, that energy

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that flows through us and connects us
to our deepest desires. And despite the

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importance of emotional intelligence, it is
still a skill that many are missing.

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How we define it. Emotional intelligence
is the ability to recognize, understand,

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and manage our own emotions in a
healthy way. What' s wrong with

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us? Many times we feel trapped
in an emotion, but in reality,

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biologically, emotions last less than we
might think. An emotion lasts chemically in

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the body only about ninety seconds beyond
that brief window of time. Of those

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ninety seconds, it is our thoughts
and our mental patterns that perpetuate it,

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that cause that emotion to spread.
What does this mean that we have the

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power to choose how we respond to
our semas, because after those ninety seconds,

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the emotion is gone. What is
there is the thought that is spreading

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it in time. How we can
process, how we can release that stagnant

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emotional energy, because the book gives
us a very simple form, which is,

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for example, keeping a diary.
A journal has to be a safe

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space in which you explore and express
your innermost thoughts. If you give voice

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to your inner world, it'
s going to be easier for you to

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escape rrumiation and those negative, repetitive
thoughts. But always remember emotions are not

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the enemy upside down. Emotions are
our best allies for personal growth. So

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hug them with curiosity, hug them
with compassion. So you know that.

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Stressors are a preventable part of our
lives. But our responses to these factors

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depend solely and exclusively on us.
So start designing your life with the only

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goal of not having stress. Limit
your activities, limit your commitments, learn

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to say that you don' t
listen to your body, devote time to

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personal care activities. Don' t
try to control the uncontrollable, trade your

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negative thoughts for useful thoughts, for
positive thoughts and learn to manage your emotions,

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because a stress- free life is
certainly a better life. If you

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liked this episode, please subscribe to
the channel share it on social networks or

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visit three w point ideas for living
better, period. Com There you can

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download for free a copy of my
last book. Seven steps to a life

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of purpose and without further ado I
say goodbye. Thank you very much,

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as always and until the next