Inestresable: Una guía práctica para vivir sin estrés

0:08 Hello everyone and welcome to ideas for a better life. I am Eugenio pallar Ruiz, a hard- working reader and lover of personal development. In today ' s episode we' re going to talk about the inextressable book, a book written by Mo Gadwat and alice it. But first as always, remind yourself that you have at your disposal a collection of the best ideas, of the best tips on personal development. In my four books you already know them free, healthy and happy, thirty- one days to improve your life, minimalism for normal people and seven steps for a purposeful life. You already know that you have them available on Amazon and that I leave you their link in the notes of the episode. And now we' re going to talk about unethical sabre. Modern society is immersed in an epidemic of stress. According to data from the book, between seventy and ninety percent of medical visits are in one way or another related to stress and one in three people lives in a constant state of extreme stress. And that' s a problem, because stress is gradually eroding, it' s gradually undermining our health, our happiness and, of course, our well- being. But it is possible to become

1:41 somehow unstressed or inextressable, as the book puts it. It is possible to be able to face the challenges of life with flexibility, calmness, tranquility, and the first step for that is to understand our own biology. Stress is still a survival mechanism, something that is designed to give us the momentum we need to overcome threats. When we feel a threat, there is a discharge of cortisol that comes from the adrenal glands and that discharge feeds the brain with glucose and incites our muscles to burn fat and provides us with energy to fight or to flee. This biological response is very useful. In case of a real emergency, in case you are chased by a sabre- toothed tiger, for example, what happens is that stressors in modern life are often psychological.

2:46 No teeth, no tigers. Those psychological factors that are thoughts, which are emotions, we perceive as a threat, even if there is no immediate danger. And that' s the problem that stress becomes chronic, that is, that we get stuck in the on or on position and we never go back to calm thinking about an uncertain future ruminating the past. All this can trigger and, in fact, trigger the same physiological cascade as when an ancestor of ours chased him a predator and had the cortisol raised chronically. What it does is suppress your immune function, deteriorate your memory, deteriorate your concentration, influence for bad in your mood and in the long term, if you don' t control it, it will cause you anxiety and finally, it will cause you depression. That at least probably provokes you something else if you keep keeping it in time. Of course, the momentous moments of stress in the world in which we live are absolutely inevitable. But the key is to keep those stress spikes from becoming chronic. And this is not a magical gift. It ' s a set of habits anyone can learn and anyone can start applying.

4:24 And that' s exactly what the book explains to us. All those habits, all those behaviors that make us inextressable. The first thing we need is a change of perspective. Instead of passively reacting to external events, you have to proactively shape your life from the inside out, create a life with stress, stress- free forgiveness. That should be your target. Forget everything else. Goal number one to create a life without stress. The book' s second recommendation. The second meeting of the book is to limit making an inventory of all the stressful factors that we have in our lives, large external internals and begin to reduce them. This can be, for example, as simple as putting clearer limits on your work with respect to the time of entry or the time of departure. The third thing that the book recommends is to listen to us tune in with the silent wisdom of our body, of our interior, with the haste of everyday life. Many of us disconnect from our body, so get used to listening to you. Realize when your body feels tension, pay attention to those feelings without judging them without repressing them. Another recommendation

5:55 is to reserve time to do activities that counteract stress and nourish your soul creative hobbies. In my case, for example, writing on yours may be something else. Paint, for example, compose music, spend time in nature, generate links with loved ones, have periods of unstructured play, for example, with your children, of course, rest periods. People who don' t stress, if you analyze them, if you look at them, you' ll see that they maintain those personal care activities for very little time available that they have. It' s a basic. It' s something they' re not gonna give up on. But as crucial as devoting time to personal care is also learning the art of saying that not those who do not stress know how to say that they do not know how to set limits, they know how to refuse commitments that do not give them anything or that they will contribute little. Another thing to learn to do is to distinguish between stressors and our responses to those factors, because for the most part, the events that happen to us are not intrinsically stressful. What stresses us is how we perceive them, how we value them and how we react to them. Redirect your energy, instead of trying to control the uncontrollable. Try to control your reactions.

7:30 It assumes a radical responsibility over your own internal state, because stress, I repeat, is not what happens to us, but how we respond to what happens to us. In fact, according to the book, persistent negative thinking plays a more important role in mental health problems than external circumstances alone. That is to say, the assessment we make of the Acontesci S. S. S. S. S. S. Yeah? Yeah? S deeply ends the quality of our life, the quality of our experience. But how we free ourselves from negative thoughts, because, first of all, recognizing that you are not your thoughts, imagine your brain almost as a separate entity, as another person. The fact that a thought comes to mind does not mean that it is true or that you have to commit to it. And, in fact, if you think about it, you' ll see that most of our thoughts are exaggerations or inventions that make problems look bigger than they really are to counter this. The book gives us a simple but powerful technique, which is called the three anchors. The first step of this technique is that we question the validity of stressful thinking, ask yourself, this is what I

9:07 ' m thinking really true and you' ll often find out that not if, whatever that concern is, it turns out to be true. If you ' ve answered yes. The second step is to consciously move to problem- solving mode. Ask yourself what I can do to solve it, and focus on solutions and not on problems, because that way you will be able to channel your energy into productive action and not into the rumiation of the problem. Of course and sometimes there are situations that are really a problem, are true and you can do nothing to solve. These are situations beyond your control.

9:52 In this case, what we will be the least. By the way, in this case the book tells us to practice acceptance with mons betrothed, which means recognizing reality. These are my circumstances and then make the decision to move on and live as best you can. Despite these circumstances, eye, it is not a question of surrender. It is about adapting to what is there and finding a way forward, even if it seems to us and it is difficult for us, but managing these stressful thoughts is only half the battle.

10:33 Another thing we have to do is fill our minds with positive and constructive thoughts. The book proposes that we come to an agreement with our brain, he promises to have only useful thoughts and you, in return, commit to act accordingly, and that we consider a useful thought, for anything that helps you solve problems or that simply makes you feel good you believe it or not over time it is possible to train our brain to, by default, adopt that kind of thoughts instead of negative thoughts. So when you notice your mind, it throws you an unproductive thought, a negative thought, a stressful thought, just say thank you, but no and ask him to propose something different and with practice you will discover that your brain is improving and is generating more and more useful thoughts and not so many negative thoughts. Another important aspect when it comes to controlling stress is emotional intelligence. Emotions are a fundamental aspect of our experience as human beings in life. Emotions are energy and movement, that energy that flows through us and connects us to our deepest desires. And despite the

12:03 importance of emotional intelligence, it is still a skill that many are missing. How we define it. Emotional intelligence is the ability to recognize, understand, and manage our own emotions in a healthy way. What' s wrong with us? Many times we feel trapped in an emotion, but in reality, biologically, emotions last less than we might think. An emotion lasts chemically in the body only about ninety seconds beyond that brief window of time. Of those ninety seconds, it is our thoughts and our mental patterns that perpetuate it, that cause that emotion to spread. What does this mean that we have the power to choose how we respond to our semas, because after those ninety seconds, the emotion is gone. What is there is the thought that is spreading it in time. How we can process, how we can release that stagnant emotional energy, because the book gives us a very simple form, which is, for example, keeping a diary. A journal has to be a safe space in which you explore and express your innermost thoughts. If you give voice to your inner world, it' s going to be easier for you to

13:35 escape rrumiation and those negative, repetitive thoughts. But always remember emotions are not the enemy upside down. Emotions are our best allies for personal growth. So hug them with curiosity, hug them with compassion. So you know that. Stressors are a preventable part of our lives. But our responses to these factors depend solely and exclusively on us. So start designing your life with the only goal of not having stress. Limit your activities, limit your commitments, learn to say that you don' t listen to your body, devote time to personal care activities. Don' t try to control the uncontrollable, trade your negative thoughts for useful thoughts, for positive thoughts and learn to manage your emotions, because a stress- free life is certainly a better life. If you liked this episode, please subscribe to the channel share it on social networks or visit three w point ideas for living better, period. Com There you can download for free a copy of my last book. Seven steps to a life of purpose and without further ado I say goodbye. Thank you very much,

15:05 as always and until the next