Keep your inner caveman (or cavewoman) out of the boardroom
Our thoughts are powerful, and we often feel we have no control over them. Science and psychology are telling us a different story. Unlike our ancestors, we are equipped with a prefrontal cortex to help self-regulate and mediate our perceptions, emotions, and thinking. As renowned psychologist Albert Bandura proved, we can adapt and mold our thinking and mindset, regardless of our environment. Something we all need to remember and practice.
The chemistry of brain biology
Adrenaline and cortisol are arguably two of the most powerful chemicals produced by the human body. They can sharpen our senses and even increase our physical strength, making a sudden surge of these hormones just what our ancestors needed to muster the strength to ward of woolly mammoths and protect themselves from terrifying saber-tooth tigers.
But, as Professor Robert Sapolsky writes in Why Zebras Don’t Get Ulcers, the stress-response system that helped save our ancestors from prehistoric predators can work against us in modern times. That’s because our perceptions — not dangerous creatures — can trigger that same stress-response system, and too much cortisol can be damaging.
The human brain has evolved to have the capacity to be reflective and think in an abstract way. That is good when developing your go-to-market strategy. It’s bad when conjuring up worrying scenarios and ruminating over them. Our stress-response system is being activated too regularly because our brains don’t know the difference. From an evolutionary perspective, sustained psychological stress is a modern phenomenon, and one that is harmful if our higher executive functions don’t intervene.
So, it’s useful to understand how to keep the fight-or-flight instinct at bay when it’s not needed, or in other words, to keep your inner caveman or cavewoman out of the workplace. Here are five science-backed tips to help:
Pay attention to your thoughts (like a scientist)
Watch the thoughts you let take up residence in your mind. Psychologist Alia Crum is doing fascinating work on mindsets and how they shape our lives in profound ways. Your perceptions can be empowering and motivating, or fear-based and immobilizing. According to Psychologist Ethan Kross and his colleagues, who study the power of self-talk and self-regulation, the human mind has the ability for introspection and mediation — an inner voice — acting as a Swiss Army knife of sorts to enable us to do great things, and negative things if left unchecked. Things go awry when negativity and fear take root, including self-fulfilling prophecies and learned helplessness. Self-regulation tactics like mindfulness, self-talk, and distancing help balance our emotional states. Too often we let our thoughts run afoul, making unfounded assumptions that create unnecessary stress, which leads to our next point.
Don’t make unnecessary assumptions
Assumptions help us navigate our world more efficiently; unhelpful assumptions can harm us psychologically. Assumptions can spin out of control, and often they aren’t true, we only believe that they are true. As referenced in The Four Agreements, most of the emotional drama and stress in our lives stems from unnecessary assumptions. And we make assumptions about everything all day, including what others are thinking and doing. Your customer might have been sending signals they won’t renew, or you might be reading it wrong. Your boss might be questioning your new strategy, or not. Don’t assume. Go straight to the source and communicate. This clears up 95% of the issues and gets you closer to truth. Procrastination and avoidance do not protect, they harm us.
Make sleep a priority
Lack of sleep means less cognitive capabilities and self-regulation, and you need a rested brain to be an emotionally stable human. According to researchers like Dr. Matthew Walker, sleepiness makes you irritable, emotionally unstable, and is like pouring gasoline on your anxiety and neurotic tendencies. The hard-charging attitude of work-at-all-costs to get ahead is working against us. Start prioritizing your sleep by getting at least seven hours and powering down the technology an hour before bed. Establish a sleep routine and cut back on sneaky sleep stealers like alcohol and late meals. Sleep is a superpower, and a well-rested brain is more stable, sharp, productive, and happy.
Get outdoors and exercise
Research shows just twenty minutes of active time outside is correlated with better psychological and physical health. Even short periods outside in nature decrease blood pressure and heart-rate variables, while also increasing levels of the immune system’s natural killer cells. Many research psychologists have found significant mental and emotional benefits, including improved concentration, better emotional stability, and creativity. New York University Neuroscientist and Professor Wendy Suzuki’s research shows how aerobic exercise can be used to improve learning, memory, and higher cognitive and emotional-regulation capabilities in humans.
Develop a gratitude workout
Gratitude is an antibody for stress, yet most of us spend more time complaining. A growing body of scientific evidence is proving that developing an attitude of gratitude can lead to better emotional stability, sleep, happiness, and even lower blood pressure. The act of complaining creates a biochemical stress response which releases cortisol, creating unhealthy acute psychological sustained stress. For a busy executive facing a list of problems, intentional gratitude might seem laughable, but it can give you a competitive edge. Start the day saying five things you are thankful for or write them down in a gratitude journal. You’ll find gratitude is a powerful well-being booster, stress reducer, and productivity lift.
Humans can alter our lives by altering our thinking
The great philosopher and psychologist William James said more than 100 years ago: “The greatest discovery of my generation is that a human being can alter his or her life by altering his or her attitude.” James was merely scratching the surface on an idea that psychology and science has proven true in ways he could not have imagined. We humans are in more control of our life paths than we ever thought possible. Just keep your caveperson in check.
