Modern society has changed over the last two decades. The pace has increased and so has stress-related illnesses such as coronary heart disease and strokes. We all have different temperaments but for some, life is a constant rush and this can seem normal when in fact it isn’t. The style of behaviour often has its roots in the early childhood whether need to achieve and be successful is instilled from an early age. Type a behaviour is associated with heart disease, allergies stomach ulcers and an exaggerated response of the sympathetic nervous system to stress (fight or flight response) and poor levels of mental health (anxiety and depression). Type A behaviour also seems to be linked with high levels of success in career and financial terms.
1) Slow down
Become more aware of how time focused your lifestyle is and make an effort to slow down. Deliberately eat slower and tried to do one thing at a time. The more present in the moment rather than living your life in your head, worrying about the future. It really is a case of taking the time to “smell the roses”.
2) Take breaks
Built stress free ‘breathing spaces’ into your daily and weekly routine. Use these spaces to focus on relaxation. This could be a five minute period where you carry out a muscle relaxation exercise or breathing exercise (slow deep breathing, in through your nose and out through your mouth). You could also use this time to take a walk in the park or read a newspaper. And regular holidays and if possible get away to a different environment.
3) Commit yourself to hobbies
As part of an effort to broaden yourself and reduce obsessional time focused behaviour, it is A good idea to develop activities and hobbies such as sailing, gardening, sewing or walking. Try to engage in uncompetitive trivial activities just. This helps the brain to be more balanced and open to new things.
4) Express feelings
Try to adopt a more positive approach to expressing yourself and how you feel. Take time to think others and show appreciation and get into the habit of identifying the emotions you feel on a daily basis. Our emotions are messages that we need to listen to. Emotions are like our internal compass letting us know whether we are on the right path. Expressing emotions to others helps us to feel connected and brings true contentment, more so than achievement or possessions.
5) Practise listening
Search out somebody who talks slowly and deliberately. Have a slow conversation. Try to hold back from making yourself the centre of attention. Ask yourself ‘do I really have anything important to say?’
6) Forget time
Give yourself breaks where you remove your watch try to lose your sense of time. Break the habit of always being punctual, deliberately miss a few deadlines alternate from meeting five minutes late. This may seem odd advice but working against your usual patterns of behaviour is a good way to mentally reverse ingrained habits. The less time focused and more ‘experience focused’.
7) Manage your hostility
Identify the triggers-keep a diary. It is essential to challenge your rigid thinking. Be especially careful of the words “must, should and ought”. Loosen up those thoughts, use ‘it would be nice if’ instead of ‘should’. Occasionally to say to yourself “it doesn’t matter”. Get into the habits of challenging the thinking that puts you under pressure.
8) Learn to relax
Learn a relaxation technique and try to practice once a day -whether this is some form of meditation or yoga or just practising being in the moment, learning to quieten our minds is a valuable skill.
9) Have a chat
Make a point of chatting or engaging in conversation that has no specific purpose. Slow down and try to be less task orientated. Learn to idle the time away. Try to laugh or make somebody.
10) Understand the reasons
Take time out to assess the cause of your type a behaviour. Did your parents approval depend on how successful or achieving you were as a child? Ask yourself, “what am I trying to prove?” Does your idealism and striving improve or diminish the quality of your life?
Research indicates that, with the right intervention, people can manage their type A behaviour effectively thereby reducing the risks of physical and mental health without impairing their performance.