Be More Realistic About Your Capabilities
It is helpful to remember that most people underestimate how long it will take to do something, and overestimate how much they can do. This means that they end up taking on too much, and then failing to deliver.
Develop the simple habit of doubling your time estimates for any task.
You are then far more likely to under-promise and over-deliver. This will make everyoneincluding youmuch happier than the other way round .
Fuel Your Body Properly
Eating enough of the right kinds of food is essential to feeling well. Eating too much sugar in particular can actually raise your cortisol levels over the long term, and can cause mood swings, nausea, and irritability. Excess caffeine from coffee, tea, or energy drinks can also raise anxiety levels, artificially increase your heart rate, and throw your bodys sympathetic nervous systemand its response to stressoff balance.
Fueling your body with a balanced diet of protein, fiber, lots of veggies, and good fats will help keep you energized and focused so you can tackle whatevers stressing you out without the crash, and keep your hormones balanced to avoid inducing even more stress due to lack of nutrients or excess sugar.
Pick Your Battles Wisely To Stop The Build Up Of Power Struggles
My son will argue with me for the mere principle of needing to be right until hes blue in the face. Even if it means arguing to wear shorts in a snowstorm because hes not cold or that the sky is green, not blue.
Not every battle will be worth it, so choose wisely.
Its important to figure out what your non-negotiables are and what are you willing to compromise on?
Sometimes we must pick battles with our spouses, children, colleagues and family but we cant always tow the hard line and be inflexible wont relieve you of stress itll only help it build up until you explode.
For example, if your mother-in-law is watching your kids while you run errands, what are your non-negotiables?
- Non-negotiables may be not eating candy or sugary foods and making sure follow their daily routine of napping and bedtimes per their regular schedule. If these non-negotiables are agreed on, what would you then be willing to be flexible with?
- Another example is if your child doesnt want to eat the dinner you prepared, would you be willing to accept a few bites instead of a clean plate as long as they still got something in their stomach? Something is always better than nothing, right?
Showing flexibility goes hand-in hand with letting of some control, and the stress that comes along with it!
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Tip : Practice The 4 As Of Stress Management
While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, its helpful to think of the four As: avoid, alter, adapt, or accept.
Tip : Interrupt The Worry Cycle
If you worry excessively, it can seem like negative thoughts are running through your head on endless repeat. You may feel like youre spiraling out of control, going crazy, or about to burn out under the weight of all this anxiety. But there are steps you can take right now to interrupt all those anxious thoughts and give yourself a time out from relentless worrying.
Get up and get moving. Exercise is a natural and effective anti-anxiety treatment because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being. Even more importantly, by really focusing on how your body feels as you move, you can interrupt the constant flow of worries running through your head. Pay attention to the sensation of your feet hitting the ground as you walk, run, or dance, for example, or the rhythm of your breathing, or the feeling of the sun or wind on your skin.
Take a yoga or tai chi class. By focusing your mind on your movements and breathing, practicing yoga or tai chi keeps your attention on the present, helping to clear your mind and lead to a relaxed state.
Practice progressive muscle relaxation. This can help you break the endless loop of worrying by focusing your mind on your body instead of your thoughts. By alternately tensing and then releasing different muscle groups in your body, you release muscle tension in your body. And as your body relaxes, your mind will follow.
Relaxation techniques can change the brain
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Set Your Priorities As Soon As Possible
When starting your business, the list of tasks and plans seems endless, and its clear as day that its not humanly possible to attend to all of them. Thats why priority setting is so important when youre a company owner. In other words, take small but focused steps in the right direction.
If your company is still at a very early stage, prioritize the tasks that help you create a Minimum Viable Product or MVP to kick your business off and start attracting customers. An MVP is the most basic version of your business idea that can operate. Gather the first clients, and get valuable feedback.
If youre leading an already established business, think about slowly transferring operational tasks to others, keeping the focus on company goals and other crucial aspects of your business.
Jonna Piira, the founder of Kali, worked on too many projects until she was forced to take some time off due to an unfortunate fall down the stairs. Thats when she realized she was experiencing entrepreneur burnout and decided to take a critical look at her list of priorities: I reviewed everything that I was doing. I listed all of my commitments from most fulfilling to least. I then reviewed how much time each commitment was taking each week. Then I cut out the items at the bottom of my list.
Strategically Manage Your Time
Stress can often result from feeling like we dont have enough time to complete a task or meet a deadline, or from feeling guilty for relaxing when we feel like we should be working instead. Invest time in making a schedule, on your phone or your computer, ormy personal favoritea pen-and-paper planner.
Schedule your time in as deep a level of detail as youd like, writing down deadlines for projects and making lists of all the minute tasks you need to complete to get you there. This will help you visualize how much work there is between you and the finish line, and let you allot the appropriate amount of time for it. Schedule relaxation time too. This is just as important, and if its in the schedule then its allowedno need to feel any guilt, youve scheduled it in!
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Put Stress In Its Place
Stress is an inevitable part of life. How you cope with it has an effect on both your physical and emotional state. Here are 10 calming strategies you can use right now to get into a less stressed space and achieve stress relief. Use one of these strategies the next time you’re looking for one of the ways to stop stressing.
Dont Run Yourself Ragged
Say no! If you are a people-pleaser it is very hard to say no when someone asks you to do something, even if your schedule is already overwhelming. I suggest that you always say let me get back to you on that then actually ask yourself:
a) Do I want to do it?
b) Do I have time to do it without making myself overwhelmed?
It is usually easier to say no when you are not face to face with someone.
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You Have Unrealistic Expectations
Setting goals and wanting more out of life is not a bad thing. Goal setting and striving for a better life can be great motivators for your personal success.
Sometimes, we are our own worst enemies. When our expectations are unrealistic, we can be left feeling disappointed or experience feelings of failure. We can set ourselves up to stress for no reason.
We set expectations for everything we do, how an interview might go, how you want your home to look, how your body should look. We decide prematurely what the holidays should be like, what you should have done by the afternoon, or how a conversation with your mother might go.
All-day long, we set expectations. And what happens when we hold everything and everyone to an unobtainable standard is that we feel stressed out. Sometimes, without even knowing it.
But high expectations are often a form of trying to
control both outcomes and other people, and can lead to
considerable stress and mood swings.
If you are experiencing high levels of stress and are trying to figure out why, take a look at the expectations you are creating around the people and tasks in your life. Its vital that you honestly approach the unrealistic expectations you have set in your life.
Make Time For Fun And Relaxation
It is important to include time for fun and relaxation in your schedule. These are important for helping you to feel good generally, and that in turn reduces stress, and keeps you healthy. Looking forward to doing things that you enjoy, and that give you pleasure, helps when you have to cope with less pleasant aspects of life. Whats more, laughter has huge positive benefits for both mental and physical health.
If you are working hard, and are conscientious, however, it can feel wrong to take time out to relax and have fun.
It is therefore important to remember that you and your health are important. You should not ignore your physical or mental health in favour of more urgent activities.
If you consciously put relaxing or fun activities into your diary, and think of this as a way to keep yourself healthy and able to work, you are likely to feel much more positive. This, in turn, will mean that you feel less guilty, and therefore stressed, about doing it.
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Look After Yourself Physically
When you are physically fit and well, it is much easier to cope with stress.
When you become stressed, it is harder to motivate yourself to care about what you eat, or whether you exercise. However, not doing so can also make you more stressed. Get into good habits while your stress levels are fairly low, and you may find that they never go up again. These good habits include:
Taking regular exercise
Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.
These are the fight or flight hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat. However, stress in the modern age is rarely remedied by a fight or flight response. Physical exercise can be used as a surrogate to metabolise the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.
Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime. Regular physical activity will also improve the quality of your sleep.
You can assess your levels of daytime sleepiness with the Epworth Sleepiness Scale.
They Spend Time Outdoors
Heading outside is one fast way to alleviate stress. Natural light has been shown to improve mood, reduce mortality in cancer patients, and reduce the length of hospital stays for cardiac patients. It may even help those dealing with pain, according to researchers at the University of Pittsburgh. In the study, spinal patients who spent time in the sunshine took 22 percent less pain medication per hour.
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How Can We Handle Stress In Healthy Ways
Stress serves an important purposeit enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties or increased physical health problems. A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover.
There are several other methods you can use to relax or reduce stress, including:
Tip : Identify The Sources Of Stress In Your Life
Stress management starts with identifying the sources of stress in your life. This isnt as straightforward as it sounds. While its easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. Its all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.
Sure, you may know that youre constantly worried about work deadlines, but maybe its your procrastination, rather than the actual job demands, that is causing the stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
- Do you explain away stress as temporary even though you cant remember the last time you took a breather?
- Do you define stress as an integral part of your work or home life or as a part of your personality ?
- Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a stress journal
A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:
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Healthy Foods For Stress
Instead of reaching for these quick and less-healthy options, consider adding fresh whole foods such as fiber-rich fruits and veggies, fish, nuts, and even dark chocolate to your stress management arsenal. It might also help to put away your phone and focus on eating as a sensory experience. Turn on some soft, soothing music, close your eyes between bites, and savor the textures and flavors to reduce anxiety.
Things You Should Know About Stress
Everyone feels stressed from time to time, but what is stress? How does it affect your overall health? And what can you do to manage your stress?
Stress is how the brain and body respond to any demand. Any type of challengesuch as performance at work or school, a significant life change, or a traumatic eventcan be stressful.
Stress can affect your health. It is important to pay attention to how you deal with minor and major stressors, so you know when to seek help.
Here are five things you should know about stress.
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Staying Busy Is Your Antidepressant
Many people are either afraid or unwilling to address the true causes of their suffering and unhappiness.
This is partly because its not always clear. Depression, for instance, has many partial and interactive causes, from genetic vulnerabilities and inflammatory autoimmune responses to ruminative thinking styles and social stressors. So it can be understandably hard to completely understand all the causes and contributors to your suffering.
But for many of us, despite this complexity, there are at least some reasonably clear causes of unhappiness that we could work to improve:
- Nearly everyone with depression or anxiety would benefit from more regular exercise.
- Most people with low self-esteem and self-worth issues would benefit from working to improve their habits of negative self-talk.
- Almost anyone who struggles to regulate their emotions would benefit from better sleep habits.
- Nearly everyone with anger issues would benefit from a regular mindfulness practice.
The point is, there are usually plenty of reasonable ways to address the underlying causes of our suffering. The problem is, theyre hard:
So I get it. There are real challenges.
But its how we respond to these challenges that matter. For many people, the challenges of addressing core causes feels like too much. And so they resort to coping mechanisms and treating the symptoms:
When youre constantly busy, you but a tremendous toll on both your body and mind.