Successful stress management isn’t simple and it needs practice and requires time. However, it’s important to develop stress management skills for your well-being and overall health. I have found it to be very crucial in identifying ways to help maintain my firm focus during the day. We work at doing everything that has to be done and still have more energy left after work.
Keeping my cool under the many daily demands helps me minimize pressure at work. To begin with, we need to find where and how stress is originating from. Thereafter, it’s advisable that we manage them using the below-given ways.
Many of us are bombarded throughout the day. Phone calls, Emails, instant messages, pop-ins, and unexpected, urgent deadlines combine to make my usual day at work more unfocused than ever. Although I might not be able to control the many interrupters, I have control over my response to these. It is advisable that we respond in one of these three ways: Allow the interruption, analyze its importance and then make a plan or cut it off altogether.
A lot of the interruptions are recurring thus can be expected. As such, I already have a preset criterion for which responses I will make. Also, we could train those near us by responding to email during specific windows, putting aside office hours to for private meetings or closing the door each time we require time to focus.
Plan Your Day
The majority of us work throughout the day following the “push, push, push” strategy, having the idea that when we work the entire 8-10hours, we will get a lot done. Instead, our productivity goes down, our stress levels go up thus very little energy is left over for our family. To prevent this, I usually schedule breaks during the day to stretch by your desk, walk, or do some breathing exercises.
When I feel overwhelmed or after a tense meeting thus and I could do with clearing my head, I normally take some minutes to breathe deeply which helps restore my balance. By simply inhaling for 5seconds, then holding and breathe out in the same counts through the nose. This is like getting the focus and calm that a 90-minute yoga class offers in at least 3-minutes at my desk.
Eat Healthily And Get Enough Sleep
A poor diet will stress your system. Therefore, I strive to eat low-sugar and a high-protein diet. Additionally, when we are not getting enough sleep, we are not receiving the refreshing effects. Having a good night and adequate sleep is a critical recovery time for the body. When racing thoughts prevent me from catching some sleep or I keep waking up at night and don’t seem to go back to sleep, I usually use a simple breathing technique that helps me fall asleep fast. This you can do by covering your right nostril and then breathe through the left for 3-5 minutes.
Reset Your Panic Button
Before presentations, when I realize am getting somewhat uneasy I often quickly decrease this feeling by using the correct acupressure point. This you can do by placing the thumb resting on the side of the middle finger then applying pressure immediately to help control the blood pressure.
Act Instead Of Reacting
Whenever we think we can’t control our situations we experience stress. This activates our stress hormones and, when chronic, it erodes our confidence, focus, and well-being. Under such a situation I normally identify the parts of a situation that I am able to control and those I can’t. Normally, we can control our responses and actions, but not control the outside forces or even someone else’s tone, for instance. Thus we can strive at being flawless for the 50% that we can control. And then let the rest go.
Change Your Perspective
When it comes to meeting stressful deadlines, I believe my perspectives become subjective because I start doubting myself and my work. We can improve by taking a step back and try to look at the situation more objectively; we will likely be a lot more efficient and less likely to take things personally.
Hit Your “Pause Button”
When we get frustrated or angry, the heated feeling within our body can result to us having some reaction. Before I reacting immediately—and possibly overreact— I have learnt to do the “cooling breath” method: Breath-in through the mouth like you are taking a sip through a straw. Then breathe out through the nose normally. Done right, you will feel the cooling and drying feeling on your tongue. This is similar to hitting your “pause” button, thus it gives me time to reflect on my reactions. This is so powerful and it might also have a calming effect on the other person.
Prioritize Your Priorities
Having opposing deadlines and ever-changing priorities, it’s important to identify what’s really important and also why. That needs clarity. It’s essential that we know our role in the organization, the company’s planned priorities, and our individual aspirations and strengths. I have with time learnt to pick my to-do list by focusing on projects that have the biggest influence and are best associated with my goals.
Even when we are accountable for our outlook and behavior, we still are left handling other people’s demanding behavior. In such an even I choose to confront a difficult coworker or employee through stating their bad behavior using a respectful tone, recounting its effects on the whole team and the person and also calling for a change.
Spot Self-Imposed Stress
In building our self-confidence we are able to stop self-imposed stress instead of looking for other’s approval. When I notice that am getting rather concerned about others’ view of me, which is out of any one’s control, I do realise I become so stressed out every time or adopt avoidance behaviours such as procrastination. Interestingly, once I change my focus to my work instead of what others’ opinion of what I do, the stress reduces considerably.
Use Encouraging Thoughts To Motivate Yourself
About 60,000 thoughts run through our minds every day. And negativity experienced within is as likely to stress us out as an external event. Thus Instead of being critical and harsh of myself, I always aim at using encouraging thoughts. Encouraging thoughts help motivate us to achieve and eventually teach us to encourage others too.
Always use stress as a positive and motivating factor to enhance your career but never let it be a stumbling block.