About six years ago, I decided to change my course completely.
The constant state of illness and exhaustion had finally gotten to me.
Insomniac due to worrying over unfinished business, I would force myself through the day on a steady diet of black coffee. My typical day consisted of starting at 8 a.m., working until 6 or 7 p.m., coming home to prepare dinner, kissing my husband, tucking my daughter into bed, and then turning to my computer to work until midnight. I was under so much pressure that I didn’t even realize it. But I interpreted it as “normal.”
This continued for a long time. At least up until the day she passed away at age 64.
It’s funny how a life-altering realization can completely alter your perspective. Life is too brief, I realized, to worry about anything or anyone. I educated myself on techniques for dealing with stress and applied what I learned to my recovery.
Many of us are stressed out from the moment we get up until we fall asleep (and then lie there looking at the ceiling).
However much we’d prefer to believe otherwise, the truth is that anxious thoughts do harm our physical selves. Experts have linked stress to a wide range of health problems, including but not limited to cardiovascular disease, dementia, and even weight gain.
Is there a resemblance to anything you know? If this sounds like you, it’s time to do what I did and reclaim your life. Managing stress is an ongoing process, and I’d like to discuss some of the methods I’ve found helpful.
Dig up the real problem.
Finding the causes of your stress is the first step in managing it. Unrealistic deadlines and the loss of a loved one are two examples of things that are probably easy to understand. You may need to undertake some soul-searching to figure out the less-obvious items.
Keep in mind that being under constant pressure is not the norm. Look at your routines, mentality, and rationalizations to determine what’s causing you stress. Do you often try to justify staying out late at work to your partner? To what extent do you attribute your anxiety to external sources? These could be investigated as possible sources of strain.
Once you’ve pinpointed the causes of your stress, you can begin working to alleviate it. To accomplish this goal, consider the following advice.
Cease Putting Things Off.
I always try to follow this guideline and insist that the people I mentor do the same. Here’s the rule:
First, you should tackle the task you dread the most.
It won’t eliminate all of your procrastination problems but it will significantly help. Putting off tasks we hate is a significant driver of procrastination. More anxiety causes us to delay action. It’s only human to do so. But if you make it a practice to do the unpleasant thing first, you’ll find that you have more freedom overall. You’ll begin to see yourself as someone who can and will accomplish your goals. Your time spent putting things off will soon be over.
Cleaner Version.
Whether you realize it or not, your environment can negatively impact your mood. Clutter in our physical environment unconsciously reminds us of what we should be doing but aren’t, adding more pressure to an already stressful situation.
One of my closest friends has lately decided to start cleaning the house and getting himself in order. When he finally finished cleaning up and arranging his office, he discovered surfaces he hadn’t seen in years. After completing this, he moved on to his garage. He felt less overwhelmed and focused as he purged and arranged his belongings. You’ll feel less stressed and have more energy if you eliminate the things taking up space in your home.
Don’t Doubt.
According to studies, believers in a higher power tend to have less stress in daily life. Going to church, spending time with other believers, and developing one’s spirituality all have a soothing effect on the brain.
Take excellent care of yourself.
It took me a long to realize that I wouldn’t have much energy left for others if I didn’t take care of myself first. Putting your own needs above those of others can make you feel selfish, but you have to do it.
Physical self-care entails going to the gym regularly, eating a balanced diet low in processed foods and high in vegetables, fruits, whole grains, and lean proteins, and cutting back on coffee and sugar. Also, make sure to get plenty of rest. Studies reveal that people who don’t get enough sleep have higher stress levels and a shorter lifespan.
Self-care for one’s spirit and emotions is as vital as care for one’s body. The former nourishes your body, while the latter nourishes your spirit. To get started, list five activities you would love to do more often but never have the time for. My perfect day off would consist of reading a good book, doing yoga, getting a manicure, watching an excellent classic film, and stopping by my favorite coffee shop. When you’ve settled on your top five (or more, if you like), it’s time to start fitting them into your day. It may be challenging to set aside the time at first; you may need to begin with one each week and gradually increase the frequency. You might not expect the positive effects of treating oneself with kindness and relaxation on your mental health.
Alter your perspective.
Just as a new frame may breathe new life into an old photograph, a fresh perspective can also live a new life in stressful situations.
Learning to view one’s history, present, and future from a more optimistic perspective is what the phrase “reframing” refers to, according to Dr. Don Colbert, author of The Seven Pillars of Health. “Positive thinking” is only the beginning.
In psychology, Albert Ellis popularized the notion of “reframing,” which entails recasting a patient’s negative or illogical thinking as more positive or realistic. To “see” another person or circumstance from a new angle, one must practice reframing, which requires redirecting one’s attention away from one’s current perspective. Colbert and Ellis argue that when negative thoughts arise, we should examine and evaluate them instead of automatically accepting them.
Do you have a habit of ruminating over bad experiences or ideas? Oh, yes, I did. I stopped mentally replaying the adverse events once I started looking at the problem differently.
Instead of focusing on the fact that you crashed the car, you should instead be grateful that you sustained no injuries. Even the most harrowing experiences can be reframed. Although this method appears elementary initially, mastering it will help you release much tension.
Breathe.
When we’re anxious, we tend to take shorter, shallower breaths. As a result, we’re under much more pressure than before. One strategy for combating this is to breathe deeply and slowly. Get up straight first. Inhale via your nose, letting the air fill your stomach before it travels into your lungs. To do the opposite, let the air out of your lungs through your nose until your stomach deflates and your chest feels empty. Breathe calmness in with each breath. Release your worries and anxiety with each exhale. If you include the Minute Meditation at the bottom, you’ll get even better results:
Take a moment to center yourself.
The advantages of meditation can be experienced even without a sustained meditation practice. De-stressing the mind and body from stress can be accomplished in as little as 60 seconds of focused meditation. That’s because letting your thoughts settle helps you break the cycle of worry and nervousness that can otherwise overwhelm you.
Simple instructions: 1) Relax. Release the tension in your jaw, shoulders, and neck, then move on to the rest of your body. Relax your muscles gradually, beginning at the top of your head. When you’re ready, start your meditation by focusing intently on your breathing for the entire duration of the 60 seconds. Focus on your breathing whenever you feel your thoughts straying. After a minute, refocus your attention on your body and the world around you. Just relax, shake off your hands and feet, and you’ll be ready.
I DO THIS whenever I need a mental jolt to get the creative juices flowing, which is multiple times a day. The more I practice, the less stressed I am and the more I get done.
Striking an even Keel.
Ideally, we’d all be able to strike a happy medium where we have the time and energy to do the things that matter most while also being able to take on the obstacles life throws our way. We lose happiness, serenity, and the ability to fantasize when stressed. I pray you will employ these techniques to reduce stress and achieve inner calm and equilibrium.
Business Burrito, 2009. All rights reserved. This is a protected work.
BusinessBurrito.com, Donna Williams’ brainchild, is a resource for entrepreneurs looking to expand their operations. She has worked as a marketing and advertising executive, creative director, writer, and producer for over twenty-five years. There are currently five small enterprises that Donna and her husband own or co-operate with. Visit Donna’s website to read more of her work and find links to all the pieces she’s written.
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