Contents of Post
- 1 Top Stress Management Techniques
- 1.1 Here are The Top Stress Management Techniques
- 1.2 Pay attention to your body’s stress signals
- 1.3 Exercise
- 1.4 Try to achieve work/life balance
- 1.5 Take systematic breaks
- 1.6 Talk to someone
- 1.7 Avoid alcohol, nicotine, and caffeine
- 1.8 Get enough sleep
- 1.9 Meditate
- 1.10 Breathe
- 1.11 Learn to say “No”
- 1.12 Eat well
- 1.13 Get outdoors
- 1.14 Do something you enjoy
- 1.15 Smile and laugh
Top Stress Management Techniques
We all know that stress is bad for us; we hear it all of the time, but what we may not know is that that chronic stress, i.e. stress that extends over a long period of time, can actually lead to anxiety, depression and even heart disease.
In the day-to-day life of an entrepreneur it can be easy to ignore these alarming facts because you are too busy; and stressed, to think about it.
When you’re the one in charge of paying the bills, taking care of your business and achieving your goals; or taking care of your health can sometimes take a back seat. So how can we manage our stress better, even when we are busy?
Here are The Top Stress Management Techniques
Pay attention to your body’s stress signals
Typical signals of stress include sweating and an increased heart rate. It’s important to recognize these signals and get them under control. This could involve simple, deep-breathing exercises.
When you feel the tension of your day rising up, one of the best things you can do is to get your body moving. When you do, your brain releases endorphins; the body’s “feel good” chemical. And even better, how you move doesn’t matter. Whether its yoga, a swim or a weight session, what’s important is that you get moving.
Try to achieve work/life balance
Although today’s business environment can be demanding, it’s crucial to take time for other activities outside of the office such as family events, hobbies and sports. This is when you recharge your batteries.
Take systematic breaks
Apart from indulging in physical activities, going outside or taking a brief walk when you feel stressed can also help reduce the level of your stress.
Taking short breaks can give a very different perspective on your stressful situation and provide some relief.
Talk to someone
Talking to someone close to you about how you feel can help reduce stress. Talking can help by either releasing some of the buildup tension or by distracting you from stressful thoughts. Excessive stress can easily impair your judgment and even prevent you from making the right leadership decisions. Discussing things with your work colleague, friends, or a trained professional can greatly help you find the best solution to your situation and put your problem into perspective.
Avoid alcohol, nicotine, and caffeine
Avoid consuming (or at least reduce) nicotine and drinks containing alcohol and caffeine. Nicotine and caffeine are stimulants that increase the level of stress instead of reducing it.
When consumed in large quantities, alcohol is a depressant, but acts as a stimulant when taken in smaller quantities. This means that alcohol can’t help to alleviate stress.
If possible, swap alcoholic and caffeinated drinks for diluted natural fruit juices, herbal teas, or water. Keeping yourself well hydrated is the best way to enable your body to cope well with stress.
Get enough sleep
Stress can be caused by lack of sleep. Unfortunately, though, stress can interrupt your sleep, as your thoughts keep whirling through your head, stopping you from getting relaxed enough to fall asleep.
When this happens, don’t take pills. Relying on medication won’t help in managing your stress; instead try to maximize your relaxation before going to sleep. Turn off your phone or put it in silent mode so you won’t be disturbed.
Science has proven that meditation can actually change the structure of the brain. So when you are feeling like your head may explode, there really is no greater solution than a five or ten minute meditation. Try a few and find what works for you. Guided meditations are great if you like to listen to a calming voice while you meditate, or you could try binaural beats, which aim to accelerate the process of relaxation by inducing targeted brainwave states.
Yes you are probably already doing that, but are you doing it properly? In times of stress we tend to shorten or even hold our breath, and keep it high up in our chest. When you deepen your breath, you allow your body to be flooded with more oxygen and therefore induce a state of relaxation. Try this simple breathing technique right now: Sit comfortably and take a long, slow, deep breath in for the count of 4. Then, without exhaling, hold your breath for a count of 4. Then, slowly release your breath for a count of 4. Repeat this process several times and notice how much calmer you feel.
Learn to say “No”
When it comes to stress management, learning to say “No” to certain things can help a lot. For instance, one of the most common causes of stress is having a lot of work to do and little time to accomplish them.
It’s therefore important to decline taking on any additional responsibility or less important requests if you feel overburdened. This will help you minimize your level of stress and may help you develop more self-confidence in leadership.
If your body is not properly nourished you are putting yourself into stress even before you think about all of the things you need to get done. Eating well means making sure you are eating plenty of fresh fruits and vegetables, whole grains and lean proteins. Don’t overdose on coffee as a way to cope with your workload, it will only cause you to crash later on. The same goes for refined sugars and highly processed white carbohydrates like bread, cakes or pastry.
Spending time locked inside with your to do list is enough to make anyone stressed. So take yourself out! There is a strong correlation between being outdoors and your body’s stress hormone, cortisol. Even 5 minutes outdoors taking a short walk, can increase your mood significantly. If you are really pushed for time, try taking your work outdoors in the sunshine and fresh air for part of the day.
Do something you enjoy
You may feel that you’re too busy to do these things. But making time to do something you enjoy can help you relax. It might also help you get more done in other areas of your life. Try:
- A hobby, such as gardening.
- A creative activity, such as writing, crafts, or art.
- Playing with and caring for pets.
- Volunteer work.
Smile and laugh
Our brains are interconnected with our emotions and facial expressions. When people are stressed, they often hold a lot of the stress in their face. So laughs or smiles can help relieve some of that tension and improve the situation.