Entrepreneurial, Business, Executive, Managerial And Stress Management Techniques
How To Cope And Manage With Stress And Anxiety?
There are many wonderful things in life that comes with having money and success, but what's it all worth if you constantly feel stressed, ill, unhappy, tired and mentally exhausted?
Part of being successful means taking on more responsibilities, stepping out of your comfort zone and making important decisions and no doubt you will have many obstacles, problems and challenges to face and overcome.
Therefore, it is only natural that you're going to feel stressed, tense and overwhelmed at times.
But, are your stressful and emotional responses your own choice, or are they just part and parcel of the job?
If you feel as if your life and work stresses, circumstances and pressures feel beyond your control, then you may be surprised to know, that you have way more control over the way you respond, than you think.
Because, very often. It is not just the situation that causes all the stress.
It's the way you have learned to respond and perceive the situations, that causes all your emotional and stressful responses.
If you run a business or you are a leader or executive, then life will be hectic and busy at times for you, as you find yourself, forever in demand or forever on the go.
Because there will always be something to do, someone to phone, challenges to be overcome, risk to be taken, people to deal with, things to solve or figure out.
For, you, there may not seem like enough hours in the day.
To get everything done and your busy and frantic work schedule, may leave you feeling stressed out and devoid of energy.
The good news is:
It does not matter how old you are or how demanding your job or plans are; because, by making a few positive lifestyle changes.
You can learn how to manage your stress and possess enough energy too lasts you all day long.
But to be able to perform at your peak performance and most efficient best, you need to take, good care of yourself and you need to keep your feelings and emotions under check.
Otherwise, if you lose control of your feelings and emotions and you mess yourself up on the inside
Then it can lead to mental and emotional overload, stress and hypertension which can result in:
- Endless worry
- Mental chattering
- Anxiety, anger and frustration
- Loss of perspective
- Irritability, stress
- Sleepless nights.
Life can be so much better and rewarding, if you can quieten that restless mind and remain calm and composed under pressure.
Because, having peace of mind and a positive and calm physiology can lead to better health, wellbeing, longevity and a better quality of life.
But first, you need to quieten that restless mind, learn how to manage your emotions and take control of your energy depleting stress.
Otherwise you will carry on maintaining those same old, energy depleting, stressful patterns, cycles and emotional responses.
Feel more relaxed, energized and mentally alert
Relaxation, activity, good nutrition and mindfulness techniques are some of the secrets, to reducing your potentially harmful stress.
Which help to boost your energy, increase your stamina, restore clarity of the mind and make you more alert.
However many business people, manager, executives, successful people and leaders, spend a lot of time at work or travelling,
Therefore, don't always have much spare time to get the much needed relaxation there mind and body requires.
During stressful times or days, it is essential that you calm your mind and body,
If you have a hectic schedule, lots of commitments or an excessive workload and you just don't have the time to relax and take a break.
The two audio recordings below, will allow you the luxury to maintain a much more relaxed and calm body and mind, even if you in the middle of a challenging or busy, schedule.
With the relaxation positive benefits of these two self hypnosis sessions, you will be able to reduce and conquer your stress and quieten your restless mind.
This will allow you to sleep better and attain and maintain a greater sense of calm and peace of mind, giving you more physical and mental energy, in as little as twenty minutes per night.
You cannot escape problems, difficulties and challenges, but you can change the way you respond to them
Whether you're running a business or whether you have a job or position of leadership, responsibility management or power.
There is always deadlines to meet, work to be done, problems and challenges to be met, dealt with and overcome, difficult people to deal with, important decisions to be made, and very often, very little time to do them.
All of which can lead to emotional overwhelm, sleepless nights, too much stress, anxiety and tension.
For some, they get so accustomed and used to feeling stressed they come to accept it as being normal, whilst for others they mistakenly accept that all the high levels of stress and anxiety, come with the job.
The truth is, high levels and prolonged periods of uncontrollable stress is far from normal and if it is left untreated, then it will eat away at you and destroy you from the inside out.
If you do not take control of your mind, feelings and emotions and if you do not take care of yourself, then it will eventually, bring you down to your knees, regardless of who you are or how successful you have become.
The higher you climb:
- The more responsibility you tend to take on
- The more is asked and expected of you
- The more tasks you will take on
- The more hours you probably spend at work
- The less time you will have to relax and spend with your family.
All of which, can elevate and increase your stress levels.
You here others say things, like:
I need the stress to motivate me, often admitting it helps to push them to get things done.
Its true, a little bit of controlled stress, can help to motivate and drive you on, as well as helping you to face and overcome challenges and deal with difficult people, circumstances and situations.
But, stress is only helpful and productive, when you have the skills to manage it, control it and release it.
When your stress and anxiety levels have got out of control and it has reached a stage where it is control you and having a negative impact your health and wellbeing..
Or you convince yourself that you have not got enough time to relax or you have allowed it to accumulate.
Then your chronic levels of uncontrollable stress, can cause you serious physical and psychological issues.
Stress can be cumulative and progressive and as all the demands and pressures are heaped up on you, all the added stress and all the extra workload can become emotional overwhelming and fatiguing.
If you stress and anxiety has become to intense and overwhelming, then you may feel like giving up or refusing to take on anymore tasks.
But you can still get everything done, as long as you learn how to reduce and manage your stress and you set aside a bit of free time, so you can chillout, reset your emotional balance and recharge your batteries.
The truth is, you have to relax and recharge yourself, before you can get more done or be more active.
Treating the root cause of your stress
Are you enjoying all the positive benefits of your hard work? Do you feel calm and at peace on the inside?
Are you able to relax your body and calm your overactive mind at night after a gruelling day at work, so you can switch off and get a deeply relaxed and refreshing restorative sleep?
If you're feeling, stressed, tense and emotionally drained and overwhelmed.
You have to ask yourself.
What is causing all your stress, emotional overwhelm and tension?
Because, it's great to be successful, to have a good and rewarding career and to have all the material possessions, trimmings, benefits and all the other good things in life, as long as you're happy and relatively calm on the inside.
But they will all mean nothing, if you're always feeling overwhelmed, anxious and stressed.
The antidote to stress, tension and anxiety is, relaxation. Some people think they don't have time to relax, others see relaxation as a luxury thing that you do on holidays or weekends away.
The real truth is.
Relaxation is a necessity and a basic fundamental human requirement, that is needed to help the body rest, restore and repair itself.
Too much stress is toxic to the mind and body, infact stress and tension in the mind and body is probably the biggest enemy and threat to your well-being, relationships, quality of life and health, that you will ever have to face.
The first step is to try and pinpoint, what is causing all your stress, then once you have identified the root cause of it, you can begin to work on reducing it.
Calm your worrying mind, think more clearly, and perform and function more efficiently
One of the biggest causes of chronic stress is worrying too much, this is especially so, if you have a position of power or responsibility.
Because with all the added responsibilities, decision making and pressures that come with managerial and executive roles, if you're not careful, it can skyrocket your stress levels.
When you calm down your worrying mind it will allow you to react differently, which will give you the capacity to think more clearly, which is going to help you to make more rational and better decisions, plans of action.
When you are faced with a problem, a high pressured decision, problem, worry or challenge or a meeting that you want to go well, you will have two possible outcomes.
- What you want to happen
- What you want to prevent or avoid happening
The human mind has evolved to try and predict the future or anticipate the outcome.
In life sometimes things go well, sometimes they don't go so well, unfortunately the human mind ignores the positive outcome, choosing to dwell more on things not going well or the worse case scenario.
Instead of us focusing more on things working out well or focusing on the outcome that we want to happen.
We all hope things will workout, and they usually do in the end, but our evolutionary part of our brain, tends to cover every negative outcome and every eventually that could happen or go wrong.
A little bit of negativity and worry is fine, as long as you use it to try and help you come with a better plan, strategy or you use it to motivate you to perform or do better.
The real problem starts when you get stuck in a vicious cycle of worry and emotional overwhelm, where you mind goes into overdrive frantically focusing on the problem or worry.
Because you cannot have the certainty that you want or you cannot come up with a solution.
The more you go over and over in your mind, thinking about your pending problem or challenge, the more you will magnify and intensify, those strong and overwhelming, negative and stressful feelings and emotions.
Not only will this make you feel stressed and tense, it is also unhelpful and counter productive to spend so much time dwelling on your problems or unwanted or feared outcomes.
You will also lose the ability to think clearly, logically and rationally.
When you spend too much time stuck in a worry cycle, worrying then becomes a well practiced and repeated habit.
Your mind then becomes very good at imagining the worse case scenario, what has happened, what might happen.
Then you constantly dwell on those negative types of scenarios and outcomes, which further increases those intense feelings and emotions, which make all those what if scenarios and imaginings, feel more real and vivid.
Because you cannot calm down your worrying mind, you may look for ways to relax you and quieten your mind and numb out you're emotional suffering.
Many people turn to often unhealthy measures, like drinking, smoking, addictive behaviors or comfort eating to try and ease their feelings of stress and emotional overwhelm.
Not only are these methods unhealthy, they only offer temporary relief and sadly this pattern continues until their mind and body become overrun and overwhelmed by all those negative and stressful feelings and emotions.
One of the worse things that you can do is to try and stop worrying or by deploying thought suppression tactics.
When you first notice your mind starting to worry.
Do not try and resist, react or push those worry thoughts away.
Instead, do the exact opposite, and deliberately encourage your mind to carry on thinking, what it wants to think about, because if you do, your mind will quieten down all by itself.
Then when you're feeling more calm and relaxed, you can decide what you want to do or you can ask yourself, what is the best way to overcome your problem or do things better.
Or better still.
Why not learn how to remove all those negative feelings and emotions away from your worry thoughts, because when you strip away and those strong and intense emotions, all your worry thoughts will just fade away, leaving you with a clear and sharp mind and a calm and relaxed body
You can achieve this with the profession designed.
Internal problems versus external problems?
Very often, it is not the problem or situation that is stressful, it is how you perceive it and respond to it that really matters.
Of course, some problems are bigger and more challenging than others. But, no matter how big or small your problem is, the stress response is still the same and the solution is still pretty much the same.
In life or your job, you will probably have many external challenges and problems to overcome.
However, not all external problems and issues can be fixed with an external solution, and sometimes you have to treat the inner root causes of your emotional issues and problems.
When you release your stress and tension, you will find that you will be able to handle and cope with any external problems much better and you will be more productive and efficient.
Because, real happiness and inner peace does not always come from external things, admittingly, they help.
But how can you possibly enjoy all the positive rewards and benefits of all your hard work, commitment and effort.
If you're not happy and balanced on the inside or if it affects your health, wellness and emotional well-being.
Because, being highly successful and having the ideal life on the surface, will not help you to sleep at night, it will not help you to relax and feel good and it is potentially harmful to your health.
Being constantly stresses, anxious or emotionally overwhelmed can result in irritability, chronic fatigue, physical and emotional burnout, difficulty in dropping off to sleep and getting a restless and good quality sleep.
Stress will also cause a state of disharmony and imbalance in your body that can also manifest itself out in many unpleasant physical symptoms and illnesses.
Having plenty of money, having all the material possession and everything else that comes with wealth is not necessarily going to help you feel less stressed, and anybody who thinks is the answer to all their problems are falling into a trap.
Learning how to cope with and reduce your stresses will help you to perform at your peak performance and most efficient best and more importantly, it will allow you to enjoy your life.
When you combine, wealth, a great lifestyle and a clear mind and a calm and balanced body, then you have all the ingreidients for a wonderful and happy life.
Stress makes you ill
If you suffer with too much stress, then it can make you ill and it can negatively affect you and spill over into many other areas of your life.
Stress is closely linked to fear, worry and anxiety all of which trigger the release of the stress hormone cortisol and adrenaline which triggers physical symptoms and sensations in the body to give you a boost of energy.
From an evolutionary perspective, stress and your fight or flight response was designed to help you run away or fight off, any potential threat.
During periods of fear, anxiety, worry and stress, chemicals are released in your brain that cause the rest of your body to shut down.
This process allows all your bodies energy to be diverted, so it will give you a much greater chance of survival, by helping you to either run or fight off your attacker.
Anxiety is a bye-product of your fight or flight response survival mechanism, which is designed to help give you a early warning signal, so you can make safety or avoidance plans to escape any potential future threat or danger.
When you're faced with a perceived threat.
Your brain releases the stress hormone cortisol and adrenaline which triggers the activation of your stress and fight or flight response to give you an extra boost of energy.
This process is subconsciously controlled and an automatic response, that overrides any logical thinking.
When your fight or flight response is being activated.
Your body and immune system is inhibited and becomes shut down so all the normal energy in your body which is normally used for you essential bodily functions and your immune system.
Then gets used to support your fight or flight, stress response so it can preserve all of your energy to either fight off or flee from the perceived threat.
In evolutionary, times, your fight or flight, stress response, was rarely needed, and when it was needed, it wouldn't be used in short intervals.
Then, as soon as you were safe or you had escaped from the threat, your body would return back to its natural resting and calm state.
In today's world, especially if you have a high pressured career and a family to bring up.
More and more people are experiencing high and very often uncontrollable levels of stress on a day to day basis, but unlike evolutionary times, the threats are not genuine or a risk to your safety.
In prehistoric days, the threats were mainly wild beasts, like saber toothed tigers.
But these days, the threats have turned from dangerous external threats to, environmental perception based threats and response as well as non threatening threats like, deadlines, money, commuting, decision making, people, challenges, etc:
Because it takes the body an estimated 36 hours to use up all the extra energy and burn off all those toxic and potentially harmful toxins.
Many people's bodies are permanently stuck in a negative and stressful state of imbalance and disharmony, as a result of this their bodies never return back to their natural restful state of balance and harmony.
What happens, when you get stuck in a almost constant state of stress and anxiety:
- You immune system lowers, increasing your chances of catching colds and other illnesses and viruses, which can cause you to take longer to recover
- Stress can cause digestive issues and cause the build of toxins in your body
- Stress can cause fatigue and make you look older
- Stress can lead to sleep related problems
- Stress can lead to obsessive behaviors and other emotional issues
- Stress can make it hard for you to focus and concentrate
- It is believed that stress is linked to many other illnesses
Basically, you body and nervous system is responding with stress to your internal representation of your life and external situations, your learned responses.
Your body is very resourceful and capable of healing itself, but it can only cope with certain periods of stress and if it is left untreated, then the chronic stress can manifest itself as unpleasant symptoms and potentially, life threatening illnesses in the body.
Accepting the worse case scenario, then making plans to deal with every possible eventuality, in the best and most calmest ways, can certainly help ease your stress.
When you get stuck in the negative and stressful perceptions in your head, you can become so fixated on the problem or worse case scenario, you can forget to focus on the best possible outcome or situation.
A lot of stress is perception and attitude driven.
However, when you learn to just step back from the doomsday scenarios of your mind and you realize that there is always a better way of perceiving and alternative and better ways of doing things, then things start to change.
Having an inner knowingness that no matter what happens:
- "You'll be OK"
- "You'll figure or work things out"
- "You can handle it and get better"
- "Everything will work out for you"
Will all help to reassure your anxious and overwhelmed mind.
Remove the consequences and take control of your state
If it is not going to physically harm you, then just see it as a challenge for you to face and overcome.
People often feel stressed, worried and anxious, because they fear their a consequence or price to pay.
If you can try and remove or diffuse that consequence, then you can ease your stress, worry or fear.
If you have a problem or fear, ask yourself.
What is the consequence or what is the worse case scenario?
When your mind throws up a negative thought or imagining.
Again, ask yourself what is the consequence or worse case scenario?
Keep repeating this, until you have eliminated all the fears or consequences.
Or you could just accept the consequence and cease caring about it.
If you feel anxious or stressed, it could mean that your mind is trying to deliver you an important message, which could indicate that there is something important that you need to work on, address or overcome.
This could be, resolving an external problem or it could mean that you may need to learn how to calm your mind and body.
However, sometimes our minds can throw up random and unhelpful thoughts.
The things is.
You have not got to pay any attention to your mind, neither do you have to obey or listen to every trivial anxious or negative thought.
Be aware of your unwanted and negative thoughts and feelings, but train yourself not to engage or react to them.
Another tip that might be of help to you is:
Create a relaxed or confident anchor thought and feeling.
You can do this by.
Finding somewhere quiet to relax and chillout for a while, where you want be disturbed.
Then just relax your muscles, take some deep breaths, allow your mind to freely think about anything it wants, for as long as it want, whilst you just observe it, but don't engage or react.
Carry on allowing your mind and body to relax, but don't try and force yourself to relax, neither try to fight any tension or stressful feeling or stop any negative or uncomfortable thoughts.
As you begin to relax, imagine that you're on a beautiful tropical beach, all alone and focus on how safe and secure you feel and how calm and relaxed you feel.
If want to create a confidence thought anchor, think about a time when you felt confident and step into that time, focusing on calm, composed and confident you felt, then exaggerate the feelings.
If you cannot think of a time when you felt confident, make it up.
Do this every day until you can think about your relaxed or confident imaginary scenario or location, and you automatically feel calm or confident.
Then, anytime you have to face a stressful situation or you just want to feel more confident.
Return, to your relaxed or confident anchor imagining.
If you often feel anxious, remove the word anxious and replace it with.
" I feel excited or I am feeling excited"
Because there is little difference between the feelings and sensations of anxiety, exercising or feeling excited.
They only real difference is.
The label we give them.
If you feel excited, then even though you will experience very similar feelings and sensations as you do when you feel anxious.
Feeling excited, want stop you from dloing things, in fact you will look forwards to them.
But when you label something with anxiety. You will want to avoid that situation at all costs.
Dealing with your problems and challenges in the best and most calmest ways
Although you cannot always escape the stresses heaped upon you by the challenges, problems and deadlines of business and work.
But you can begin to teach yourself how to not react to your mind and your external learned, stressful response.
Teaching yourself how to be non reactive to your stressful and anxious thoughts, is a good place to start.
It is important for you to try and deal with any potential challenges, obstacles and deadlines in the most calmest and best way possible, without stressing yourself out or messing yourself up on the inside.
Small amounts of controllable stress, can be beneficial. Stress can help to motivate you and get you out of bed in the morning, it can also help to drive you forwards.
But stress can only be helpful and productive, when you know how to manage and control it and if you suffer with high levels of stress, then it is an absolute necessity, that you learn how to relax and unwind.
Because when you're stress levels have gotten out of control, then it is potentially very dangerous to your health.
But not only is stress bad for your health.
- It also blocks out our creativity
- It affects our ability to creatively problem solve
- It interferes with our ability to perform efficiently
- It makes irritable and it affects our quality of life
Too much, uncontrollable stress, will put a huge demand on your body and it will consume a lot of your energy, which can lower your immune system and make you more prone to catching colds and other illnesses.
Chronic stress and tension, can also cause you to prematurely age and if left unchecked then it can even reduce the length of your life. Stress has also been linked to overeating and weight gain.
Some people, even accept stress as being a normal part of their life. They will often dismiss it as being nothing to worry about
But if your stress levels become out of control and you are overweight as a result of your stress. Then this a very bad combination, that can have, disastrous, long term consequences for your health.
You may think that you can handle your stress. But, it is a good idea to try not to get used to it.
Because too much stress is far from normal, and as stress is accumulative, it can build up and spread into many other areas of your life.
If you work in high pressured situations, then you stress levels will probably fluctuate up and down and although, the best approach is to practice, trying not to get stressed in the first place, a little bit of stress, may not be avoidable.
The problems really start when you allow your stress to build up and you don't return back to your natural and balanced state, therefore you remain stuck in a state of almost constant stress.
Looking for reliable ways to reduce your stress so you can fully enjoy all the trappings of your success?
If you run a business or you work in a high pressured and fast pace, demanding job or career. Then you will have deadlines to meet and you will have to negotiate and overcome problems and challenges.
When any problems, challenges or difficulties arise it is important for you that you try to avoid getting too emotionally overwhelmed, tense, hyped up and stressed.
Try to deal with and handle any problems, deadline or challenges in the best and most relaxed and calm way possible and try not to allow any external difficulties or challenges, to mess you up on the inside.
Because getting stressed, overwhelmed and worked up, isn't going to resolve or fix anything. In fact, at times when we are highly stressed or emotionally overwhelmed, we don't perform or work at our peak and efficient performance best.
Our faced pace way of living and the need to meet demands and handle the pressures of success. often pushes people to their limits.
In order to be at your most productive best, requires people to work at their peak efficient best. Having a clear head and calm composure, even at times when you're under pressure, is an asset and skill.
People think that they will get more done if they rush, but actually you can get more done, you can do it a much better job and you can save yourself a lot of stress and tension, by slowing down a bit and thinking things through with a clear and creative, problem solving mind.
Practical steps to help you reduce your stress
The higher you move up the corporate ladder or the higher your level of leadership is or your position of power, the more responsibilities and challenges you'll have to face.
Because the bigger the organization or the more responsibility you are given, the more tasks you will have to take on and the less time you will have to do or complete them.
With all this extra responsibility and extra workload, the chances are, there will be more things that, can go wrong.
This will probably mean that you will have to develop more business, career, organization, creative problem solving and man/woman management skills.
This will presents you many potential stressful situations and circumstances.
1) Being mindful - To what is causing your stress combined with teaching yourself, how to react different to your stresses, is an important and highly beneficial skill to learn.
With all the many stresses, financial pressure, things to be done or fixed and deadlines to meet, it can be easy to focus on all the things that are going wrong, so don't forget to think about all the good things that have or will happen.
2) Anyform of activity - Will help you to treat the physical symptoms of your stress, tension and anxiety,
3) Getting plenty of deep relaxation and quality of sleep - Will help to keep you calmer, more energized and more productive, relaxation is the antidote to stress and anxiety.
4) Focus on one task at a time - With all the demands that will be put on you. You may find yourself trying to focus on more than one task at a time.
If you can, try to focus all your energy and undivided attention on one task at a time and make sure you get that task done before you move onto the next one.
Because when you try and focus on more than one thing at a time, you tend not to do them so well and nothing ends up getting completed.
To avoid some of the emotional overwhelm and stress, take each day at a time, and focus on the task at hand, where possible.
Prioritize your schedule and task in order of importance, try not to look too far ahead and try not to think about all the things that will be needed to be done, just take one step at a time.
5) Delegate and listen to the opinions of others - If you have become emotionally overwhelmed by your workload, do yourself a favor and delegate some of your tasks to others.
Just because you are the boss or in a position of leadership or authority, does not always mean that your ideas or ways of doing things, is necessarily the best way.
Listen to others, especially your workforce or team, can lift all the pressures and burdens of you.
6) Have some me time - If you are running a business or you have a position of leadership, it can be hard to separate your work life with your home life.
It is not easy to switch your mind off all your problems , difficulties and challenges, but for the benefit of your family, health and wellbeing, it is important that you try.
Meditation is a great way to switch off for a while, so you can allow your mind to still and your body to relax.
Spending a few minutes each night, meditating can offer you some tremendous benefits and some much needed relaxation.
If you meditate, do not try and stop your thoughts, just breathe deeply and allow your mind to wander freely, let it think about anything it wants, why you just relax and observe.
Another tip that can really help, when your mind is full of all your problems, difficulties and worries is:
Whatever your emotionally focused on or engaged in, write it down on a piece of paper as this can help you to process the emotion, for even better results, write down how you're feeling or what is bothering or stressing you out.
Then accept it and surrender to it, and let it go.