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Life is full of daily stress: rush hour traffic, pressure at work, family conflict, just to name a few. Some situations are unavoidable and it is up to us to figure out how to handle them as best as we can. But it can be hard to do this alone.
As business owners, when we’re overwhelmed by numerous challenges, it’s harder to remain motivated, on task and moving forward. Without strategies for managing our stress, we are more likely to lose patience with our kids, yell at our spouse or make a mistake that derails a collaboration with a potential business partner.
The good news is that there are ways to avoid becoming stressed out physically and emotionally. And while we cannot control when unexpected events happen, we can protect ourselves from getting overwhelmed or sidelined by them.
These 6 Strategies will help you address the signs of overwhelm before they get out of hand, by taking effective measures to nourish yourself-body and mind and learn how to work smarter, not harder to get through it all.
1. Put fuel into your body as you would in your gas tank
Eat three meals a day. Include protein, complex carb, fruits and green vegetables to increase energy and nutrient intake. Remember that modest amounts of protein-rich foods help keep your blood sugar stable and concentration more steady. These food choices will help you maintain a healthy energy level and reduce unnecessary fatigue. Drink plenty of water. It is essential for vibrant health and well-being.
2. Doing your best does not mean doing it all, just all you can do!
Set priorities: be realistic about how much you can do each day. Be smart; avoid the temptation to push through discomfort; know your own limits. Honor your body’s wisdom. Avoid going beyond your limits as there will be time to do more tomorrow.
3. Remember: Time wisely spent means energy wisely conserved.
Work at a pace that feels engaging, not exhausting. Determine the best time to schedule each task based upon how high your level of energy and focus is, at different times throughout your day. Know when to say “I’ve done enough and it’s time to stop.”
4. Plan time for some breaks and avoid those mistakes
Take regular time out from thinking and planning, rest your mind and come back later once you feel refreshed. When working on the computer for long periods of time, take frequent stretch breaks and move around. A 10-15 minute walk works wonders!
5. Practice deep, rhythmic breathing for effective stress relieving
Start by doing the 3-part diaphragmatic breath. Allow yourself to settle into your seat. Invite each part of the body to deeply relax. Set a timer for 10 minutes. (Do 2x a day)
Take 6 slow, deep breaths. On the next inhalation, imagine that you are filling up a water glass from bottom to top. As your breath enters the body, follow its path with your mind's eye, beginning at your belly and rising up into the abdomen and then the chest. Keep your shoulders soft and relaxed.
Notice your ribs expanding and rising as you do. On the exhalation, visualize that the air is being "poured" back out from the upper chest, through the abdomen and then finally out of your belly (as if you were turning a glass over).
Gently press the belly in at the end of each exhalation. This empties stale air out of your lungs and helps remove toxins from your body. The effects will do wonders for you!
Then continue breathing normally until 10 minutes is up.
6. If you’re overwhelmed and can’t handle it alone, seek professional help!
Challenging situations can evoke strong feelings and unpleasant memories. Even a smart, successful woman like you can have a hard time. when there’s so much to handle that you’ve run out of bandwidth.
If you’re feeling this way, consulting with an experienced psychotherapist will help you develop insight into your current situation, gain a healthier perspective and teach you techniques for coping better.
It can be a life-changing decision to call and make your first appointment. Once you see how much better you feel, you'll be glad you did!
I’m Joan Stenzler, born and raised in New York City. I'm a body-mind specialist, women’s empowerment coach and practicing psychotherapist (NYC)
I teach smart, successful women like you, who are natural nurturers, how to trust your judgment, finally make yourself a priority and step confidently forward to resolve even the most nagging issues in your most important relationships.
Reducing your stress is a critical part of this process and something I specialize in. To learn more about my holistic coaching and psychotherapy practice, go to: https://www.youramazingjourney.com
My Women’s Empowerment Incubator© Facebook Group is a thriving community of caring women who share their inspiring stories and celebrate together!https://www.facebook.com/groups/yourempowermentincubator
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Meet the expert:
I’m Joan Stenzler, born and raised in New York City. I'm a body-mind specialist, women’s empowerment coach and practicing psychotherapist (NYC)
I teach smart, successful women like you, who are natural nurturers, how to trust your judgment, finally make yourself a priority and step confidently forward to resolve even the most nagging issues in your important relationships.
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