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When and How to Make Stress Good for Your Body and Mind

When and How to Make Stress Good for Your Body and Mind

Today, more than ever, we are experiencing record levels of stress at work, home and in our everyday lives.

We are bombarded with messages from the media telling us that, as a society, we are more stressed than ever before. Sitting in commuter traffic is making your blood levels rise. Thinking about your credit card debt makes you break out in a sweat. The state of the economy has you concerned, and you’re anxious about losing your job/ partner, health or any other important thing in your life.

What’s more, we have become conditioned to think that stress is a bad thing, that’s it’s harmful to us and toxic for our health. And it is true. While the ‘fight or flight’ mode is a physiological response that can save our lives, being in a state of constant stress, where your adrenal levels are raised can lead to high blood pressure, weight gain and eventually wear and tear on your organs.

When you’re chronically stressed you’re more likely to experience irritability, anxiety, depression, headaches and insomnia. But what if I told you that not all stress is created equal, and certain forms of stress can actually be very beneficial for you?

The Three Levels of Stress

According to Professor Bruce McEwen’s article in Aeon, there are three levels of stress:

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  • Good stress’ involves taking a chance on something one wants, like interviewing for a job or school, or giving a talk before strangers, and feeling rewarded when successful.
  • ‘Tolerable stress’ means that something bad happens, like losing a job or a loved one, but we have the personal resources and support systems to weather the storm.
  • ‘Toxic stress’ is something so bad that we don’t have the personal resources or support systems to navigate it, something that could plunge us into mental or physical ill health and throw us for a loop.

So how do you handle your own levels of stress and use them as a force for good, or better yet avoid the ‘toxic’ stress and welcome in more ‘good stress’? Most people have heard of the “fight or flight” response I mentioned above, a vital part of our nervous system, the way in which the body reacts to stress or danger. Many, however, have never heard of the “rest and digest” response, where the nervous system activates the more tranquil functions of the body; those that help us maintain a healthy, long-term balance.

Using Stress for Positive Good

While a little bit of stress can help motivate you to achieve things like hitting a deadline for an important project, and bungy jumping off a bridge can raise your adrenal levels through the roof and make you feel on a high afterwards, the less time we spend in this mode, the better. Although it makes us alert and better able to respond to the challenges ahead, it takes a huge toll on our bodies after a while and can lead to adrenal fatigue or burnout.

I came close to having a mild form of burnout in 2013 when I was self publishing my book, The Suitcase Entrepreneur. At first it was exciting to work on the launch of my first ever book that I’d worked so hard to write. I used a positive stress to achieve so much and be ridiculously productive. I felt on a high and in flow. As time wore on, I was juggling so many facets of publishing the book that I simply couldn’t switch off. I was working really long days and forgoing exercise and time out just to make this thing a bestseller. As a result, mid way through my book tour, I realized I was only getting a few hours sleep a night, I wasn’t handling the project as well as I could have, and I certainly wasn’t enjoying or laughing as much as I should have been.

Once I recognized this and started to take more time off, get plenty of fresh air and exercise and set boundaries, I felt better. But my body took months to recover, and for some people it can take years. So anything we can do to keep ourselves in the “rest and digest” mode as much as possible is worth the effort, since our long-term health may depend on it!

Three Practical Ways to Reduce Stress Today

The best way to stay on top of your game and feel less stressed is to learn what truly makes you feel relaxed. For you this may mean spending time on a hobby you love like building train sets or gardening. Or it might be hanging out with your favourite friends, going on a bike ride or getting out into nature.

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I personally love starting the day with by writing down three things I’m grateful for and easing into 15-30 minutes of yoga which makes me feel like a million dollars. Throughout the day I make sure to take lots of breaks – cuddling and playing with my puppy, going on a spontaneous walk in nature, doing a gym workout or relaxing with a book.

Whatever method you choose has to be one you enjoy. To help you out, here are three ways to ensure you reduce stress in your life on a daily basis.

1. Free Your Mind

There’s no better time than now to start meditating, if you’re not already. Even five minutes a day can make a world of difference. There are all sorts of meditation including walking, guided, visualization and chanting meditations to suit your needs.

I like the Insights Timer app for offering you up guided meditations from one minute to several hours, or the choice to just set a timer that plays a gong when you’re done with breathing and focusing on the present moment.

Or simply mind your mindfulness – practice the art of being aware of the present moment.[1] It sounds so simple yet is much harder (initially) do to than you may think. But it can melt away stress by getting you to focus on the present moment, and just soak in how lucky you are to be alive, and all the beauty that surrounds you that you may be oblivious to.

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Trust me it’s there. Put down your pen, switch off your mobile and look up from your computer screen and just observe. And breathe.

I personally love Dr Libby’s advice on doing 20 deep abdominal breaths each day for instant relaxation (around 3pm is a great time to re-energize through this insanely simple technique). Want to learn more? Read 8 Mindsets Which Prevent Success And Happiness

2. Move Your Body

Rather than getting all pent up and stressed out, release that toxic energy with exercise. Even a brisk walk can help, especially after a frustrating phone call or meeting. Walking not only deepens breathing but also helps relieve muscle tension.

It might be that techniques like yoga or tai chi help you more. These combine fluid movements with deep breathing and mental focus, all of which can induce calm.

Or you can head off to crossfit, jump on your bike, dance around your kitchen like crazy or run after your kids and play with them. All of this will pump oxygen through your veins, and produce oxytocin – commonly known as the love drug, whilst reducing your stress levels.

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3. Get Social

I am not talking about jumping on social media here. I mean calling or meeting up with your friends, family, spouses, co-workers and mentors.

Anyone who brings you joy, motivates you, nurtures and supports you is going to help increase your longevity. Close relationships with family and friends gives you the emotional support to sustain you, especially at times of chronic stress.

Take a Deep Breath

At the end of the day, when it all feels like too much, take a few DEEP breaths and no matter how hard it is, state one thing you’re grateful for right now.

You’ll be surprised how diverting attention away from the negative, to the positive can instantly shift your stress levels and put life in perspective.

Buy Natalie’s best-selling book The Suitcase Entrepreneur on Amazon

Reference

[1] Natalie Sisson: Mind Your Mindfulness

More by this author

Natalie Sisson

Best Selling Author of The Suitcase Entrepreneur, CEO, Speaker, Global Adventurer

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Last Updated on September 18, 2020

How to Be More Self-Assured and Get More Done During the Week

How to Be More Self-Assured and Get More Done During the Week

Time is a great leveler isn’t it? We all have the same 24 hours in a day. Even if you’re self-assured, the day may never feel quite long enough.

Why is it that some people can be so much more productive and achieve so much more in a typical day, while others struggle to achieve anything apart from feeling time crunched and overwhelmed?

Everyone I know and work with wants to make the best use of their time. They want to learn how to be more self-assured, happier, and work less—all while growing in their career.

How effectively we use our time—and how we actually work in our business—can make a huge difference to the amount we accomplish in a day or week. It can also make us more focused and more confident.

Do you want to have more thinking and creative time? Do you want to spend more time working on your business rather than working at or in your business? In this article, we’ll show you how.

Get More Done by Gaining Confidence

What if you had a strategy for making the best use of your time that brings you more joy and allows you to focus on the biggest activities and opportunities in your business? You may find the following outline below to be helpful:

1. Create an Exciting Vision

If you don’t know where you’re going, how do you know when you get there?

You want to be more productive and spend more time getting the right stuff done. Well, you need to create a compelling and exciting vision of your future.

What does this future look like? How will you feel when you get there?

Creating a new vision, especially one that is a lot bigger than where you are right now, has a way of igniting your passion. It may be something that feels hard to achieve, but every step you take towards that bigger vision will certainly build your confidence.

Create a vision board to feel more self-assured.

    Commitment to this vision, and accomplishing continual daily progress depends on your ability to look at any situation you’re faced with or currently in, feel self-assured, and see something bigger ahead.

    Also, when you know where you’re headed, you will instinctively start to see all the new opportunities and connections that will get you there.

    Make a vision map to get you started on the path to better productivity. This doesn’t have to be fully actualized, but you should know at least what direction you are heading.

    2. Build a Strategic Plan

    Once you have your future vision mapped out, the next step is to build a strategic plan to get you there.

    Your future vision may be for 3 years or 5 years, or you may choose a longer time frame. Any timeframe over 3 years may feel like a long way away.

    You may wonder how you are ever going to feel confident and motivated on this bigger future years from now when you feel as though you have so much to accomplish today.

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    The first step is to decide on some specific goals for the next 12 months. Don’t list too many or you may begin to feel overwhelmed.

    The magic number for me and my clients is usually five annual goals.

    These are big goals that will create massive change in your business and life and bridge your current situation to your bigger future; accomplishing these goals one by one will help to increase your confidence on a daily basis.

    3. Get on Goal Planning

    Get yourself a piece of blank paper and a pen and divide the paper into 4 columns: A, B, C, and D.

    Ask yourself the question: What is great in my business and life right now? Write these things down in Column A. This might be a couple of things, five things, ten things, whatever feels right to you.

    Then ask yourself: What things are happening right now that I don’t want in my future? Write these things down in Column B.

    This is your opportunity to take a step back and look at the things that are simply not working. You may list people that are bringing you down or projects that you don’t want to work on any more. Maybe you’ll include a service offering that’s going nowhere. It could be the people you’re working with, or it could be your pricing.

    Now, let’s look at your personal strengths. Write down everything that you’re great at in Column C.

    These could be things that you’re doing right now and having success with. It could also be things you know you’re awesome at but you’re not spending enough time on.

    Column D is for your biggest opportunities. Is there a new service/product you could offer your ideal customers? Is there a new innovation you could bring to market? Just take some time out and really think and list these things in Column D.

    Once you’ve analyzed everything you’ve written down, take some time to really think about what goals you want to set for your business and life in the next 12 months.

    4. Set Outcomes to Build Confidence

    You now have your goals, and you’ll feel self-assured and raring to go. They are written down and you’re committed to achieving them. You feel self-assured and motivated.

    But how do you ensure that you stay on the correct course to achieve these goals?

    Managing and juggling day-to-day projects can get in the way. Dealing with problems can get in the way. Staying on top of orders, managing cash flow, and handling day-to-day stuff can move your ship off course.

    You want to be productive and achieve your goals, but you also need to ensure the day and week runs smoothly.

    One way to ensure this happens is to set 90 Day Outcome Goals; within those Outcome Goals, put some specific process goals that need to be undertaken.

    Let’s say you want to get 10 more speaking jobs in the next 90 days, and you know that you typically convert 50% of opportunities.

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    Therefore, your process goal needs to be to have 20 conversations in the next 90 Days to deliver the 10 new pieces of work. You will then work out who you can have those conversations with.

    It’s smart to overshoot, so you will more easily hit your target. This is a clear plan to work through because with every win, your confidence will grow.

    5. Completely Commit to Your Success

    If you are not truly committed to achieving your goals, then chances are that you won’t reach them.

    Motivation can only take you so far. It is the intentional commitment[1] and emotional investment in your future success that will move you forward.

    Think back to any time that you really committed to achieving something. There must have been a reason you actually achieved what you set out to achieve. What motivated you?

    Were you fully invested? Why did it matter? Did you have to be really courageous to achieve it?

    How did it feel when you achieved it? What difference did it make?

    When have you felt truly self-assured? When you are committed to something, then you are propelled into action. Your mindset is focused, and your body follows; you want to get it done.

    And, when you do get it done, your confidence goes through the roof. You feel a level of certainty in achieving the goal you set out to accomplish.

    6. Focus on Your Strengths

    To feel self-assured and build up the confidence needed to achieve our biggest goals, we need to focus on our strengths.

    What are you best at? What are your unique skills? You want to spend as much time as you can working in the areas that you’re great at.

    Multiply your strengths. These areas are where you add the biggest value. They often bring you the biggest amount of joy, and you feel more and more confident when you are using your unique skills.

    If you think there is a specific capability you need to learn or be better at, spend more focused time in that area.

    Many of us want to do it all. We want to be good at everything. We want to offer a lot of services. But, in reality, there are some very specific things we are great at; nobody is good at everything!

    Spending more time adding value in the areas where you excel can create breakthrough results and boost confidence.

    7. Embrace the Present

    Sometimes we spend so much time thinking about the future or worrying about the past that we forget the present moment[2].

    Are you spending most of your day reacting to things, or have you taken the time to think about what your perfect day looks like?

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    We all have the opportunity to create rather than react, to decide what we do with our day. All of our future success can be created in the present moment if we just take a step back and take action.

    Sometimes, doing it now is more important than doing it perfectly. There are hidden opportunities in every moment. We need to make sure we don’t miss them if we want to feel self-assured.

    8. Calm the Whirlwind

    The day-to-day life in business and life can be hard, which leads us to feel less self-assured.

    Your mind may be full to bursting with all of the things you feel you have to do. The phrase “I don’t have time” has almost become an instant reaction by so many people when new opportunities are presented.

    There is a whirlwind happening inside our minds.

    Appointments, notifications, tasks, phone calls, errands, cash flow, staffing issues, networking, marketing all can clutter up our timeline. The sheer volume of things we feel we should do creates procrastination, stopping us from pursuing the projects and people that matter.

    Many of us feel we have to do everything within our business.

    Rather than simplifying things and doing less, we do more. We work longer, which creates a lack of energy and focus. Because of this, we lose clarity on our biggest opportunities. If you feel this way, take some well-deserved time off.

    Look at where you’re spending your time. How much of your time is being spent moving your ideas forward?

    In the next 90 days, if you could delegate or outsource more daily tasks and spend more time focusing on where you add the biggest value, what difference would it make?

    Calm the whirlwind by slowing down and doing less.

    Focus on areas that you add the biggest amount of value. By doing this, your energy levels will increase, your confidence will grow and you will have more success.

    9. Take More Time off

    This may seem counterintuitive, but taking more time off to recharge and refocus can pay huge dividends.

    If you are constantly fighting fires and caught up in the myriad of different activities that you have to do each day, then how can you move your business forward?

    You may be being pulled in difference directions without any focused time on your biggest projects. If that’s the case, then it’s almost impossible to gain any real momentum in moving your business forward and hitting your goals.

    The best way to get off that treadmill is to take more creative time out of the business.

    Could you realistically take one day off per month to work on your business? If you could, what would you do with this time?

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    Just imagine no distractions, only focused time on the strategic development and growth of your business.

    Every day off per month could have a different focus: New product innovation; Thinking about your biggest clients; Improving operations.

    Add to this a quarterly review to check in with your goals progress, and this could have a dramatic effect on where you spend your valuable time.

    10. Celebrate Wins

    Sometimes you just want to get through the day, right?

    You have so much to do. There are so many things on your task list that you just complete what you can and then start another day. But what would happen if, at the end of each day, you took some time out to look at what you’ve accomplished?

    Celebrating success keeps you motivated and helps you become more self-assured. It is not just another day. It’s a day that included things that should be celebrated.

    If you’re struggling to feel motivated, try celebrating a couple of wins each day.

    Celebrating success combined with the gratitude you have for achieving those wins will boost your confidence and inspire you for the next day.

    11. Give Yourself More Space

    When was the last time you gave yourself time to think?

    Within the hustle and bustle, it can be difficult to give yourself a little bit of space and time to just think[3].

    Imagine giving yourself just an hour a day to just let your mind wander or think about a specific thing.

    If you think about it, we can all free up an hour a day for something without really losing any efficiency or really impacting our business.

    In fact, that hour could be transformational for your business and life.

    A new idea for a product could form, or an idea for adding value to your existing clients could materialize. Perhaps you could do a check in to your ideal future and your goals. You could decide that you want to take your business in a new direction.

    Try this: Just sit alone for an hour with a notebook and let it be your creative thinking time. See what happens.

    Final Thoughts

    Ultimately, being self-assured happens when you have a clear direction.

    This, coupled with having clear goals and working in your unique skill-set, gives you the biggest opportunity to be more productive and get more of the right things done.

    The old mantra that “less is more” is right on the money. By giving yourself more time to work on your goals, you will inevitably increase your confidence; at this point, your ideal future can be anything you want it to be.

    More on How to Be Self-Assured

    Featured photo credit: Nathan Dumlao via unsplash.com

    Reference

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