by Caroline Potter, Yahoo! HotJobs
It seems we've become a bad news nation as of late, with one headline after the next forecasting economic gloom and doom. Looming layoffs, pricey holidays, and even the coming election may have you on edge and stressed out. But stress is bad for your health and it's also bad for business.
Fear not, though. "The good news is that stress can be managed. Kept in its rightful place, stress will keep you motivated without overwhelming you -- or overshadowing your capabilities," says Liz Bywater, Ph.D., a behavioral change agent. Use her eight tips to manage your stress so you can manage to do (and keep) your job.
1. Breathe. It sounds simple, but Bywater reminds readers, "As our bodies respond to stress, our breathing tends to become rapid and shallow. By deliberately slowing your breathing and taking deep, calming breaths, you will help your mind and body relax and refocus."
2. Eat right. If you're eating on the go, without putting thought into what you're consuming, odds are that it isn't good for you. She states, "A diet of processed foods, refined sugars, and unhealthy fats -- typical of vending machine and fast food dining -- leaves you depleted of energy and unable to give your all." Put time into planning to eat healthful meals and stay hydrated. Adds Bywater, "You'll more than make up any lost time through improved productivity and increased focus."
3. Exercise. It's impossible to find the time to exercise -- you have to make the time. Bywater believes that a key to committing to regular exercise is to "find what you like and do it." With regular exercise, she says, "You'll feel calmer, more in control, and better able to take on the every day pressures and demands of work. I recently started boxing on my daughter's Wii system. It's a great cardio workout and a fun way to release the day's tensions!"
4. Sleep. In times of stress, the worst thing you can do is skimp on sleep. Bywater recommends six to eight hours of undisrupted sleep a night to make sure you've got enough fuel to perform under pressure. She suggests, "Establish regular nighttime routines, stay away from caffeine, put away the laptop, and listen to music or read a good book before going to sleep each night."
5. Keep your eye on the big picture. It's easy to get bogged down in day-to-day minutiae ? but remember to think big. Advises Bywater, "Don't waste precious time on low impact, non-essential tasks. Instead, dedicate your time and attention to those activities that move you in the direction of reaching your vision and achieving your goals."
6. Share the load. Even Superman and Wonder Woman got an assist from some of their Superfriends from time to time. She insists, "No matter how talented or experienced you may be, you simply cannot do it all." Instead of striving to be a solo act, says Bywater, "Delegate where appropriate. Collaborate. Divvy the workload. Share responsibility for the final product." If you follow her cues, everyone shares in the glory.
7. Strive for success -- not perfection. The best way to set yourself up for failure is to pursue perfection. Perfectionists are not only procrastinators -- they usually fail to appreciate their successes. To avoid this trap, Bywater recommends, "Do your job well, really well, and your achievements will be recognized and rewarded."
8. Celebrate your wins. A professional psychologist, Bywater points out, "It's not unusual for high performers to continually raise the bar for themselves, but it's vital to balance this striving for excellence with a healthy celebration of successes." She suggests taking time out to acknowledge your accomplishments. "Celebrating success is a wonderful antidote to stress," she adds.
It seems we've become a bad news nation as of late, with one headline after the next forecasting economic gloom and doom. Looming layoffs, pricey holidays, and even the coming election may have you on edge and stressed out. But stress is bad for your health and it's also bad for business.
Fear not, though. "The good news is that stress can be managed. Kept in its rightful place, stress will keep you motivated without overwhelming you -- or overshadowing your capabilities," says Liz Bywater, Ph.D., a behavioral change agent. Use her eight tips to manage your stress so you can manage to do (and keep) your job.
1. Breathe. It sounds simple, but Bywater reminds readers, "As our bodies respond to stress, our breathing tends to become rapid and shallow. By deliberately slowing your breathing and taking deep, calming breaths, you will help your mind and body relax and refocus."
2. Eat right. If you're eating on the go, without putting thought into what you're consuming, odds are that it isn't good for you. She states, "A diet of processed foods, refined sugars, and unhealthy fats -- typical of vending machine and fast food dining -- leaves you depleted of energy and unable to give your all." Put time into planning to eat healthful meals and stay hydrated. Adds Bywater, "You'll more than make up any lost time through improved productivity and increased focus."
3. Exercise. It's impossible to find the time to exercise -- you have to make the time. Bywater believes that a key to committing to regular exercise is to "find what you like and do it." With regular exercise, she says, "You'll feel calmer, more in control, and better able to take on the every day pressures and demands of work. I recently started boxing on my daughter's Wii system. It's a great cardio workout and a fun way to release the day's tensions!"
4. Sleep. In times of stress, the worst thing you can do is skimp on sleep. Bywater recommends six to eight hours of undisrupted sleep a night to make sure you've got enough fuel to perform under pressure. She suggests, "Establish regular nighttime routines, stay away from caffeine, put away the laptop, and listen to music or read a good book before going to sleep each night."
5. Keep your eye on the big picture. It's easy to get bogged down in day-to-day minutiae ? but remember to think big. Advises Bywater, "Don't waste precious time on low impact, non-essential tasks. Instead, dedicate your time and attention to those activities that move you in the direction of reaching your vision and achieving your goals."
6. Share the load. Even Superman and Wonder Woman got an assist from some of their Superfriends from time to time. She insists, "No matter how talented or experienced you may be, you simply cannot do it all." Instead of striving to be a solo act, says Bywater, "Delegate where appropriate. Collaborate. Divvy the workload. Share responsibility for the final product." If you follow her cues, everyone shares in the glory.
7. Strive for success -- not perfection. The best way to set yourself up for failure is to pursue perfection. Perfectionists are not only procrastinators -- they usually fail to appreciate their successes. To avoid this trap, Bywater recommends, "Do your job well, really well, and your achievements will be recognized and rewarded."
8. Celebrate your wins. A professional psychologist, Bywater points out, "It's not unusual for high performers to continually raise the bar for themselves, but it's vital to balance this striving for excellence with a healthy celebration of successes." She suggests taking time out to acknowledge your accomplishments. "Celebrating success is a wonderful antidote to stress," she adds.
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