At the turn of the century -- before the fax, modem,
computer and cellular phone era -- the average American workweek
was 60 hours long. By 1970, it was down to 37 hours. In the 1990s,
the average worker puts in 46 hours a week at the office and six
more at home for a total of 52 hours, according to a recent survey.
In addition, 40 percent of those surveyed said they'd work up
to 10 more hours for extra pay, adding up to 62 hours -- two hours
longer than in the horse-and-buggy days.
Thus most people feel they experience less leisure
time and more daily stress as they juggle a career, family, friends,
perpetual to-do lists, goals, and their community. In spite of
life's demands, there are some simple and effective steps which
can reduce daily pressures. Here are 21 ways you can lower your
stress each day:
1. Begin the day with Power Questions. Rather than
jumping out of bed and rushing to start your day, take a few minutes--from
five to 15--to ask yourself these questions:
What am I happy about in my life now?
What am I excited about in my life now?
What am I proud about in my life now?
What am I enjoying most in my life right now?
What am I committed to in my life right now?
Answer these questions, to yourself, out loud, or write them down
to start your day in the right frame of mind, and to remind you
of how today is perfect.
2. Go somewhere else for lunch.
Get out of the office and enjoy your noon meal at a park. Use
this time to be with nature. Try this once or twice a week, especially
now that the weather is getting warmer. Eat slowly, enjoy your
meal, and relish the fresh air to rejuvenate you.
3. Remember, you WILL make mistakes.
They're called lessons. And you learn from lessons, yes? Many
people are forever beating themselves up because they had forgot
a meeting, forgot their lunch, only worked out for 20 minutes,
had a piece of coffee cake, or didn't complete their to-do list.
The important thing to remember is: we all make
mistakes, and will make mistakes. It's our job to focus on SOLVING
or LEARNING from the problem or mistake, not wallow in it.
4. Carry the serenity prayer with you. (Got this
idea from a client.)
This 25-word prayer, written years ago by Professor Rein hold
Nebular at Union Theological Seminary in New York, has helped
many people regain balance in their lives: "God, grant me the
serenity to accept the things I cannot change, courage to change
the things I can, and wisdom to knowthe difference." Carry those
words with you and memorize them.
5. Give yourself a much deserved pat on the back.
Each day, take a moment to pat yourself on the back for all the
things you did. This will shift your perspective, helping you
appreciate the great balancing act you pull off daily--working,
parenting, volunteering, maintaining a social life, caring for
elders, etc.
6. Create an image of peace in your mind.
Several times during your workday, pause briefly to create a peaceful
image in your mind. For example, picture yourself flying (NOT
in a plane, but YOU flying over mountains, meadows, forests, oceans,
gently gliding across the sky, admiring the view below. The more
you practice this technique, the easier you will relieve daily
stresses.
7. Read.
Reading is a great way to escape, educate yourself, and expand
your horizons for personal and professional growth. If your life
is hectic, this is a great way to relieve stress. You're now doing
something for YOU. Read at lunch time, in the evening (instead
of watching TV), in bed before you go to sleep. Consider using
audio books that you can listen to on your way to and from work.
8. Smile.
Greet everyone with a smile. This will make others feel good about
being with you. In turn, smiling will give you a deep sense of
ease, calm and peace.
9. Check how you breathe.
Are you breathing deeply? When we are relaxed, our breathing is
slow and even. However, when we are anxious or upset our breathing
becomes shallow. When you notice yourself becoming stressed, say
to yourself, "Stop." As you breathe in, repeat the word "peace,"
or say something that brings peace to you. As you breathe out,
smile. Meanwhile, let your shoulders drop and your hands relax.
Repeat this sequence several times.
10. EXERCISE!!!
Experts note that exercise is effective in burning the excess
adrenaline that fuels feelings of anxiety and stress. Exercise
also releases endorsing, the body's natural chemicals which block
anxiety and pain. So take a brisk walk during your lunch hour
or get your butt to the gym for a stress- busting weightlifting
workout. Head to the gym after work to "work off" the stress of
your day.
11. Think positively.
During a day when you face a crisis, think "challenge." Remember,
it's all in your PERCEPTION of the situation that determines how
stressful it is. Approaching any stressful event in this manner
will positively boost your energy. So the next time you face a
conflict, think in positive terms. When you face an obstacle,
think "opportunity."
12. Put yourself in the other person's shoes.
Try to see a conflict or difference of opinion from another person's
point of view. The other person is right, too. When you see the
situation from the other side's view, you gain a different perspective,
and quite possibly a solution. Most of the time you'll find your
anger disappearing. |
13. Beware of what you drink.
The coffee or soda you drink throughout the day can be a mental
health nightmare. Too much caffeine can cause shaky hands, restlessness
and irritability, all of which increase stressful feelings.
14. Do the very best you can, right now.
This is another way of learning to be less-than-perfect. Trying
to be perfect leads to destructive behavior and procrastination.
In other words, commit to completing your task or project by giving
your all. That's EXCELLENCE - the commitment to completion. Just
do it.
15. Just say, "No."
You don't have to accept every project, invitation to become involved
or every opportunity to attend a meeting. You're not a prisoner
to your phone or your friends. Acknowledge what you want and don't
want to do. Say, "No, thank you," to requests you don't want to
accept. Period.
16. Interrupt your disruptive habits with "peace"
habits.
As soon as you begin to feel angry, hostile, cynical, skeptical,
irritable or impatient, repeat a word that can offset the negative
energy. Some examples include "peace," "love," "hope," "faith,"
"joy," "patience," etc.
17. Reminisce happy memories.
Tap into the power of your memories. In a time of stress, look
back and remember a pleasant experience or satisfying moment that
brought you great joy. Your wedding, the birth of your child,
a time where you were publicly recognized for an achievement.
Relive them for the purposes of helping you feel better.
18. Listen to the music.
The right music can take you from a highly intense state to a
relaxed state in a short time. The right music is generally instrumental
rather than vocal and tends to be performed by instruments such
as flute, harp, piano and string ensembles. Many people find the
sounds of nature combined with musical harmonies to be very relaxing.
19. Simplify your life, dramatically.
Permanently cut out 3 projects, tasks, responsibilities, shoulds,
coulds, wants, goals, habits, or routines that are not necessary.
Delegate or systematize 12 tasks, activities and habits that you
don't think much about, but that waste your life away. Go deep
with this. Even go as far as tossing out your personal to-do list!
20. Don't bring work problems home.
Leave your cares behind at the office. You and your family will
feel better, and you will return to work refreshed, energetic
and more creative. Saki F. Santorelli, Ed.D., assistant professor
of medicine at the University of Massachusetts Medical Center,
offers these tips: "At the end of the workday, sit quietly and
consciously make the transition from work to home. Take a moment
to simply be, enjoying the moment. You may feel as if you're heading
into your next full-time job--home. When you pull into the driveway
or park on the street, take a minute to orient yourself to entering
your home and being with family members. Try changing out of your
work clothes when you get home. This simple act might help you
make a smoother transition into your next 'role.'"
21. End your day with Power Questions.
Same concept as #1, however, use these questions:
What have I given today?
What did I learn today?
How has today added to the quality of my life or how can I use
today as an investment in my future?
What can I do right now to turn myself/this situation around?
You may also add the Power Questions from #1. Suggestion: start
journaling. You can effectively "close" the day on a high note
and be refreshed for tomorrow.
Finally, keep in mind these tips and techniques
are simply general guidelines. Allow your own sense of possibility
and curiosity to evolve as you explore and discover your own techniques
to reduce stress during the workday.
This article was provide by Garrett J. Braunreiter,
CSCS, GHF's Success Coach. Please visit his site at http://www.worldpeakperformance.com
