Average professional has 30 to 100 projects on their plate. Modern workers are disrupted seven times an hour and diverted up to 2.1 hours a day.
Is there a way to sustain constant focus during the day? Is it possible to do all that needs to get achieved and still have energy left over after work? How do you keep calm under so many demands?
The following strategies to take your work stress down a notch, before it takes over your life.
Action Instead Of Reaction
We endure stress when we sense that situations are out of our control, It initiates the stress hormone and, if sustained, diminishes down confidence, concentration, and well-being.
It’s best that you recognize the phases of the situation you can control and issues you can’t. Typically, you’re in command of your actions and answers, but not in control of macro forces or someone else’s nature, for example. “Be excellent to your 50%, and try to let go of the rest.”
If you’re feeling overcome or are getting out of a tense meeting and need to free your head, a few minutes of intense breathing will reestablish balance. Just breathe in for five counts, hold and breathe out equal counts through the nose. It will be like getting the relaxed and focus of a 90-minute yoga class in three minutes or less at your desk.
Most of us are besieged throughout the day. Emails, phone calls, pop ins, instant messages and unexpected, urgent deadlines scheme to make today’s workers more preoccupied than ever.
While you may not have power over the interrupters, you can manage your response. Respond in one of three ways:
- Allow the interruption,
- cut it off, or
- examine its value and make a plan.
Common interruptions are recurring and can be predicted. You need to have preset rules for which acknowledgment you want to perform. You can also encourage those around you by responding email during specific windows, fixing up office hours to talk in person or shutting the door when you require to focus.
Schedule Your Day For Energy And Focus
Most of us go through the day utilizing a “push, push, push” strategy, reasoning if we work the full eight to 10 hours, we’ll get extra done. Rather, productivity goes downhill, and stress levels go uphill, and you have very limited energy left over for your family.
It is advised to schedule breaks during the day to walk, stretch at your desk or do a breathing exercise.
If we have excellent concentration for about 90 minutes, followed by a brief period of recovery, we can clear the buildup of stress and renew ourselves.
Eat Well And Sleep Well
Eating terribly will stress your system. Consuming a low-sugar, high-protein diet and when you’re not sleeping well, you’re not receiving the rejuvenating effects.
According to the CDC, an approximately 60 million Americans do not get adequate sleep (approx same stats for other countries), which is a significant recovery period for the body.
If flying thoughts keep you from falling asleep or you wake up in the night and can’t get back to sleep, an uncomplicated breathing trick that will tap you out fast:
Cover your right nostril and breathe through your left for three to five minutes.
Revise Your Story
Your view of stressful situations are typically a personal description of the facts, often seen through the filter of your self-doubt.
However, if you can step back and take a more sensible picture, you’ll be more productive and less inclined to take things individually.
Cool Down Quickly
When you feel frustrated or angry, it’s a passionate feeling in your body that can cause you to react. Instead of instantly responding and more likely overreacting, try a “cooling breath” method:
Breathe in through your mouth as if you are drinking through a straw, and then breathe out normally through your nose.
Performed right, you’ll feel a cooling, drying awareness over the top of your tongue. It’s like operating the “pause” button, giving you time to reflect your response.
It’s so potent it will even calm the other person down.
Distinguish Self-Imposed Stress
Learn to stop self-inflicting stress by strengthening your self-confidence rather than seeking other’s approval.
If you’re too entangled up in others’ opinions of you, which you can’t manage, you become stressed out by the minutia or engage in evasion practices like procrastination.
Ironically, once you change your focus from others’ opinion of your work to work itself, you’re more likely to impress them.
For those who grow panic-y and short of breath before a presentation, you can instantly reduce your anxiety with the appropriate acupressure point. Positioning your thumb on the side of your middle finger and applying pressure spontaneously helps regulate your blood pressure.
Even if you’re accountable for your behavior and outlook, you’re still left dealing with other people’s stressful action.
Confronting a problem coworker or employee by pronouncing the bad behavior in a respectful manner, detailing the impact on the team and the individual, and requesting a change.
For example, persistent negativity might be approached in this way:
“When you speak in a critical tone, it makes others uncomfortable and less inclined to see you as a leader. I understand your frustration but request that you bring concerns directly to me so that we can talk them through.”
By transferring the ownership of the problem, you’re more likely to resolve it.
Be Your Own Expert Critic
Millions of thoughts run through your mind each day, and internal negativity is just as likely to stress you out as an external event.
The fix? Instead of being harsh and critical of yourself, try pumping yourself up. Encouraging thoughts will help motivate you to achieve and ultimately train you to inspire others.
(Disclaimer: please note, though the article was researched using various sources, we are providing such suggestions not with any medical references in mind. Not everything written here will be suitable for you and we are not a replacement for proper medical advice)