One way that Eric handles stress is to practice meditation. First, Eric named the emotion. He then gave it his attention.
But by holding his focus on it he was able to see that in dedicating time to the grants, he was also supporting others: his students, collaborators, and family. While it was hard to feel the stress, it helped him see what matters most. Then he was able to take a step back and look at the stress and ask himself, What is the next best step? He told himself that he would focus on the grants, since the deadlines were looming. He would get back to his students and colleagues when he was finished, which was in just two days. For Eric, the stress was a surface feeling and a deeper more fundamental issue was underneath: feeling he was letting people down.
When he was able to get to that issue, he felt more equipped to solve it. His boss had left the multinational company they worked for in Mexico City and Gustavo was temporarily put in charge of strategy for his business unit.
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His boss had been a strong leader and shielded Gustavo and the rest of the team from any problems he faced from above. This meant that Gustavo was seeing many of the pressures and stresses at the corporate level for the first time. While honored to have the temporary promotion, Gustavo was under an immense amount of stress.
He was doing many tasks that he had never done before while trying to prove he could handle the new work. He knew that the pressure was getting to him and sometimes he was not able to live up to expectations.
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He relied on certain people in his life to put the stress into perspective, talking regularly with a couple of close friends, including a co-worker on his team. One of the ways he relieved the immediate stress was by sticking to a regular workout routine, even though he was working long hours.
He often got up at am to run eight to ten kilometers. He was able to use the strain to his advantage in the long run. After some time in the new position, he was also able to more clearly identify which circumstances he could influence. I developed ways to quickly assess situations, classify them into important and non-important, and respond accordingly. Eventually the company brought in a new business unit manager.
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She writes and speaks about workplace dynamics. Follow her on Twitter at amyegallo. Amy Gallo.
Related Topics:. While all of these tips are meant to help you forage ahead, sometimes you just need to step back and give your mind a break. This revolutionary time management system is deceptively simple to learn, but life-changing when applied correctly. By utilizing this technique, I am now able to get 40 hours of work done in just All the while, keeping my energy levels more stable and eliminating burnout for the most part.
According to The National Sleep Foundation a short nap of minutes can help to improve your mood, alertness and even performance. Winston Churchill, John F. Kennedy, Thomas Edison and Salvador Dali were all regular nappers.
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Breaking your day into chunks helps you be the best you as too much time spent doing one thing can cause you to lose focus…and interest. Now, look at your own day and figure out how you can break it into chunks…and determine what you need to do to spend your time doing what you want to do as much as possible.
Jack Dorsey , co-founder of both Twitter and Square, used to manage both of these companies at the same time without getting overwhelmed. He did this by setting aside different tasks for different days of the week. This can give you the time you need to make headway in those particular areas…without putting your brain on overload.
Being your best also requires that you take care of your body and are firing on all cylinders! Here are a few things you can add to your daily routine to do just that….
For instance, if you inhale for 6 seconds, you will hold for 24 seconds, and exhale for 12 seconds. This type of breathing brings energy to your body, making it healthier and less stressed in the process. The items you choose to consume each and every day can actually affect how well your brain functions, ultimately making it easier or harder for you to hit your goals.
Research has found that your brain operates optimally when you consume a very specific amount of glucose 25 grams, to be exact in a form that is released slowly over time. Foods that fall into this category and have positive effects on your body and mind include:. Do you fall into this group?
If so, this can leave you feeling tired all of the time, result in more frequent headaches, and also lower your strength and stamina, making any routine at all difficult to create, let alone keep. One way to overcome this all-too-common occurrence is to have water with you at all times. Keep sipping the rest of the day too so you get your Mayo Clinic recommended intake of 9 cups daily for women and 13 cups for men. Harvard Medical School says that the polyphenols found in tea have been found to do many good things for your body. Specifically, they are anti-inflammatory and provide antioxidant-like benefits.
Here are some of the best teas to drink as well as the reasons why:. The National Center on Health, Physical Activity and Disability NCHPAD cites some of the physical consequences of sitting a lot , which include: increased risk of colon and breast cancer, type 2 diabetes, strokes and heart attacks, as well as a greater mental decline and loss of muscle and bone. In his article The Healthiest Way to Work , Buffer content crafter extraordinaire Kevan Lee provides a few tips to help you get out of your chair and move more often. Some to think about implementing in your own life are getting up every 20 minutes, using a standing desk, and sitting on a saddle or balance chair.
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Exercise is the one part of a daily routine that most everyone loves to hate. And there are tons of excuses not to exercise:. Other benefits of regular exercise include having an easier time controlling your weight, reduced risk of type 2 diabetes and cancer, improved mood and more! Take a minute walk. Do yoga, stretches, or dance around your living room. Get on the elliptical. Or do the Scientific 7-Minute Workout :. Sleep is extremely important to your overall health for a multitude of reasons.
In the short term, not sleeping enough can affect your judgment, mood, and even your ability to retain information. In the long term, chronic sleep deprivation can lead to obesity, diabetes, cardiovascular disease, and even early death. Remember, consistency and routine are key when it comes to creating healthy sleep habits. According to Dr. Epstein points to two simple tenets for healthy sleep: 1 getting enough no less than 7 hours and 2 getting it during the same time frame each day as much as possible.
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Just as mental and physical aspects of your daily routine can elevate you and push you forward, the same is true when you tend to yourself emotionally and spiritually. Here are a few options to consider:. Engaging in this daily practice has a lot of positive benefits. Giovanni with the Live and Dare blog points out 76 of them, such as greater focus, better decision making and problem solving skills, improved memory, and an easier time managing hyperactivity or attention deficit disorder.
It actually grows! There are so many awesome guided meditations available for free online and for many people this is a great way to get started or to enhance your practice. Inspiration and motivation can come from many places—books, music, podcasts, videos, emails, other people. All you have to do is find the one or ones that resonate most with you and commit to engaging with them. Research has shown that inspiration can be activated, captured, and manipulated…and it has a major effect on important life outcomes.
I have a few apps on my phone that I read daily to inspire and motivate me. They keep me centered and grounded, giving me a more stable mental foundation. Another way to get inspired involves repeating positive affirmations, which is why I do this both in the morning and at night. In fact, researchers at Stanford University have found that affirmations have been shown to improve education, health, and even relationships.
So find a word or phrase that is empowering and motivating to you and repeat it over and over again to yourself. If you woke up tomorrow and only had the things you were thankful for today, what would you have?
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