Keys to Manage Stress

Hello to all my readers :-)

Have you ever felt like a mouse running on a tread wheel and getting nowhere?

Have you ever felt angry because you work so many hours and do not have the time to spend with your dear ones?

You can feel assure that you are not alone. According to a mental-health charity in the UK, 1 in 5  British workers said that stress had made them physically sick during their career, and unmanageable pressure had caused 1 in 4 to cry while at work. Prescriptions for antidepressants saw an unprecedented rise during one recent year of economic recession.

To manage any issues, we need to get to understand the stress cycle and the root of the problem.

Stress cycle

Ask yourself:

What has caused you stress?

The answer could be multiple, for example: insecurity – financial or health, a demanding routine, interpersonal conflicts or a traumatic experience.

Sources of stress

Also ask: ‘How has stress affected you?’

Stress Body Mind

Some symptoms could be health disorders, emotional exhaustion, sleep problems, deteriorating relationships or depression.

You also need to remember that stress activates an amazing system in your body, your emergency response system. Hormones are released to increase your breathing, heart rate and blood pressure.

So learning how to deal with stress is important to both your physical and mental well-being.

How can we manage stress?

outsourcing stress

Stress in itself is not necessarily harmful. The American Psychological Association has noted: ‘Stress is to the human condition what tension is to the violin string: too little and the music is dull and raspy; too much and the music is shrill or the string snaps. Stress can be the kiss of death or the spice of life. The issue, really, is how to manage it.’

I also came across to a very good quote of stress:

stress is

Here some practical advice to manage stress:

  1. Insecurity

Not one of us has total security.

How can we cope with feelings of insecurity?

Try these suggestions:

* Confide in a trusted family member or friend. Studies show that the support of loved ones consistently confers protection against stress-related disorders.

* Focus on positive scenarios. If you focus on negatives ones, they will drain your emotional reserves. Remember that what you fear may not happen.

  1. Demanding routine

A relentless routine of commuting, working, studying or caring for children or elderly parents can keep stress level high.

Moreover, stopping some of these activities may be out of question.

What can we do to cope?

* Give yourself some downtime, and get adequate rest.

* Set sound priorities and adopt a modest lifestyle. Consider simplifying your life, perhaps by reducing expenses or time spent at work.

‘Making certain lifestyle changes is the best start’ to relieving stress’, says the National Institutes of Health (NIH) in the US.

Start with eating a well-balanced, healthy diet as well as getting enough sleep and exercise. Also limit caffeine and alcohol intake and don’t use nicotine, cocaine or other street drugs.’ The NIH also suggests taking breaks from work, spending time with family or friends, learning to make things with your hands, hobbies or learning to play a musical instrument. I will also add dancing.

stress management

To your success :-)

Viv :-)

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8 Steps Process to overcoming your obstacles

A warm greeting to all my readers :)

‘If you can find a path with no obstacles, it probably doesn’t lead anywhere.’ — Frank A. Clark

Have you ever experienced difficulties and challenges before achieving one of your goals?

Have you ever appreciated something that came easily to you? Or did you appreciate it more when you sacrificed and made a real effort to achieve your goal?

Have you ever heard of the lottery winners who are worse off today than they were before they won?

They squandered their winnings because it held no value for them, they didn’t have to struggle through the obstacles, challenges and problems that self-made millionaires face, as a result even though their dream had materialised they weren’t able to hold onto it. As the saying goes ‘Easy come, easy go.’

It’s not so surprising when you think about how you feel when you achieve your goals easily or when you achieve them by overcoming obstacles.

greater the obstacle...

Which process gives you more satisfaction?

satisfaction-

I recently experienced a tough period achieving my goals; I overcome these by working on my mindset which led to this article.

I hope it helps you to deal with the obstacles that you will likely face as you progress along your journey towards the attainment of your objectives. :)

To commence, setting goals is the first step… achieving them is the second step… and surely, it is at this second step that most of us stumble. We stumble not because the goal is unachievable, but rather because of unexpected obstacles and challenges that arise along the journey that make the goal seem unachievable.

benefits of setting goals on blackboard

It is important to understand that every goal we set naturally comes with a plethora of landmines that are attached to that goal which show up in our lives as a set of hurdles, tests and problems that we must surpass in order to get to our end destination. In fact, unless we successfully manoeuvre through these difficulties and overcome them, then we will fail to learn the valuable lessons that are required to help us grow towards each stage and most importantly keep our goal when we get there. 

obstacles zig ziglar

There are three types of obstacles that you will likely face.

Firstly, personal barriers, which are related to your psychology, behaviour and state-of-mind, include limiting habits, debilitating emotions, fears and beliefs that prevent us from moving forward because of the negative thinking, inhibiting our ability to make effective decisions and undertake appropriate action that would help us create the momentum we need to get to our desired outcome.

Secondly, environmental difficulties, these are unexpected external occurrences and circumstances that we have little control over and we are usually ill-prepared to deal with these effectively. However, if we research and set in place contingency plans, we stand a greater chance of pre-empting potential pitfalls and even influencing the outcome.

To do this, begin by following Murphy’s Law:

Anything that can go wrong, will go wrong at the worst possible time, all of the time when you least expect it. 

 murphy's law

So what are you going to do about it?

 

When you plan for the future, you gather a better understanding of the possible scenarios and consequences of your decisions and actions. Planning also gives you insight into additional resources you may need to help you overcome environmental obstacles that you could face on the journey ahead. :)

Plan-Design

Thirdly, social obstructions are related to people who either do no cooperate, sabotage you, or are incompetent and unable to fulfill the responsibilities assigned to them. Again it’s essential to forward plan and ensure that you clarify your needs adequately, your knowledge thoroughly and your instructions carefully. It also helps to develop strong bonds and relationships with the people you rely on most, safeguarding any future breakdown in communication. However don’t confuse this with trying to control people’s behaviour, decisions and actions. Instead subtly influence people and understand their needs, motives and desires. Only in this way will you successfully improve your chances of maneuvering through the social obstacles in your life.

TAKE ACTION NOW: Identify if any of these obstacles are currently preventing you from getting what you want most out of life, and choose today to take control of your thought patterns and begin making far more effective decisions. :)

effective-decision-making

As a coach, I often work with clients who are struggling to overcome personal and business obstacles. They don’t know what to do, where to begin or how to move forward. In such instances, I will ask them a series of questions that help them gain a new perspective and understanding about their circumstances. As a result they begin to unlock hidden resources they never realized they had. :)

life's challenges

I have listed below the ‘8 Steps Process to overcome your obstacles’ and integrated them with specific questions which will help you overcome your obstacles too:

STEP 1. Question the Problem

question

What are the indications that this is a problem for you?

How do you know this is accurate?

STEP 2. Question the Origins of the Problem

questions & qnswers

How did all this start?

Who or what perpetuates this problem?

STEP 3. Identify the Details

details

When did it happen?

How did it happen?

Where did it happen?

STEP 4. Determine the Consequences

Value_Graphic

What would happen if you ignored it?

When could it become a bigger problem?

What could lead to this specific outcome?

How does this affect you?

How does this affect others?

How does this affect your external life?

What other problems might be caused by resolving this obstacle?

STEP 5. Take Control

take control

Whose behaviour do you control?

What aspects of this problem can you control?

What aspects of this problem can’t you control?

How must you respond to what you can’t control?

STEP 6. Identify the Positives

positive

What is happening that is good?

What would you like to have continue to happen?

STEP 7. Gain Perspective

two points perspectives

What are your assumptions about this?

How are your assumptions contributing to the problem?

What is another perspective you haven’t considered?

Who has successfully overcome this problem?

What can you learn from this person?

STEP 8. Expand Your Options & Take Decisive Action

Just-Do-It (1)

What could you do differently?

Who could assist you?

Where haven’t you looked for a solution?

What action can I take to solve this obstacle?

How will you know when this problem has been resolved?

What is your criteria for success?

Remember, obstacles are just ‘things’ that are there to teach, strengthen and fortify you for the journey that lies ahead. We must therefore not view them as insurmountable problems that will prevent us from achieving our goals, but rather as small, and sometimes large, stepping stones that are mandatory ‘lessons’ we need to pass in order to obtain our Ph.D. in Goal Achievement. :)

obstacles m jordan

And finally, it is important to remind ourselves of the indispensable lesson that many former Lottery winners have found out the hard way, that there is only one thing worse than being poor, and that is ‘being rich and then being poor once again’. 

During the past years, this is the lesson that I have most appreciated, as I have learnt it by paying the most expensive price:

‘Take time to learn the lessons that life throws your way, because these lessons will be critical to your success as you move forward into the future.’ Viv :)

life-lessons

‘If you can find a path with no obstacles, it probably doesn’t lead anywhere.’ – Frank A. Clark

overcome obstacles

Obstacles are placed in our way

To successfully overcoming your obstacles! :)

Viv :)