leadingtoday.org

Leadership Tip of the Month

October 2006

Copyright 2006 ã weLEAD, Inc.

How to Reduce Stress!

Stress in the modern workplace environment can have a devastating effect. It can cause us to feel overwhelmed, cranky, and vulnerable. When the body is stressed, steroid hormones including cortisol are released in the blood. This causes our heart rate and blood pressure to increase instantaneously. Blood flow can increase up to 400 percent! The steroid hormones dampen parts of the immune system, so that our white blood cells or other immune molecules can be redistributed. The long-term result of constant stress can cause chronic diseases or health emergencies. Internal acute stress begins in the mind as a result of the pressures of our modern age.

Leaders are expected to work long hours, multitask frequently, solve serious problems and make personal sacrifices. These activities often result in the mental frustration that produces stress. Does this sound familiar? If the answer is yes, there is good news! As stress begins in the mind, it can also be altered by how we think and what we think about. Here are some effective ways to reduce the stress in your life…

Change what you are thinking about. Studies show that the feeling of stress can come upon us rapidly. We tensely respond to a threat in a 10th of a second. Yet to reverse this action, it takes about 10 seconds for our body to relax. You can begin this process by thinking about good and positive feelings. Think about some of your loved ones, or how fortunate you are to be alive. Ponder a favorite story or hobby that will bring a smile to your face. In a short time these thoughts will send a message through your body that life is good and the stressful tension will lessen. Another important thing to do is to alter your "self talk." We all have a message that runs through our heads as we function in our daily lives. For example, many of us have a habit of making problems or challenges more difficult than they really are with negative self-talk. We worry about things that haven't happened and probably never will. This negativity only adds to the stress we feel. So consciously change the "tape running in your head" to positive and supportive thoughts.

Breath differently and with a purpose. When under stress we breath shallower and more quickly. The center of our breathing moves from our belly into our upper chest cavity. This can also be consciously reversed with some training. Take a few minutes to do the following. Inhale deeply and imagine that your belly is a balloon. As you breath-in slowly, image you are filling the balloon with air. Afterward, exhale slowly and focus on keeping your belly relaxed as the air is gently released. Do this a number of times and your body will release a number of chemicals that produce a feeling of calm throughout your body.

Slow down… In today's workplace many of us are required to multitask during most of the day. We drive and also talk on the phone. We participate in teleconference calls and check/respond to our email. We generate reports or paperwork while receiving phone calls, visitors or constant interruptions. Multitasking demands more energy from the brain than single tasks. This can cause fatigue and frustration. When this occurs, take a short break to focus on one thing. Completing a task or activity that has been hanging for hours gives us a good feeling of accomplishment. Take your scheduled breaks and get away from the desk. Don't eat your lunch, or snack breaks at your desk. You need fresh scenery and a change of pace. Remember to take days off during the week and enjoy all of your vacation days. There is a reason that that major religious traditions of the world set aside at least one day a week for reflection and refreshment. Being a workaholic and not knowing how to enjoy time away from work is a social disease.

Learn to let things go… There are situations you cannot change. There are problems you cannot solve. There are people you cannot change. Learn to recognize what you can and cannot change. Focus on what you can change and try to influence others to do so. But, promise yourself that you will not stress out on things or events beyond your control. Let go of the things outside of your influence or control!

Remember that there are good stressors that make life beneficial. For example, feeling anxiety before a presentation or test motivates us to prepare more effectively. It has been said that life is much like the stress placed on a violin string. If there is not enough stress, it produces a raspy or dull sound on the violin. Yet, too much tension makes an annoying shrill noise or may even snap the string! However, just the right amount of stress can create a magnificent tonal sound. In a similar way, we all need to discover the right level of stress that brings balance to our lives.

For weLEAD, this is Greg Thomas reminding you that it was Thomas Masson who wrote, "No brain is stronger than its weakest think."