I believe if we must achieve our goals for 2015 and beyond, it’s important for us to optimize our level of productivity. Last week I wrote to you about Productivity and shared with you 5 Mindfulness Practices for The Productive Leader.
One area I’ll like us to focus on is Stress – because this can impact on your productivity. We all know it; we say it – often not aware when it creeps into our lives.
Because pressure has become part of everyday life, and can be motivating. However, when pressure builds up to the point where you feel and perceive that you can no longer cope, the result is Stress.
But how do you know you are stressed and how can you manage it?
The way you manage stress impacts on others and can generate either a positive or negative culture within the work environment. Stress can affect your health & wellbeing, communication, relationships, creativity, performance & productivity, clarity of thought, motivation and sense of control.
The table below shows Behavioural symptoms of stress explained in three levels:
From Health and Safety Executive
As the chemistry of stress builds up in your body, here are four simple ways in which you can release stress while at work:
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Take exercise
This is my preference. Because your body is designed to release stress chemistry through physical activity. Although this may not be possible in a busy day but if you are aware of stress, find time to take a walk around the office block or, if you have access to a gym, take time out during a break to get some physical exercise.
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Breathe
You can release the chemistry of stress through breathing and relaxing your body. The 7/11 breathing exercise has been proven to reduce blood pressure. So while at your desk or find a quiet room, take in a breath now and count in for seven. Release the breath more slowly, for 11 counts. Repeat three times. You can do this as often when you recognize you are feeling stressed.
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Physical relaxation
Notice where your body is holding stress, often in the neck and shoulders. Gradually take your attention down through your body and relax each part in turn. This can refresh and re-energise you in the middle of a busy day.
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Positive thinking
Do you know you can think yourself into stress? e.g. ‘There’s no way I can get this done’ or ‘there’s too much to do in just a short time’. This statement sends signal to the brain, and the brain process THERE IS A PROBLEM HERE! It simply reduces your ability to think clearly, reduces your immune system and is ineffective. Alternatively, you can switch your thinking to, ‘I can break this task down and do it step-by-step’, or ‘I am sure I’ll do my best and I will do a better job’.
Which of the symptoms above can you recognize in you or someone else?
Happy to hear from you other ways in which you release stress.
For now, have a stress FREE week! And don’t forget to share.
Aji
