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Self Development

Your Stress Management Toolkit

Tools, tips and techniques to re-energise and relax you.

Richard Hawkey

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To date, this series of columns has described the what, why and how of stress:

What stress is (positive and negative);

Why different stressors (situations, events etc.) affect people differently; and

How stress affects us physiologically – ie what it is doing to every major system in our bodies and why we should be concerned!

We explored a technique to help identify major stressors in your life and then started to talk practicalities in terms of managing those stressors and building your personal resilience. Self-development on any level – be it a skill, knowledge or health issue – starts with self-awareness. If you have followed these columns to date you should now have a greater self-awareness of how excess negative stress is manifesting itself with you physically, cognitively, emotionally and behaviourally. If you are ‘in the green’ – that’s great!

However, if you are in the majority who have been surprised (shocked even) of how negatively stress is impacting your wellness, read on as we delve back into the stress management toolkit and extract a few more tools.

Sleep à we described why sleep is so critical in a previous column, indeed, latest research coming out of the USA has medical insurers paying for their members to visit sleep specialists to learn how to sleep better, in much the same way as we would visit a nutritionist to learn how to eat more healthily.

  • Your bedroom needs to be cool, dark and quiet. Light activates certain hormones in our bodies that aid falling asleep and waking up (namely melatonin and serotonin). We also form strong unconscious associations with places – make sure you associate your bedroom with sleep (and not working on the monthly sales report on your laptop!).
  • Routine – go to bed and get up at the same time. This helps reinforce the sleep-wake cycle.
  • Don’t stay in bed if you can’t sleep. If you are still awake after 20 minutes of tossing and turning, get up and do something mundane like fold your t-shirts or pair your socks up. Then try again.
  • Log off. You are used to shutting down your computer and in some ways we need the same ‘logging off’ process. Do not engage in mentally stimulating activity at least an hour before bed. Meditate, pray or just sit quietly reading some popcorn literature.

Diet à We are essentially made up of squishy pink bits and chemicals (no, I didn’t take biology in High School) so what we add to our bodies has a direct impact on how we operate and feel. Certain foods/chemicals are known to aid a good night’s sleep and others are known to hinder it:

  • Alcohol may well help you fall asleep, but it has been proven to interrupt one of the stages of sleep we need to go through to have good quality sleep.
  • Foods high in the amino acid tryptophan are known to aid the serotonin – melatonin production cycle (hence promoting the sleep-wake cycle as well as the production of what is arguably the key hormone responsible for positive mood – serotonin). Tryptophan is an essential amino acid – i.e. the body cannot synthesize it and it therefore needs to form part of our diets. Foods high in tryptophan: baked potatoes (with skin), cheese, bananas, eggs, fish, pumpkin seeds, turkey, tofu and yoghurt. NOTE: this is not an exhaustive list and you should always consult with your medical professional before making any radical changes to your diet.

Small, sometimes simple changes can add up to make a significant positive difference. Try one or two of the listed suggestions, feel the benefits, celebrate them and then try a few more.

**The next column will offer some more practical tips and techniques to assist with stress management and your personal resilience-building **

Richard Hawkey is an anti-stress evangelist, author, speaker and productivity consultant. Having suffered from a stress-related breakdown himself, he has since combined this general management and leadership experience with the profound lessons he learnt from mismanaging stress and subsequently burning out. He is the author of Life Less Lived and the founder of equilibriumsolutions – which has developed the first online stress management tool aimed at both employees an employers. Richard can be contacted at richard@equilibriumsolutions.co.za

Self Development

The 5 Gut-Check Questions Confronting Entrepreneurs Every Day

The day you forget why you began is the day you’re done.

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https://www.entrepreneur.com/article/314209

Entrepreneurs make an astounding number of decisions daily. They are faced with choosing which opportunities to move on and must solve problems big and small.

By setting up a framework of questions to ask yourself daily, you’ll give yourself some markers to help guide you through these difficult situations. Knowing where you stand on these questions will empower you to make good choices that ultimately lead you to your desired outcome. It will give you a deeper understanding of your motivations and your feelings about your business, and can help you clarify future plans.

Here are five powerful questions all entrepreneurs should ask themselves daily to ensure they are consistently moving toward their goals and making the best decisions for themselves and their business. Ask yourself these questions with an honest and open mind, and see where they take you.

1. Why are you doing this?

What makes this one little question so powerful is that it forces you to examine your desires and impulses, and helps you chart how those motivations change over time. It forces you to look at things from a different perspective. Asking yourself this question every day reaffirms your ambitions and the mindset behind why you are doing what you’re doing. If you don’t know why, you’re in trouble!

Related: Entrepreneurship Is All About Overcoming Obstacles

Asking this question opens the door to a plethora of other questions that will give you food for thought. What is the reason for launching your business? Why are you passionate about doing this? Are you the right person to run this business? These answers may change over time. At first it may seem difficult to truly nail down the “why” behind your motivations. Maybe there are competing interests that are driving you. But when you really think about it and drill down into this question, there’s probably a simple answer. Just be sure you’re being truthful with yourself.

Why you do something also gives rise to the question: what do you hope to achieve? You need to know what your end game looks like, and what success means to you. Is it about attaining a certain level of wealth? Is it about being the top in your market? Is it about earning respect? Are you looking to rule the world (or at least a niche market), or are you simply hoping to earn a living doing something you love?

Start your day by asking yourself this question and see where your answer takes you. By spending a few minutes pondering this, you’ll gain clarity that will help you steer your career in the direction you want it to go.

2. What is your company’s purpose?

purposeSee if you can answer this question in a single sentence. A good place to start is with your mission statement: what are the formal aims, goals and values of your company or organisation? This should be clear and concise – it should get to the heart of what your business is about.

Your company’s purpose is the foundation that all else is built on. It should have enough flexibility to grow and allow for change, but be specific enough to be meaningful and relevant. Ultimately, this question should help you understand what the heck you’re really doing here.

This question should be at the forefront of your mind when making important decisions. Ask yourself whether this new venture or idea would reinforce or logically contribute to your company’s overall purpose. Are you staying true to your calling?

That’s not to say that your purpose can’t change over time. However, if it does, the change should be purposeful and executed with care. Thinking about this will help you identify your long-term business goals and may lead to bigger questions, such as: What do you want your company to mean to your customers, what is your company’s place in world and what is its ideal market?

3. Where is your business at right now?

The goal with this question is to take both an analytical and emotional assessment of your business. This is a chance for you to take a hard look at where your company sits. Is it on the right track? What seems amiss? What is going right and how can that be reproduced throughout your business?

It’s also important to acknowledge your emotions and to be mindful of how you are feeling about your business. What is your gut instinct saying? Are you feeling anxious or excited about the business? Whether you are having negative emotions or positive ones, it’s important to recognise what you’re feeling and why you’re feeling that way.

This will give you a chance to better understand your mental state and how that may be influencing your decision making. It’s also about understanding what kind of vibe you are putting out. Are you feeling clear-minded and balanced? Or are you feeling off-kilter and out of sorts?

Being in tune with your emotions and having a clear view of what’s going on with your business will ensure you’re on an even keel. It will help you avoid overreacting or under-reacting to situations.

Related: Attention Black Entrepreneurs: Start-Up Funding From Government Grants & Funds

4. What lessons are you learning?

Every entrepreneur faces an uphill battle to achieve success. Every day you should be learning and growing, and the best way to do this is through a great deal of reflection on the lessons that present themselves each day.

Ask yourself whether you’re learning from your mistakes. Failure is a part of every entrepreneur’s journey. The question is, will your mistakes allow you to learn and grow? If not, you’re liable to fall into the same pitfalls and missteps. Conversely, are you learning when to jump at an opportunity and when to let it go? This is the ultimate lesson every entrepreneur is trying to learn, and it’s never an easy one.

The next time you’re weighing whether or not to take a risk, try asking yourself: “When I’m 80, will I feel sorry if I hadn’t gone for it?” Jeff Bezos does this as a way to crystallise whether he will regret not taking action on something. In the big picture, it’s often what we fail to do that we see as our biggest mistakes in life.

5. What’s next?

If you ask yourself one question every day, this should be it. As an entrepreneur, you always need to be anticipating what’s next. You need to anticipate what’s coming down the road and formulate a plan to take it on. This is the question that forces you to look up from that pile of work on your desk and think about the big picture and next steps for your business.

What strategies will you need as you keep pushing your business into the future? What trends or shifting interests are coming up that may affect your business? How will new technology impact the way you manage the company?

Disruption will happen in every market because change is inevitable. Businesses that survive see that wave coming and start making adjustments early on. So, in a way, change is predictable because it will always come. Innovation and ingenuity will always be the key to success – and those who seize opportunity will ride the crest of the next wave.

So when you ask yourself “What’s next?” make sure you have your blinders off and are looking at things with a curious and open mind. Make sure you’re staying open to new ideas and embracing creative solutions. Keeping looking for the “wow” factor.

This article was originally posted here on Entrepreneur.com.

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Self Development

5 Inspiring Quotes From Madiba To Stir You Into Action On Mandela Day

In honour of Mandela Day, here are 5 of Nelson Mandela’s most inspiring quotes.

Casandra Visser

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Bouncing Back

nelson-mandela

“Do not judge me by my successes, judge me by how many times I fell down and got back up again.”

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Self Development

25 Bad Words That Make Other People Feel Inferior

If the harshest thing you have to say about someone is partly true, say the other part.

John Rampton

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word-choice

Did you know that in every language, there are more negative words than positive ones? It seems we need lots of words to describe our negative feelings, but we’re content with a handful of positive ones.

For instance, researchers have found that most cultures have words for seven basic emotions: Joy, fear, anger, sadness, disgust, shame and guilt.

That’s one positive emotion, and six negative

It’s no wonder so many of us have a hard time keeping our negative comments in check. Over the past six months I’ve been working on the verbal language that I’ve been using that I don’t even realize hurts others and in some cases makes them feel inferior. I even noticed that I’ve used a couple on my personal and business website. This is a “no-no” that I needed to fix.

This post will list 25 negative words you should avoid…so that you stop hurting, belittling and intimidating those around you!

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