Deal with Stress Today

Donna Marie Consulting

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Deal with Stress During the Holidays

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It is that time of year again; that whirlwind of gift-giving holidays, marketing blitzes, holiday parties and activities galore that begins right after Halloween, builds to Thanksgiving, and continues gaining momentum through the end of the year.  For many this is the most favorite time of the year, but for others it is filled with pressure and stress.  My strategy for dealing with stress during the holidays is simple, “do less and be more”.

FAMILY STRESS
The holiday season is also a time when many of us spend time with family members that we may only see once or twice a year.  Seeing people that may emotionally charge us is one of the biggest holiday stressors.  Before seeing those individuals that cause you stress, take time to do some deep meditative breathing.  Think about the situations that may arise and bring you stress, contemplate what you may do differently in this situation instead of your typical reaction to this stressful person.  While breathing think about what it is that you are thankful for.  By finding something to be grateful for it crowds out other feelings of resentment and annoyance.  Another option is to reduce time spent with certain family members if you find it too uncomfortable.  Give yourself permission to strongly consider this.

LESS IS MORE
When we over-do we spread ourselves too thin and we are left feeling frazzled.  It is easy during this time of year to fill up your schedule with every holiday party that you are invited to.  Commit to less events and the truly enjoy the people at the ones you attend.  Being with friends, family and co-workers at this time of year is what the season is all about anyways.

HOLIDAY SPENDING
With the marketing promotions out there it is hard to resist spending and buying.  There is no reason to finance your holidays for the next six months, which will inevitably cause more stress down the road.  Be reasonable with holiday spending.  You can also tell your children/family members that you are setting a limit on spending for each because that is the responsible thing to do. You can ask them what type of gift(s) they would like within your holiday budget. This also gives them choices.  Keep in mind that you are demonstrating financial responsibility and boundaries to others and avoiding later debt and stress.

GIVING TO THOSE IN NEED
Please remember the ones who are truly in need of holiday cheer this time of year; don’t forget to donate to local charities. If you feel moved to help feed the hungry in metro Detroit, Gleaners Food Bank, a wonderful organization allows for online donations.  http://www.gcfb.org   There are many hungry people that will not have the spread of holiday foods we may take for granted.

Above all, this holiday season to take time to be present to all of the wonderful people in your life; time passes by much too quickly.  Enjoy the time that you do have with those in your life that bring you joy.

Blessings to you and your families,

Donna Marie

Addressing Stress in the Work Environment

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In March of 2010 we published an article entitled “How to Deal with Stress at Work and Thrive,” which discussed some techniques that would help to reduce stress level in the work place. Now, we would like to revisit that topic with additional information and ideas.

According to the American Institute of Stress, 40% of Americans report that their job is an extreme source of stress for them. Furthermore, 75% of workers believe that jobs in America are more stressful than they were one decade ago.

The most common sources of job stress are:

  • Lack of control
  • Increased responsibility
  • Job satisfaction & performance
  • Uncertainty about work roles
  • Poor communication
  • Lack of support
  • Working conditions

Personal health is a concern strongly associated with stress, including heart issues, back pain, fatigue, and headache.

These are the most common signs of job stress:

  • Headaches
  • Trouble sleeping
  • Problems concentrating
  • Short temper
  • Upset stomach
  • Job dissatisfaction and low morale

You can reduce some job stress by noticing what things that you have control over and those you don’t. You may not have total control over the deadline however you do have control over how you manage your thoughts about it.  By focusing the mind on the present moment task you can avoid negative thoughts shifting into the future.

Here is a simple and easy method you can do often;

First, identifying your stressors is an important part of ridding the work place of stress. Each time that you feel yourself becoming stressed ask yourself if you have total control of the situation or person.  Most often we don’t.

Second, tell yourself that you can change how you think about it.  Easier said than done? True, but it is a process that takes practice.  To do this allow your body sit comfortably and relax. Closing your eyes breath in and out very deeply.  The key to relaxation is to refocus thinking.  So its best as you relax to focus on your breath going in and going out.  This can become a form of mediating. Notice any sensations that you experience as just an experience; not making it right or wrong.  Do this 5-7 times. Typically people try to clear the mind or focus on many different things.  This in itself is challenging.  That is why a simply focusing on your breathing can be more beneficial.  It is effective, powerful, and a proven method for de-stressing.

I know stress is a hot issue, and I would like to continue our conversation.  If you personally struggle with stress in your workplace, please leave a comment below.

 

Take an Inventory to Successfully Deal with Stress

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Everyone everywhere has fears and stressors that can influence their daily lives to a greater or lesser scale. Many people do not deal with stress that has entered their lives. Stress can pop up in your life in a multitude of ways. Stressors ignored can build beyond the point of manageability. Understanding where your stress is coming from will help you reduce the pressure.

Stress can come from your family, from your kids, from work responsibilities, or from added activities that you place on your own shoulders. Some stress is internal, and can be controlled by daily practices such as meditation, rest, journaling or active communication. Other stress comes from external sources and needs to be dealt with by figuring out active strategies to prevent these added sources of stress from overtaking your life.

Yes, as we see, stress is a part of everyone’s life and cannot be avoided entirely, but by making a few simple choices, you can easily reduce the level of stress in your life and deal with stress once and for all.

Start by doing an inventory of all the added stressors in your life. Try to pinpoint where your own personal stress is coming from. Once you have made your list, begin to target each stressor one by one, to actively find a way to remove it from your life or to find an way to deal with stress specifically.

Do you have to take too many stressful phone calls throughout the day? If so, designate a specific time of day where you will return all your calls, and allow yourself to remain focused at work.

Does your partner or spouse pick fights at home? Schedule some time to sit down and communicate your issues once a week, allowing the rest of the week to be stress free!

Make a list of things that bring joy into your life. Is it taking walks, relaxing with friends, catching up on reading? The more positive energy you bring into your life, the more your stress level will decrease.

Mindfulness: Two Powerful Techniques to Reduce Your Stress at Work

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Have you found yourself becoming more stressed out then usual? Stress, especially in the workplace, can occur for many reasons. Most people fly through life very quickly, not taking time to slow down and enjoy their lives, but simply push through one day to the next.

Moving through the workday at this speed does not allow you the time needed to process any of the daily ups and downs you might encounter during your workday. Dealing with stress at work is an important skill set to cultivate. The more you take the time to work through the minor stressors at work, the easier it will be for you to let each little work incident go, and the happier you will be overall with your job and work situation.

One important thing you can do when it comes to dealing with stress at work, is to give thanks as often as you can. This is a practice called Mindfulness Meditation.

Being aware, in your body, and living life moment to moment, gives you the ability to be thankful for what you have, and analyze the situation around you before responding. Mindfullness Meditation is a wonderful way to relax your mind and your body at the beginning and end of the day.

Another way you can deal with stress at work is to accept that there are certain things in your life that are not within your control. You can’t control assignments you are given, an individuals opinion of you, the hours you have to work every day- but you can make huge strides towards feeling stress free by accepting that there are some things that you personally cannot change.

Instead you can focus more specifically on things that are within your control. You can control how you react in a certain situation, how you communicate with your boss or co-workers, and how much time you give yourself daily to relax and reflect.

Thinking through the things that are within your power to control, gives you the ability to deal with stress at work in a proactive and productive way.