At the turn of the century -- before the fax, modem, computer
and cellular phone era -- the average American workweek
was 60 hours long. By 1970, it was down to 37 hours. In
the 1990s, the average worker puts in 46 hours a week at
the office and six more at home for a total of 52 hours,
according to a recent survey. In addition, 40 percent of
those surveyed said they'd work up to 10 more hours for
extra pay, adding up to 62 hours -- two hours longer than
in the horse-and-buggy days.
Thus most people feel they experience less leisure time
and more daily stress as they juggle a career, family, friends,
perpetual to-do lists, goals, and their community. In spite
of life's demands, there are some simple and effective steps
which can reduce daily pressures. Here are 21 ways you can
lower your stress each day:
1. Begin the day with Power Questions.
Rather than jumping out of bed and rushing to start your
day, take a few minutes--from five to 15--to ask yourself
these questions:
- What am I happy about in my life now?
- What am I excited about in my life now?
- What am I proud about in my life now?
- What am I enjoying most in my life right now?
- What am I committed to in my life right now?
- Answer these questions, to yourself, out loud, or write
them down to start your day in the right frame of mind,
and to remind you of how today is perfect.
2. Go somewhere else for lunch. Get out
of the office and enjoy your noon meal at a park. Use this
time to be with nature. Try this once or twice a week, especially
now that the weather is getting warmer. Eat slowly, enjoy
your meal, and relish the fresh air to rejuvenate you.
3. Remember, you WILL make mistakes.
They're called lessons. And you learn from lessons, yes?
Many people are forever beating themselves up because they
had forgot a meeting, forgot their lunch, only worked out
for 20 minutes, had a piece of coffee cake, or didn't complete
their to-do list.
The important thing to remember is: we all make mistakes,
and will make mistakes. It's our job to focus on SOLVING
or LEARNING from the problem or mistake, not wallow in it.
4. Carry the serenity prayer with you.
(Got this idea from a client.) This 25-word prayer, written
years ago by Professor Rein hold Nebular at Union Theological
Seminary in New York, has helped many people regain balance
in their lives: "God, grant me the serenity to accept
the things I cannot change, courage to change the things
I can, and wisdom to knowthe difference." Carry those
words with you and memorize them.
5. Give yourself a much deserved pat
on the back. Each day, take a moment to pat yourself on
the back for all the things you did. This will shift your
perspective, helping you appreciate the great balancing
act you pull off daily--working, parenting, volunteering,
maintaining a social life, caring for elders, etc.
6. Create an image of peace in your mind.
Several times during your workday, pause briefly to create
a peaceful image in your mind. For example, picture yourself
flying (NOT in a plane, but YOU flying over mountains, meadows,
forests, oceans, gently gliding across the sky, admiring
the view below. The more you practice this technique, the
easier you will relieve daily stresses.
7. Read. Reading is a great way to escape,
educate yourself, and expand your horizons for personal
and professional growth. If your life is hectic, this is
a great way to relieve stress. You're now doing something
for YOU. Read at lunch time, in the evening (instead of
watching TV), in bed before you go to sleep. Consider using
audio books that you can listen to on your way to and from
work.
8. Smile. Greet everyone with a smile.
This will make others feel good about being with you. In
turn, smiling will give you a deep sense of ease, calm and
peace.
9. Check how you breathe. Are you breathing
deeply? When we are relaxed, our breathing is slow and even.
However, when we are anxious or upset our breathing becomes
shallow. When you notice yourself becoming stressed, say
to yourself, "Stop." As you breathe in, repeat
the word "peace," or say something that brings
peace to you. As you breathe out, smile. Meanwhile, let
your shoulders drop and your hands relax. Repeat this sequence
several times.
10. EXERCISE!!! Experts note that exercise
is effective in burning the excess adrenaline that fuels
feelings of anxiety and stress. Exercise also releases endorsing,
the body's natural chemicals which block anxiety and pain.
So take a brisk walk during your lunch hour or get your
butt to the gym for a stress- busting weightlifting workout.
Head to the gym after work to "work off" the stress
of your day.
11. Think positively. During a day when
you face a crisis, think "challenge." Remember,
it's all in your PERCEPTION of the situation that determines
how stressful it is. Approaching any stressful event in
this manner will positively boost your energy. So the next
time you face a conflict, think in positive terms. When
you face an obstacle, think "opportunity."
12. Put yourself in the other person's
shoes. Try to see a conflict or difference of opinion from
another person's point of view. The other person is right,
too. When you see the situation from the other side's view,
you gain a different perspective, and quite possibly a solution.
Most of the time you'll find your anger disappearing. |
13. Beware of what you drink. The coffee
or soda you drink throughout the day can be a mental health
nightmare. Too much caffeine can cause shaky hands, restlessness
and irritability, all of which increase stressful feelings.
14. Do the very best you can, right now.
This is another way of learning to be less-than-perfect.
Trying to be perfect leads to destructive behavior and procrastination.
In other words, commit to completing your task or project
by giving your all. That's EXCELLENCE - the commitment to
completion. Just do it.
15. Just say, "No." You don't
have to accept every project, invitation to become involved
or every opportunity to attend a meeting. You're not a prisoner
to your phone or your friends. Acknowledge what you want
and don't want to do. Say, "No, thank you," to
requests you don't want to accept. Period.
16. Interrupt your disruptive habits
with "peace" habits. As soon as you begin to feel
angry, hostile, cynical, skeptical, irritable or impatient,
repeat a word that can offset the negative energy. Some
examples include "peace," "love," "hope,"
"faith," "joy," "patience,"
etc.
17. Reminisce happy memories. Tap into
the power of your memories. In a time of stress, look back
and remember a pleasant experience or satisfying moment
that brought you great joy. Your wedding, the birth of your
child, a time where you were publicly recognized for an
achievement. Relive them for the purposes of helping you
feel better.
18. Listen to the music. The right music
can take you from a highly intense state to a relaxed state
in a short time. The right music is generally instrumental
rather than vocal and tends to be performed by instruments
such as flute, harp, piano and string ensembles. Many people
find the sounds of nature combined with musical harmonies
to be very relaxing.
19. Simplify your life, dramatically.
Permanently cut out 3 projects, tasks, responsibilities,
shoulds, coulds, wants, goals, habits, or routines that
are not necessary. Delegate or systematize 12 tasks, activities
and habits that you don't think much about, but that waste
your life away. Go deep with this. Even go as far as tossing
out your personal to-do list!
20. Don't bring work problems home. Leave
your cares behind at the office. You and your family will
feel better, and you will return to work refreshed, energetic
and more creative. Saki F. Santorelli, Ed.D., assistant
professor of medicine at the University of Massachusetts
Medical Center, offers these tips: "At the end of the
workday, sit quietly and consciously make the transition
from work to home. Take a moment to simply be, enjoying
the moment. You may feel as if you're heading into your
next full-time job--home. When you pull into the driveway
or park on the street, take a minute to orient yourself
to entering your home and being with family members. Try
changing out of your work clothes when you get home. This
simple act might help you make a smoother transition into
your next 'role.'"
21. End your day with Power Questions.
Same concept as #1, however, use these questions:
- What have I given today?
- What did I learn today?
- How has today added to the quality of my life or how
can I use today as an investment in my future?
- What can I do right now to turn myself/this situation
around?
You may also add the Power Questions from #1. Suggestion:
start journaling. You can effectively "close"
the day on a high note and be refreshed for tomorrow.
Finally, keep in mind these tips and techniques are simply
general guidelines. Allow your own sense of possibility
and curiosity to evolve as you explore and discover your
own techniques to reduce stress during the workday.
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