Workplace Stress – They Need it Now & How You Can Handle It
Post written by Stacia D. Kelly, PhD. Follow her on twitter.
I hold a Master’s Degree in Professional Writing & Editing and a PhD in Holistic Health. I get strange looks whenever people see my resume or ask about my job history.
How do you go from 10+ years in proposal writing & management to holistic health and stress management?
Actually, I think the path was a natural one. Proposals are high stress. Sales teams don’t get you things on time. You’re handed a section at 3pm, and they need it back before 8am. Addendums are issued and end up changing entire volumes. Documents corrupt because of over large graphic files. Anything that can go wrong, usually will. Either MS Word fails you at the last minute. Or, someone finds a major change right before the project is scheduled to go to print. Tempers can run hot because people are tired.
We all get stressed. Trust me, even if you love your job, there are times it will stress you out. Stress can be good, productive, push you harder, make you stronger and help you accomplish new tasks. Stress can be bad though too. That kind of stress raises your blood pressure, causes you to start thinking erratically. You make mistakes, get angry and snap at people.
So, how do you make sure you you respond the right way?
Set yourself up for success. Realize going into it that there is going to be stress. Some of my favorite tips on handling stress (during proposal crunch time or otherwise) include:
- Workout – hit the gym before or after work, go for a walk – get moving in some way or form. The endorphins will help you focus when you need to and get rid of the fight response you’re feeling from the stress. Allow the fight response to build up in your system will contribute to headaches, high blood pressure and illnesses. Do yourself a favor and get moving on a daily basis. You can sneak in a 20 minute walk.
- Eat Healthy – the downside to stress, you start craving all the bad things like salt and sugar. Keep all temptations away from your desk. Make it hard to get to them. Keep a fresh pitcher of water nearby with a fun glass to remind yourself to keep filling it up. Don’t buy junk food. If you must have some, go out to get it, just don’t bring it home. Set yourself up for success, bring your lunch and snacks. It’ll keep your energy levels up.
- Change Your Energy Drinks/Caffeine Sources – I was an energy drink junkie. My husband downed coffee. While he still gets away with a cup here or there, we’ve managed to switch out to healthier alternatives like Green Tea or our USANA Rev3 energy drink, limiting ourselves to one a day.
- Breathe – It’s amazing how much you can impact your stress level by simply taking a few deep breaths. Check out my post on Reverse Pattern Breathing for a good technique.
- Meditate – like Russell Simmons, Sting and more, I am a big proponent of Meditation. Honestly, I think it should be taught in preschool and carried with us through the years. (It’s non-denominational and only asks you to quiet your mind down.) We can all use quieter minds, can’t we?
- Buy a Bob & Boxing Gloves – You laugh, but Bob is great to beat up when you really want to hit something (or someone). He’s safe. You can’t hurt him, and even better he can’t hit you back
Fifteen minutes and your anger’s drained away. - Write it Down – journal, blog, get creative…do something completely opposite than what you do for ‘work’ – or do something similar that you’ve always been drawn to do. I write. I write fiction, non-fiction. I ghost write blogs and articles. I paint. I sculpt. I get creative in other ways. And usually, when I’m done with a project, a wonderful feeling of renewed energy is flowing through my body.
Those are my top seven, what are a few of yours?
Instant Stress Release using Reverse Pattern Breathing
by stacia on April 9, 2010
in meditation, silence, stress
Post written by Stacia D. Kelly. Follow me on twitter.
I teach this technique in ALL my classes and have included it in Muse – Breathe. Focus. Achieve. My eBook for helping writers overcome their writer’s block.
Breathing is both a voluntary and involuntary action. This post is going to teach you to focus your attention on your breath. Breathing in this manner requires focus to do it correctly. When you find your attention wandering, simply bring it back to the pattern.
This is not the style of breathing taught in Voice Coaching, nor will you find it in Yoga, Qi Gong or any other of the soft styles of movement.
Each of those techniques has a specific outcome, to increase your lung capacity and to allow you to feel the breath and energy move along your body. Reverse Pattern breathing is only about focus.
Sit up straight for the moment, so you can really feel your body following the movements. The mantra, or phrasing you want to hold in your mind, is “In and up, out and down.” You’ll hear me use it frequently in the MP3s I have posted for stress management and creativity.
- You’re going to breathe in, pulling your navel into your spine. And up, allowing your lungs to expand and fill with air.
- Breathing out, reverse it. Allow your lungs to collapse and your belly to round.
- Slow and steady. Repeat it at least three times to start and work yourself up to using it as part of your relaxation sessions. That’s all there is to it! Yoga and Qi Gong will teach you alternate patterns to focus your attention as well. I find this one works for me no matter where I am. If I focus my attention on breathing in this manner, I can control my blood pressure at the doctor’s office or even calm myself before stepping in front of a large group of people to give a lecture.
PS – You can teach Reverse Pattern Breathing to anyone! It will help a toddler calm down during a temper tantrum, help you control your temper and response in an argument, and even keep you calm at the dentist. For those who would like more relaxation for children, please check my website for the “softly to sleep” MP3. It helps the small ones relax down to sleep with less of a fight.
Clean Your Makeup Brushes ~ The Healthy Way!
Friday Facts! Clean Your Makeup Brushes ~ The Healthy Way!
Sense Revitalizing Shampoo
Ladies…Your makeup tools can create the perfect breeding ground for bacteria (and leftover dirt, oils and dust) – something you probably want far from your face!
Bacteria may lead to acne and skin infection. To clean your brushes, we suggest you rinse them with water first and then apply a drop of SENSE REVITALIZING SHAMPOO, creating a lather. Next, wash them well and use a towel to ring out the water. Let the brushes air dry.
According to leading makeup artists, tools used with liquid products – like eye shadow and foundation – should be washed daily. Brushes that are used with powder products can be cleaned weekly.
For an in-depth monthly brush cleansing, mix the SENSE REVITALIZING SHAMPOO with a few drops of ORGANIC TEA TREE OIL, for bacteria-fighting properties. Lather for 30 seconds. Avoid sharing your makeup brushes because this can lead to spreading of skin infection.
Healthy, clean makeup brushes are an integral part of healthy skin!
