I have heard people say they “don’t do stress” but they admit to having challenges from time to time.  The truth is, whether or not we want to find a different word or language to express it, stress is a part of everyday life. Stress is simply a normal response to situations that are often beyond our control. It affects as much as 75% of the human population. The working population is said to be affected more than any other group.  At modest levels, stress can help to keep us alert, and we are more likely to avoid danger.

In today’s fast-paced global economy, stress has become so common that it has blended with our daily living. For many people, life is full of hassles, deadlines, frustrations, and demands.  In small doses, this may help to improve performance under pressure.  However, if you are constantly running in emergency mode, your mind and body end up paying a great price. In addition, productivity then becomes diminished.  Much of this burden can be prevented by recognizing the signs and symptoms, and taking effective steps to reduce the harmful effects.

Stress-related Illnesses

Headaches, insomnia, high blood pressure, upset stomach, chest pains, insomnia, panic attack, anxiety, and depression are some of the illnesses that can result from unmanaged stress. If you find yourself experiencing any of these illnesses, take action. You see, when these go unchecked, they can lead to diseases, which in turn impact our quality of life and productivity.

Final Thoughts

The point is, stress management in your career and personal life is critical.  Finding an appropriate response can make a huge difference in your  well-being and productivity.

1.  The first step is to accept the fact that everyone is prone to stress.

2.  Next is to be careful to set realistic expectations and be honest about your limitations.

3.  Then, find healthy ways to create a life balance.

The following infographics highlight a few facts, and “do’s and dont’s” with solutions to stress management.  I hope you find this helpful.

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The human mind in all its complexities is a very powerful tool, which can achieve great things or defeat us before we even dream of starting something new. How we think can often be translated to our attitude and relationships with others. Subsequently, exercising the mind to think more positively can have a great effect on your overall well-being, and will also help to reduce stress, anxiety and feelings of despair.

Start with some much needed introspection

Indulge yourself with a few moments of introspection. During this period jot down the first few thoughts that come to mind on a piece of paper. What is the result of this exercise? Do you find that negative thoughts outweigh positive thoughts?

If the result indicates an inclination to being negative there are a few things you can do to redirect your focus.

Alter your interpretation of negative thoughts

Negative thoughts come in many shapes and forms. They can be that nagging voice of insecurity that is deeply rooted in your own fears, or they can be a representation of realities that you find difficult to manage. Regardless of the way they are manifested, the outcome will typically be the same – anxiety, sadness, tension, inaction, avoidance and other disruptive feelings. A good way to combat these negative thoughts is to re-purpose them to your advantage.

For example:

If you have to meet a work deadline in only a matter of days you may be plagued by thoughts that declare: “You are going to miss the deadline and lose your job”. Instead you could alter this outlook by actively thinking “Meeting this deadline is going to be an uphill battle, but I am ready for this challenge; I will succeed!” Instead of assuming defeat before the race has even begun, you will aim for victory despite knowing the odds that are stacked against you.

Do not focus on idealism and perfection – accept you for you!

A great source of negative thoughts is the expectation that we should be living an idealistic life based on societal norms. It is made considerably worse when we compare ourselves to others needlessly and determine that we have fallen short. To counter this effect, you must accept that you are an individual on your own path, and that your life unfolds in its own unique way. Accept that you will make mistakes and that there is no need to dwell on anything that will drain you of your peace of mind.

Be your own change don’t play the victim card

If you find yourself in a situation that makes you uncomfortable, do not make yourself the victim. Instead, look at how this can lead to personal growth and make every attempt to learn from the situation. Where possible, make a change that will turn the tables in your favor. Do not grab hold of powerlessness; find your strength in all of life’s challenges.

Surround yourself with positive people – avoid negative people

You cannot expect to become a more positive person with negative people telling you otherwise. Our thoughts are just as much affected by external dialogue as they are by internal dialogue. If you find that you have been surrounding yourself with more than your fair share of negative people, it is time to make a change. Aim to interact with people who are like minded with similar goals, and will encourage you.

Make a list of all the positive things you have going for you

It is time to be immodest and toot your own horn. Make a list of all the things you love about yourself and your life in general. Don’t be coy. Be as emphatic as you wish and declare to yourself just how truly wonderful you are!

Accept that negative thoughts are normal and silence them with positive reinforcement

Negative thoughts will always find a way to resurface. It is a normal reaction to the unexpected or the undesirable. Accept them for what they are and make it your duty to silence them with positive reinforcement. If you hear yourself thinking “I am not good enough,” tell yourself “I am not just good enough I am superb!”

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We are all created with special abilities and gifts. Unfortunately, sometimes the fear of stepping out with confidence prevents us from realizing these gifts. We don’t have to let fear and anxiety cripple our chance to real success.  If you have dreams that you are afraid of pursuing, here are a few tips to help you step into your destiny:

1. When fear and anxiety set in, it is important to recognize and accept that you are feeling fearful. Many people see fear as a weakness and, therefore refuse to embrace it as a natural part of our human experience.  Without acceptance it is difficult to move forward towards a solution.
2. Evaluate your own circumstances to determine if your fear or apprehension is grounded in reality. You may need to engage the help of a good friend or cohort for this exercise. Embrace some good, positive, informed and realistic minds who have your best interest at heart to determine if you are equipped with the right “stuff” to move forward. I love this imagery below! Does a bird really need a parachute? The picture illustrates how fear cripples the bird’s natural ability to fly. What area of your life is fear crippling?  
3. If you really want to do something and you are faced with the reality of not having the abilities or resources yourself, networking is always a good option.  No need to fear.  You don’t have to do it alone. Find individuals with similar interests and goals to help propel your dreams forward. Many success stories are wrought out of a simple idea.
4. Set realistic and achievable goals. This helps to prevent much stress and anxiety along the way. One of the important things for me as a project manager is to be realistic in goals setting and to constantly evaluate those goals, as well as my stakeholder’s appetite for what is being delivered. I also try to implement this practice into my personal life, since identifying potential risks to achieving my goals help me plan strategies to move forward. One strategy that is always necessary is to be ready to abort the project or put it on hold, if necessary. This strategy is often overlooked by many because it is seen as failure. However, embracing the old adage, “there is more than one way to skin a cat” helps to put things into perspective. It simply means that you have tried one way that is not yielding the benefits you desire and it is time to look at other scenarios. Don’t be afraid of what people might say. Keep in mind that the path to success is different for everyone.
5. Make and execute a plan. Keep on-top of your targets with an eye on your goals. At the same time, be ready to exercise some flexibility. Plan to give yourself room to adjust, as people and circumstances tend to change over time. Here is where much stress can spiral into chaos. Don’t try to be a hero here; be realistic and remain positive. If you have not allotted yourself enough room for adjustments, expect challenges. Keep in mind that timing is everything in today’s ever-changing global economy.
6. As you begin to move through your plans, also set realistic expectations about the human factor. Remember that you are not perfect, and mistakes do happen.  This is an important factor in anything you do. Give yourself enough room for mistakes and have a plan for recovery; you, and others that might be helping you, are human and prone to imperfections.
7. Keep it simple, remember to be flexible, and be kind to yourself. Now release your fears, work the process and step into your destiny!

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