Ten Ways To Stifle Stress

By Sabrina Siracusa

For busy professionals, stress is an inevitable part of life. It’s what drives you to perform…but constant, worrisome stress can break even the strongest. (Just think about the classic rubber band example, where repeated stretching eventually makes it snap. Get the picture?)

Stress that continues without relief is a condition called “distress”—a negative stress reaction.

Countless research studies show that ongoing stress can lead to a long list of physical symptoms: tension headaches, digestive problems, elevated blood pressure, panic attacks, chest pain and sleep disorders, to name a few. Stress can also aggravate certain symptoms or diseases. It can also turn a person toward alcohol, tobacco, or drugs to relieve stress…all of which can provide a temporary relief but will keep the body in a stressed state and cause more problems.

If you already recognize some of stress’s symptoms happening to you, the good news is you can avoid that cycle by doing a few easy things on a daily basis. You may have read a few of these tactics in the past, but sometimes we all need a gentle reminder. Below are 10 things you can do to avoid burnout and lead yourself toward a happier and more productive life:

1) Recharge.

Busy professionals live in a highly competitive world. It’s all about chasing goals and fighting deadlines, but while your mind may be working overtime, your body will eventually burn out. Many people worry that if they slow down, they will lose everything they are working for, when in actuality the opposite is true. Carve out 10 minutes daily to do something that is not work related. It can be as simple as taking a quick walk around the block, making a cup of tea or just closing your office door and taking a few deep breaths.

2) Prioritize your family.

Family members should always be placed at the top of your list of priorities. While your busy schedule may not allow you to attend your child’s every play or sporting event, you can probably find a half hour for a quick dinner or spend a few minutes together before bedtime. It’s not about spending endless hours with family, but making the effort to be present, even if only for short periods. Jobs may come and go, but your family will always need you (and, vice versa).

3) Socialize.

Even if you don’t have the time to attend every get-together or have daily face-to-face interactions, you can pick up the phone and speak with a friend or family member for a few minutes. Avoid long conversations about work. Talk about other things going on in your life, current events, etc. The goal is to connect with another person and to get away from the usual business conversations you have with colleagues. Start a timer for 10-15 minutes if you are worried you may get stuck on the phone for too long.

4) Exercise.

Many busy executives avoid this because they don’t want to deal with going to a gym and the effort it takes to work out. Understandable. But with few exceptions, there is no reason you cannot exercise several times a week. There are many short exercises and stretches for relieving tension. Try walking or biking to work if you can, or just before bed, do a few repetitions of dumbbell or non-weighted exercises. Exercise is also the perfect opportunity to clear your mind and come up with new ideas. Many people find that if you break a good sweat in the morning before work, not only will you feel better about yourself, but you’ll also have better focus throughout the day.

5) Do something you like to do.

Seems simple…because it really is. Busy people will often say, “I can’t remember the last time I read a book for fun or listened to music.” But really, everyone has 10 minutes to read a small section of a novel or listen to a few songs they enjoy.

6) Plan a vacation.

Take actual small steps toward the vacations of your dreams. Look through brochures, narrow down a few choices and set a date. Having a fun goal can help motivate you through those long workdays. And of course, make sure you go on that vacation. A happy professional is almost always a more productive professional.

7) Don’t obsess over chores.

Staying organized is important, but obsessing over it can eat up valuable time. Set up a small window for chores and errands, but then move on to important tasks you need to concentrate on.

8) Disconnect from technology.

This is probably one of the toughest things for busy, goal-driven people to do, but even the most successful people avoid e-mail for a brief time. So shut off your smartphone, computer or tablet and take care of something else for a little while. This small, temporary change can relieve your eyes and help your brain recharge.

9) Find your passion.

Having an interest outside of your chosen profession will help you become a well-rounded individual and can enrich your spirit whether it’s gardening, live theatre, crafts, card games, sports, opera, cooking, or cultural activities. Many people like to choose activities that are very different than what they do for work every day. Planning these activities on weekends can be especially important for those who practically live in their office.

10) Plan.

Planning helps combat stress because it puts you in control of your goals and your days. It helps you and the people who work for you to have a clear direction so everyone is working together toward the same goal. Start planning before the week starts so you are ready to go on Monday morning.

At the end of the day, these tasks should not be seen as just “more things to do.” Instead, they help create balance and give you something to look forward to. That’s how the most successful people get to succeed…not only in their career, but also in life.