Busy? Challenges happening?
As business owners, we’re constantly changing, pivoting, and evolving; part of that is problem-solving. At times everything seems to hit the fan.
You’re not alone. It happens to all of us. Continue on for the 9 proven ways to reduce business stress you’ll enjoy.
Part of overcoming the inevitable challenges and problems is not letting them consume you.
There are ways to move through problems and manage stress, so you come out feeling better and more creative.
9 Ways To Reduce Business Stress And Feel Better
1. Take A 5 Minute Break
Take some deep breaths and listen to something calming. Above is a 5-minute breathing audio with music that you can come back to anytime. The nervous system can be trained to relax. This is a 5 minute break just for you.
2. Listen To Music
Listening to calming music has many potential benefits, including:
• Reduced Stress and Anxiety: Calming music can help to lower stress and anxiety levels by slowing down the heart rate and reducing the production of stress hormones like cortisol.
• Improved Mood: Listening to soothing music can also improve mood by promoting the release of dopamine and serotonin, which are neurotransmitters associated with pleasure and happiness.
• Better sleep: Calming music can help to relax the mind and body, making it easier to fall asleep and stay asleep throughout the night.
• Increased Focus and Concentration: Soft, instrumental music can help to improve focus and concentration, making it easier to complete tasks and stay productive.
• Lowered Blood Pressure: Calming music has been shown to lower blood pressure, reducing the risk of heart disease and stroke.
• Pain Relief: Listening to calming music can also help to reduce pain and discomfort by promoting relaxation and reducing muscle tension.
Calming music can have various physical and mental health benefits, making it an excellent relaxation and stress management tool.
There are many options available. Amazon prime membership includes an entire array of free music. This is a good one CALM WITHIN.
3. After You Take Time For Calm & Recharge, Take Action
After you take time for rest and recharge, take action on the issue that’s creating angst. Taking action gets us out of our heads and gets us moving. Taking action, even small steps can help to break the cycle of stress and improve our sense of control over situations.
When we take action, we create a sense of purpose and direction, which helps to reduce feelings of anxiety and uncertainty. By addressing the problem, we are also able to reduce the impact of the stressor on our mental and physical health.
Furthermore, taking action can help promote a sense of accomplishment and self-efficacy, boosting our confidence and resilience in the face of stress. This can help to build a positive cycle of behavior and mental well-being. Barbara Corcoran explains how certain actions helped her when business threw her curves.
4. GET in nature
Get in nature, and if you can’t, studies show looking at photos of nature scenes also has a calming effect on the body.
Nature has a calming effect on the body for a number of reasons:
• Reduced Stress Hormones: Spending time in nature has been shown to reduce levels of the stress hormone cortisol. This can help to reduce feelings of anxiety and promote relaxation.
• Increased Relaxation Response: Nature has been found to activate the parasympathetic nervous system, which is responsible for the body’s relaxation response. This can help lower blood pressure, reduce muscle tension, and slow heart rate.
• Improved Mood: Exposure to nature has been shown to improve mood and decrease symptoms of depression. This may be partly due to the release of endorphins, which are feel-good chemicals released by the brain in response to pleasurable experiences.
• Enhanced Cognitive Function: Spending time in nature has also been linked to improved cognitive function, including better attention and memory. This may be due to nature’s restorative effect on the brain, which can help improve concentration and focus.
• Reduced Rumination: Rumination is a common symptom of anxiety and depression, characterized by repetitive negative thoughts. Spending time in nature can help to break the cycle of rumination by providing a calming and peaceful environment that can help to shift the focus away from negative thoughts.
Overall, the calming effect of nature on the body is likely due to a combination of factors, including reduced stress hormones, increased relaxation response, improved mood, enhanced cognitive function, and reduced rumination. These benefits make nature a powerful tool for reducing stress and promoting mental and physical well-being.
5. Move Your Body
Get up and move your arms. Walk around. Shake your arms out.
Moving your body and exercising is a great way to reduce business-related stress for a number of reasons:
• Improved Physical Health: Regular exercise can help to improve physical health, which can reduce the risk of illness and other health problems that can contribute to stress.
• Increased Energy and Productivity: Exercise has been shown to increase energy levels and improve cognitive function, which can help to boost productivity and reduce feelings of overwhelm.
• Reduced Muscle Tension: Sitting at a desk for long periods of time can cause muscle tension and discomfort, which can contribute to feelings of stress. Exercise can help to reduce muscle tension and promote relaxation.
• Stress Relief: Exercise can provide a healthy outlet for stress and tension, releasing pent-up emotions and providing a sense of relief.
• Increased Sense Of Control: Exercise can provide a sense of control and mastery over one’s body and physical environment. This can help to reduce feelings of helplessness and promote a sense of confidence and resilience in the face of business-related stressors.
• Improved Sleep: Regular exercise has been linked to improved sleep quality, which is important for overall health and well-being. Better sleep can help to reduce stress and improve mood, making it easier to handle the demands of a busy work schedule.
Incorporating regular physical activity into one’s work routine can be a powerful strategy for stress management and improving overall well-being.
6. Drink Tonics
Drinking tonics, such as teas or adaptogenic blends, can help to reduce stress for a number of reasons:
• Adaptogenic Properties: Some herbs and adaptogenic blends, such as ashwagandha or holy basil, have adaptogenic properties, meaning they can help the body adapt to stress and reduce the impact of stress on the body.
• Reduced Cortisol Levels: Some herbal teas and tonics have been shown to reduce levels of the stress hormone cortisol, which can help to reduce feelings of anxiety and promote relaxation.
• Increased Relaxation Response: Many herbal teas and tonics have a calming effect on the body, activating the parasympathetic nervous system and promoting relaxation. This can help lower blood pressure, reduce muscle tension, and slow heart rate.
• Improved Sleep: Some herbal teas and tonics, such as chamomile tea, have a sedative effect that can help to improve sleep quality. Better sleep can help to reduce stress and improve mood.
• Hydration: Drinking plenty of fluids, including tonics, can help to keep the body hydrated, which is important for maintaining overall health and well-being. Dehydration can cause fatigue, headaches, and other symptoms that can contribute to stress.
Incorporating herbal teas and other tonics into your daily routine can be a simple and enjoyable way to manage business stress and improve overall health.
7. Give Some Love
Hug your kids, pet, spouse, or loved one. Do something kind for another.
This can be an effective way to reduce stress for a number of reasons:
• Increased Social Support: Giving love involves connecting with others, which can provide a sense of social support and belonging. Social support has been found to be an important factor in reducing the impact of stress on the body.
• Improved Mood: Giving love can increase feelings of happiness, positivity, and fulfillment. This can help to improve mood and reduce symptoms of depression and anxiety.
• Increased Oxytocin: It’s been shown to increase the production of oxytocin, which is a hormone that is associated with feelings of love, bonding, and trust. Oxytocin has also been found to reduce levels of cortisol, the stress hormone.
• Reduced Rumination: It can help break the rumination cycle, a common symptom of anxiety and depression characterized by repetitive negative thoughts. Focusing on positive emotions and actions can help to shift the focus away from negative thoughts and promote a sense of calm and contentment.
• An Increased Sense Of Purpose: It can provide a sense of purpose and meaning, which can help to reduce feelings of stress and promote a sense of fulfillment and accomplishment.
Engaging in acts of kindness and generosity can be a simple and powerful way to promote mental and emotional well-being for oneself and others.
8. Be Fully Present
Being fully present means giving complete attention to the present moment without distractions from the past or future. When you are fully present, you are more aware of your surroundings and thoughts and can fully engage with the task or activity. This practice can help reduce stress because it allows you to focus on what is happening right now rather than worrying about the future or dwelling on the past.
Here are five things you can do to be fully present:
• Practice Mindfulness Meditation: Mindfulness meditation is a technique that helps you focus on the present moment. By taking deep breaths and paying attention to your senses, you can become more aware of your thoughts and emotions.
• Turn Off Distractions: In order to be fully present, it’s important to eliminate distractions like your phone, social media, or TV. Set aside some time when you can be completely focused on the task at hand.
• Practice Active Listening: When you’re engaged in conversation, make an effort to really listen to the other person. Focus on what they’re saying rather than thinking about what you’re going to say next.
• Take Breaks: Taking breaks throughout the day is important to recharge your mind and body. Go for a walk, read a book, or simply sit quietly and take a few deep breaths.
• Engage Your Senses: Pay attention to your senses, whether it’s the taste of your food, the feel of the sun on your skin, or the sound of birds chirping. You can bring yourself fully into the present moment by engaging your senses.
9. Watch Something Positive
Watching something positive can reduce stress by shifting your focus away from negative thoughts and emotions and promoting feelings of relaxation and happiness. Positive content can also help to release feel-good hormones like dopamine and oxytocin, which can counteract the effects of stress hormones like cortisol.
Here are five positive things to watch to reduce stress:
• Nature Documentaries: Watching documentaries about nature’s beauty can be calming and inspiring. Seeing the majesty of mountains, the vastness of oceans or the intricate details of a flower can help you feel connected to something greater than yourself.
• Comedy Shows or Stand-Up Comedy Specials: Laughter is a powerful stress reliever, and watching comedy can help you let go of tension and feel more lighthearted. Find a show or comedian you enjoy and laugh out loud.
• Guided Meditations or Relaxation Videos: Countless online videos are designed to help you relax and unwind. Look for guided meditations, breathing exercises, or gentle yoga routines to help you calm your mind and soothe your body.
• Adorable Animal Videos: It’s hard to stay stressed when watching a video of a kitten or a puppy engaging in cute antics. Research has shown that watching videos of animals can boost your mood and reduce stress. So, indulge in adorable animal videos when you need a quick pick-me-up.
• Inspirational Speeches or TED Talks: Listening to motivational speakers or experts in their field can be educational and uplifting. Choose a talk on a topic that interests you, and let yourself be inspired and energized.
Reducing business stress is critical to maintaining good mental and physical health and improving productivity and overall job satisfaction. By implementing some or all of these nine strategies, you can better manage stress levels and maintain a healthier work-life balance. Remember to prioritize self-care, delegate tasks, communicate effectively, and set realistic goals for yourself and your team. Taking proactive steps to reduce stress can improve your overall well-being and set you up for long-term success in your business and career.
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