Stress is like a double-edged sword. There's the good kind that keeps you motivated—like when you're close to landing a job offer or graduation is around the corner—and the kind that's too overwhelming (and actually harmful) to work with.
No one likes dealing with bad stress. But it's an inevitable part of life. As we go through changes—an unexpected layoff, a new move or more responsibilities—we are likely to experience it on a recurring basis. While we may not have a say in the timing of these events, we can control the way they affect us. And we can do this sustainably by building a strong system for managing stress.
While everyone handles it differently, there are some common patterns to the various methods of coping. Cheryl Sutherland, founder of empowerment company PleaseNotes, and she nails them down to these five tips.
Change your perspective
A lot of our stressors are temporary, but we often overestimate how long they'll last. When something causes you stress, ask yourself, "Will it matter in a few months or years from now?" For example, if your boss micromanages your work and this gives you anxiety, before you react, think about whether or not this is a job you'll have for a long time. If the answer's yes, have an honest conversation with her and figure out ways to compromise. If the answer's no, focus on what you can do to land your dream job sooner instead. Remember, the more importance we give something, the bigger the impact it has on us.
Break it down
Suppose you get assigned a huge project at work and you have no idea where to start. You also have a short deadline and it's keeping you up at night. Totally understandable! In this case, work backwards and figure out the small steps involved in the execution of the project. If you have to plan your organization's annual gala, maybe you can start with researching local venues and reaching out via email. Start with the small tasks and gradually move to the more challenging steps. Doing this makes you feel more in control and gives you the courage to keep going. This strategy will also help you in the future, as you'll be better trained to assess the scope and needs of a project.
Practice appreciation
Obsessing over what's not working only adds to your stress and makes you fidgety and unproductive. Draw energy from the things that are working instead. If a project is taking you longer to finish and you're tempted to beat yourself up about it, redirect your thinking to feel gratitude for the work you're doing (assuming it's what you love to do) and the way it's helping you live the life you want. Things rarely go as planned; embrace the detours and think of the big picture. If you're building a business and you're going through the ups and downs of entrepreneurship, think about the way you're carving your own path and making money on your own terms. This will not only empower you to keep going, but also help you channel the stress into the completion of the project.
Take a break
When you hit a wall or are struggling through a difficult phase, it’s okay to take a step back and disconnect for a bit. Whether it means working out every morning, going on a midday walk, doing yoga on weekends or signing up for a crafting class, give yourself the gift of a well-deserved break. Taking time to recharge will be beneficial in the short-term as well as the long run.
Breathe
Practicing breathing in the midst of a stressful situation shifts your brain from the "fight or flight" mode and lessens the impact of the associated anxiety. It may not be intuitive to do so—especially when faced with a life threatening event but getting in the habit will make you less impulsive and more pragmatic over time, and help you better handle pressure.
Source: Forbes magazine, by Shelcy Joseph