Are you taking conscious action on stress?
The workplace is a major cause of stress. Here in Australia around 1 in 2 Australian workers are stressed (Gallup 2023, Medibank Private 2019). In the US that number jumps to 83% of workers! And stress continues to rise each year. It’s clear that most businesses don't have the tools in place to help you and your teams manage stress.
It’s close to impossible to avoid stress triggers, However, you and your team can control how you respond to stress so it doesn’t negatively impact your health or the business’.
Would you say that you react to stress or respond to it?
For example: you have a high work load which is here to stay due to vacant roles and cost-cutting. Do you: react by:
Option 1: trying to ignore the workload? Or,
Option 2: trying to fight the fire by working extra hours?
Both of these reactions will increase stress and create other issues. For example:
Option 1: ignoring the problem could lead to poor performance & low productivity, which in turn may cause increased anxiety and create friction with your manager.
Option 2: trying to take on all the extra work will lead to fatigue and overwhelm, which increases the liklihood of making mistakes and poor health choices. Creating more stress and potentially causing burnout.
OR, do you consciously respond to the situation and limit the stress impact?
STOP. ASSESS. ACT.
Responding in this way, helps you feel in control, minimises anxiety, reduces the liklihood of an emotional response and delivers better results.
Response strategies might include:
Addressing the issue with your team / manager.
Asking for help and support.
Being honest about your capacity and what is achievable.
Taking time to prioritise or create alternative solutions.
Using conscious breathing techniques to refocus and reset.
Daily meditation or relaxation for better clarity, creativity, decision-making & problem-solving. You will also feel happier, more content and in control.
Using these tools, behaviours and habits to support you and your team through tough times creates a culture of resilience.
Practices to help you
Having an awareness or 'mindfulness' practice in your back pocket when you need to get stress under control is a game changer. Taking you, and your team, from stressed out to calm, confident and focused.
For example: Box Breathing is a popular technique you can do anywhere: at your desk, on the bus or train, in a café or even in a meeting:
Sit up tall on a chair with your back supported and your feet on the floor.
Close your eyes, if possible, or look at one point.
Breathe in through the nose to a count of four.
Hold your breath without strain for a count of four.
Slowly breath out through the nose to a count of four.
Hold your breath without strain for a count of four.
Then repeat, starting with the inhale.
Do this for a few minutes or until you feel calm again.
Notes:
If a count of four is too long, reduce it to three. Or, increase it to 5 plus if your breath is long.
If this breathing technique doesn’t feel good. Stop. Try it without the breath hold. Never strain your breath, you should always feel relaxed.
Backed by science
Did you know that the effectiveness of Box Breathing and other practices like meditation are fully backed-up by neuroscience research? Here’s some examples of how they impact the brain:
The amygdala, which processes emotions and emotional reactions, is regulated so you experience less fear, anger and anxiety and feel calm and happy.
The frontal cortex, centre for executive function, is stimulated and improves problem-solving; decision making; planning, focus & attention; memory and; self-awareness.
The good brain waves: alpha, delta and theta are stimulated. The anxious beta brainwaves are regulated. You experience a quieter mind, deep relaxation, more happiness, improved EQ, more connection, better sleep and health to name but a few!
The great thing about these practices is that they work together to lower stress whilst improving focus, clarity and productivity.
Real life results
My client shared the impact of building breathwork and meditation into her life:
“Before I began working with Rhian, I struggled with managing stress, feeling constantly overwhelmed, and maintaining focus in my daily life. Thanks to her guidance I have now developed a daily practice that has improved my ability to handle pressure and stay grounded.”
Final note
If you or your team are struggling with stress and focus let’s talk and get you one step closer to growing resilience and results. Drop me a line or schedule a call. Let’s talk about your challenges, some quick wins and how I can support you and your business.