The topic of stress and burnout continue to interest everyone at work for good reason—-it’s stressful out here!
With respect to stress here’s the point we believe to be key: While we often can’t change the “situation” — the triggering event — we can change the way we react to it.
To help you make dealing with stress a priority in your life, we are going to focus on one aspect of stress reduction at a time. We will have a section on stress reduction in many future QwikTips. This will allow you to make change gradually — with the ultimate goal of living a more peaceful life — one that will optimize your success and improve your personal and professional well-being.
Stress reduction focus: The physical you!
Tip 1: Analyze what you eat.
Dump the carbs and increase the green tea. Attack the most obvious problems first.
- Drink too much?
- Eat at odd hours?
- Eat/drink to lower tension?
- Eating too much prepared take out food?
If you know your weakness attack it directly. If, for example, you don’t know what you’re eating, start a journal and write down what you eat and drink. Once you understand what you are taking in, you can manage it.
Here is a free resource to help you focus: Eat More, Weigh Less? (Centers for Disease Control and Prevention)
Tip 2: Analyze your activity level.
Need more exercise? Start where you are and make minor incremental adjustments. Try a 15 minute walk at lunch or in the morning before you leave for the day (yes, you can wake up 15 minutes early).
Already taking 5 exercise classes a week? Think about cutting back to spend more time with friends and family. You can also try exercising with a friend or family member. This provides two benefits — good health and more time with those you love. More activity means better health — it’s that simple. The issue of course is time. Pay yourself first! Exercising in a consistent way is the best way to pay yourself first.
Here is some data on physical health from the World Health Organization: Physical activity
Why is exercise and eating so important when it comes to stress? Here are some additional insights:
- WebMD: When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain and trigger a positive feeling in the body.
- Psychology Today: We seek chocolate, ice cream or napoleans, scientists have discovered, not just because they taste good. It’s actually the body’s attempt to put a brake on the runaway machinery of chronic stress. The catch is, consumption of calorie-rich foods may make us feel better and function better, but it’s bad for long-term health.
What’s the answer when it comes to the physical you? Take prudent incremental steps that help you achieve an effective long-term solution.
Bottom line: Be mindful of what you eat and keep moving!
Additional Insights . . .
Improving your physical endurance, controlling weight, eating and exercising “right” are vital. Proper rest is also key and likely the third leg of the wellness stool. Here are some additional resources.
Additional Reading
- Eat, Drink, and Be Healthy The Harvard Medical School Guide to Healthy Eating
- Smart Eating: Choosing Wisely, Living Lean by Covert Bailey and Ronda Gares
- Beyond Training: Mastering Endurance, Health & Live by Ben Greenfield
- Eating and Exercise: 5 tips to maximize your workouts by Mayo Clinic Staff
YouTube Videos
- No Time To Eat Right and Exercise: Watch This! A YouTube Video with Angela Bruer-Balouch, Nutritionist
- Taking Care of Yourself — Jeff Weiner, CEO of Linkedin