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Scientifically-proven ways to reduce stress as a business owner . Alex Dolin, BCACLC, CT, MDiv. Image from www.yoursoulsguide.com. Why?. Stress can be demanding and damaging! It can lead to burnout and take a toll on all aspects of our self: mind, body and soul.
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Scientifically-proven ways to reduce stress as a business owner Alex Dolin, BCACLC, CT, MDiv Image from www.yoursoulsguide.com
Why? Stress can be demanding and damaging! It can lead to burnout and take a toll on all aspects of our self: mind, body and soul. Image from strongwomenblog.com
As the owner… • Create a happier work environment and in-turn create more productivity, morale and better attendance. Image from blog.healthtap.com
As the boss… Less stress equates to…. • More morale • Less healthcare costs • More productivity and higher attendance • Happier work environment
Balance • When managed properly, stress is very helpful and leads to our peak level of production. • Obviously, too much can cause overload. • Also too little stress can be just as bad. • These next tips are to help you manage stress!
Proper Sleep leads to • Better Brain health and functioning, memory • More focus and production • Better reaction time, judgment • Increased learning
Sleep More • Science: • Serotonin (brain fuel) • Apply: • Get 7-8 hrs per night • Allow naps at work • Avoid caffeine past 3pm Image from http://neurosciencestuff.tumblr.com/
Exercise Daily • TOO many to mention • First prescription for stress/depression +others • Science: • Endorphins • -Cardiovascular health • Improved immune Image from http://notesonarunninglife.blogspot.com/
Benefits include… • Less stress • Better memory • Better physical well-being • Less depression • Less cancer, sickness and disease
Try Better Posture Image from www.totalfitnessexperience.com
For better posture try to…. • Sit up straight • Getting a massage • Seeing a chiropractor • yoga • Standing up more often at work • Move around away from the desk at least once per hour.
Get a coach or counselor This can help you change thinking: more productivity and positivity Image from http://www.thesuburbanjungle.com/
Focus on Breathing Take in a Few Deep Breaths
No I mean really, try this!: Breathe with your belly
Learn Time Management tricks Image from stevesevy.com
Use tools Image from zboostyourbusiness .com Image from oggsync.com Set priorities, keep onecalendar and keep it close.
Enjoy a social life • Date your spouse • Use vacation time • Be around Positive supports • Have friends outside of work • Find a mentor/accountable partner Image from http://www.jokideo.com/ Quote by Dolly Patron
Focus by taking short breaks • Take short breaks through-out the day Retrieved fromhttp://www.newwow.net/infographic-taking-breaks-work-good-employee-and-employer
Learn and Live By the Serenity Prayer • Don’t sweat small stuff • Accept things you cannot control or Let them go • Pray more for wisdom and strength
Mindfulness • Learn to be more aware of your self. Focus on: • Your breathing • Your thoughts • The Environment around you • Your emotions Tune out the negatives!
Mindfulness • Learn to meditate • Learn to breathe deeply • Reflect on the things you are grateful for. • Count your blessings.
Join a religion • Religious people: • Have a thicker section of brain tissue in cortexwhich helps prevents depression • take fewer sick days • are less anxious • have a greater sense of purpose and mission Image from http://www.crystalgraphics.com/
Get a hobby OUTSIDE of work • Volunteer • Have fun • Listen to music • Journal/draw • Go for a hike/walk • Get a pet • Be grateful • Enjoy life
STOP multi-tasking • Science: • Brain is switching quickly between tasks • Cognitively draining quality and energy • FOCUS on one thing at a time! Image from http://www.businessinsider.com/
Smile More Retrieved from http://www.sunwarrior.com/news/15-health-benefits-of-smiling/
15 reasons to Smile More • 1 – Lower Heart Rate • 2 – Reduce Stress • 3 – Better Mood • 4 – Increase Productivity • 5 – Encourage Trust • 6 – Produce Empathy • 7 – Avoid Regret • 8 – Kill Pain • 9 – Increase Attention • 10 – Contagious • 11 – Build Attraction • 12 – Earn Success • 13 – Look Younger • 14 – Longevity • 15 – Boost Immune System
Laugh More • Laughter relaxes the whole body. • Laughter boosts the immune system. • Laughter triggers the release of endorphins. • Laughter protects the heart. Retrieved from http://www.helpguide.org/life/humor_laughter_health.htm
Celebrate Small Successes to Stay Focused and Motivated • Acknowledge the small physical and mental shifts we experience regardless of how far we may be from our eventual health objectives. • Progress takes on a life of it’s own – like motivation gone viral within our brain.
Reduce Clutter https://wellbeingwire.meyouhealth.com
Learn to listen better Psychologytoday.com soulsistasheart.blogspot.com
Muscle relaxation visuals.autism.net
Alternative order www.deltaholistics.com
Count blessings and joys indulgy.com
Drink plenty of water • The health authorities commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallondaily. This is called the 8×8 rule. melindabesinaiz.blogspot.com
Benefits of Tea • Tea can boost exercise endurance. Drinking tea could help reduce the risk of heart attack. • The antioxidants in tea might help protect against many cancers, • Tea helps fight free radicals. • Tea is hydrating to the body (even despite the caffeine!). http://infuzetea.com/
There is more! • Drinking tea is linked with a lower risk of Parkinson’s disease. Tea might provide protection from ultraviolet rays. • Tea could keep waist circumference in check. • Regular tea drinking might also counteract some of the negative effects of smoking. • Tea could be beneficial to people with Type 2 diabetes. • Tea can help the body recover from radiation. • Green tea has been found to improve bone mineral density and strength. • Tea might be an effective agent in the prevention and treatment of neurological diseases, especially degenerative diseases (think Alzheimer’s).
Healthy eating Include: • High-fiber carbohydrate food • Fruits • Vegetables Avoid: • High fat-food • High sugar foods • Caffeine
More ideas http://beautyhealthtips.in/
Thanks for tuning in • I hope you have found this interesting and useful. • Please contact me with any comments or questions. I want to help.
Free resources:AlexanderDolin.com Alex Dolin, BCACLC, CT, MDiv Image from www.yoursoulsguide.com