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Scientifically-proven ways to reduce stress as a business owner

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

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  1. Scientifically-proven ways to reduce stress as a business owner Alex Dolin, BCACLC, CT, MDiv Image from www.yoursoulsguide.com

  2. 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

  3. As the owner… • Create a happier work environment and in-turn create more productivity, morale and better attendance. Image from blog.healthtap.com

  4. As the boss… Less stress equates to…. • More morale • Less healthcare costs • More productivity and higher attendance • Happier work environment

  5. Not all stress is bad stress…

  6. 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!

  7. Get Sleep

  8. Proper Sleep leads to • Better Brain health and functioning, memory • More focus and production • Better reaction time, judgment • Increased learning

  9. 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/

  10. Exercise Daily • TOO many to mention • First prescription for stress/depression +others • Science: • Endorphins • -Cardiovascular health • Improved immune Image from http://notesonarunninglife.blogspot.com/

  11. Benefits of Exercise are endless…

  12. Benefits include… • Less stress • Better memory • Better physical well-being • Less depression • Less cancer, sickness and disease

  13. Try Better Posture Image from www.totalfitnessexperience.com

  14. 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.

  15. Get a coach or counselor This can help you change thinking: more productivity and positivity Image from http://www.thesuburbanjungle.com/

  16. Focus on Breathing Take in a Few Deep Breaths

  17. No I mean really, try this!: Breathe with your belly

  18. Learn Time Management tricks Image from stevesevy.com

  19. Use tools Image from zboostyourbusiness .com Image from oggsync.com Set priorities, keep onecalendar and keep it close.

  20. 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

  21. 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

  22. 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

  23. 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!

  24. Mindfulness • Learn to meditate • Learn to breathe deeply • Reflect on the things you are grateful for. • Count your blessings.

  25. 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/

  26. 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

  27. 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/

  28. Smile More Retrieved from http://www.sunwarrior.com/news/15-health-benefits-of-smiling/

  29. 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

  30. 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

  31. 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.

  32. Reduce Clutter https://wellbeingwire.meyouhealth.com

  33. Learn to listen better Psychologytoday.com soulsistasheart.blogspot.com

  34. Learn or try something new everyday

  35. Dance

  36. Muscle relaxation visuals.autism.net

  37. Alternative order www.deltaholistics.com

  38. Count blessings and joys indulgy.com

  39. 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

  40. 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/

  41. 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).

  42. Healthy eating Include: • High-fiber carbohydrate food • Fruits • Vegetables Avoid: • High fat-food • High sugar foods • Caffeine

  43. More ideas http://beautyhealthtips.in/

  44. 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.

  45. Free resources:AlexanderDolin.com Alex Dolin, BCACLC, CT, MDiv Image from www.yoursoulsguide.com

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