All Articles Tagged "stress"
Those of us with anxiety often play out a compilation of narratives in which the worst that can happen ultimately does. These thoughts are sometimes triggered by presentations, projects, and challenges at work. Whereas these thoughts may be difficult to work through, it is not impossible. Here are a few tips and tricks that have helped me to overcome anxiety in the workplace.
Own It! I’m nervous. I’m worried. I’m scared. Acknowledge the feelings you have, and do not run from them. By accepting that you are in a vulnerable state and deciding to work through it, you stop yourself from freaking out ABOUT freaking out. Now all you have to do is figure out how to work through these feelings.
Take a Few Deep Breaths. How annoying is it when you are upset or talking faster than you can think and someone says, “Calm down. Take a breath?” Pretty annoying. However when it comes to one of my work panic attacks, taking deep breaths helps me to regain control over my mind and body. Now I can think clearly, and see that I am more than likely making my situation bigger than it is. The only breathing technique that has worked for me is inhaling slowly through my nose, and then exhaling slowly through my mouth. However, there are numerous breathing techniques that may be a better fit for you. Try researching a few, and practicing them at a time when you don’t feel anxiety so you are equipped with techniques when you really need them.
Get Physical. If you have a few minutes before that meeting or even better a meal time before the big presentation you are dreading, get up and stretch or walk. Just get moving! It’s hard to focus on what “could” happen, when you are present in the moment. Physical activity forces your mind to pay attention to something else. And a little exercise never hurts.
Go Outside. If you can get some physical activity in outside, even better! Nature always calms me down and helps me to wheel in all of those mind-racing thoughts in. Even if you only have five minutes, I highly recommend getting some fresh air. Connecting with nature helps me to acknowledge my life’s purpose and not to sweat the small stuff.
Negate Negative Thoughts With Positive Thoughts. Through years of practice, I am finally getting good at pointing out self-depreciating thoughts and negating them with positive and true affirmations. As soon as “You can’t do that” pops in my head, I negate it with “Why not me? I am more than capable.” Or, more often than not, I’ll turn to a Bible verse: “I can do all things through Christ who strengthens me.”
Now these are just some of the ways that I make it through my trying times at work. I know how it feels to constantly feel like it’s the end of the world when partaking on a new career journey, leading a project, giving a presentation and other various experiences that come along with pursuing successful careers. Although these tips work for me (most of the time), they may not work for you, but the only way you can be defeated is if you quit. Research tips for overcoming anxiety, read inspirational books, and if it feels like more than you can handle, don’t go it alone. Seek attention from a mental health professional. Whatever steps you take, do not give up on yourself. There is purpose for your life, and you can have your career and life dreams, as long as you don’t let fear stop you.
Someone told me that one day that I would start having to take better care of my body because once I hit 30, my carelessness would start to show. I should have listened. For the first 29 years of my life, I’ve eaten what I’ve wanted, considered exercise optional and subscribed to the P. Diddy philosophy that I’ll sleep when I die after I work hard and party even harder. But with turning 30, I’ve noticed my body listening less and less when it comes to me telling it what I want it do. Here are nine ways I noticed my body is slowly turning against me:
Can lunch change your mood? It sure can, according to a new study shows that how you spend your midday break matters less than whether or not you have the choice to lunch on your own terms, reports The Huffington Post.
In other words, the best lunch break is one in which you decide how to spend it. Don’t let your job dictate that you lunch at your desk when you really want to take a break outdoors, for example. “Need for autonomy is a fundamental psychological need, and past research shows that a feeling of autonomy is energizing on its own,” study co-author Dr. Ivona Hideg, assistant professor of organizational behavior at Wilfrid Laurier University’s School of Business in Canada, explained The Huffington Post. “More specifically to lunch breaks, having autonomy over our lunch break activities gives us an opportunity to utilize our time in a way that suits us the best.”
The study surveyed 103 administrative workers at a large university, asking them how they spent their lunch breaks over a 10-day period, The Atlantic reported. Then, the researchers asked each person’s co-workers how tired that person seemed to be by the end of each work day.
“We found that a critical element was having the freedom to choose whether to [work through lunch] or not,” study co-author Dr. John Trugakos, associate professor in the department of management at the University of Toronto, wrote. “The autonomy aspect helps to offset what we had traditionally thought was not a good way to spend break time.”
There were some common links between lunchtime activities and levels of fatigue. If you participate in relaxing activities during lunch that you personally choose, it may lead to the least amount of reported fatigue at the end of the day. Doing work during lunch may result in appearing more tired. This is reduced when the choice to work was your own personal decision. Surprisingly, socializing during lunch may actually lead to higher levels of fatigue if you’re with people you can’t necessarily be yourself with, such as certain co-workers or your boss.
This study will be published in the October issue of the Academy of Management Journal.
Those 24-hour days beg for a few more, in order to cater to our back-breaking list of duties, obligations and responsibilities. The lives that we lead are busy and complex. Most of us are so caught up in the fray that we don’t take the time to eat properly, keep our homes tidy, exercise our exhausted bodies, or tend to our mental health. The simple fact is that the complete 24 hours of living, nonstop media consumption, and constant interactions with others –particularly negative interactions, can be dangerous to us. The mind, unique in its ability to cope, adapt, thrive and surprise, still needs positive conditioning even in spite of its miraculous nature. The ingestion of stress, hard living, mistreatment and sleep deprivation can cause the mind to shatter or break – evident when people have breakdowns that others slowly saw coming.
Some advice: choose sanity above all else. Switch off the television, computer, or cell phone; dump your hostile significant other; distance yourself from your gossipy co-worker; cut your work hours when they’re well above the required amount; move to a home that has less maintenance; hire a babysitter for some alone time; read a book; take a vacation; listen to a new artist; become an artist; eat new food; feed your soul; write a poem; write a song; go to the beach–basically, make some time for yourself. This concept isn’t about irresponsibility but about examining the things that we decide are most important in our lives, the things that we’ve decided to deposit most of our energy in –which are usually things that are a bit disabling. Tending to these seemingly important matters will means nothing if it becomes detrimental to your health.
The effect of stress on our sanity and even our physical health is unbelievable –heart attacks, strokes, etc. Anxiety, lack of sleep, and anything in the surrounding category affects our immune system, leaving us exposed and vulnerable to diseases and viruses. Stress also makes vices such as alcoholism, drug abuse, and other risky behaviors more attractive, seen as a relief to the pressures in our lives. Placing sanity above all other obligations is a lifestyle choice, one that can mean the difference between life and death for some. Introducing mind and heart healthy habits are beneficial (i.e., taking a few extra moments out of our day to take a break when feeling overwhelmed). Decide that it’s important for your health to put some of the “big” things that trouble you on the backburner, even if it means that you’re spending a little less time being social or taking care of business. Obligations will always be there, why not take the time to take care of yourself so that every waking moment isn’t filled with anxiety?
You’ve probably noticed that Ciara has become more open with fans regarding her personal life than she has been in the past. According to CiCi, this is no coincidence. The “Body Party” singer recently shared with Paper Magazine that trying to maintain such a private life and holding back on so much nearly drove her off of the deep end. Check out some highlights from her interview to see what she has to say about her relationship critics and why she no longer worries about what other people think.
On her relationship with Future:
“He’s very understanding. And he’s my best friend. It’s important to have a feeling that you can talk about anything and know a person’s going to be there and support you. When we’re together, it’s not about who we are. I feel very normal, very safe and loved.”
On relationship critics:
“Being able to speak about it is a whole different thing for me. I’m not thinking or caring too much about what anybody has to say anymore. Once you start over-thinking and worrying, you start getting close to insanity. I want my sanity and a life and happiness.”
On her latest musical project:
“The album is light and upbeat. There’s a lot of love in it — a lot of heart and passion. It reflects the spirit and energy that I’m feeling right now. What people are hearing is my true self-expression and the energy I’m living.”
On showing more of herself to fans:
“I thought it was better to be private. You need to live more. If you worry so much about things, your head is going to explode. Just live. Something has to give. I was holding back so much that I wasn’t letting myself explore and live.”
On where her career is headed:
“I’m making choices I feel good about. It definitely feels good to get love from my fans. I work so hard. I’m hoping to share with other young girls, and even men, to never give up. And I feel like my journey’s just beginning. On this journey, there’s much I haven’t done. I still feel like a little kid. I still have my youthful energy and spirit. I’m super excited by my future.”
Turn the page for more photos from her fab photo shoot.
In a relationship, anything that brings you two closer suddenly adds pressure that could drive you apart: it happens when you move in together, when you get engaged and when you get married. But when you have your first baby, the brings-you-closer effects can be far outweighed by the drives you apart. So you need to be twice as prepared to battle the distancing effects.
American Idol winner Candice Glover is looking extra slim these days!
The vocal powerhouse tells People she’s dropped 30 lbs. “Over the course of the show, from January to May, I probably dropped 20 lbs. And I’ve lost about 10 more since the finale,” Glover opened up while rehearsing for her national American Idol tour. “It is always good to be healthy, so I am happy about it.”
Glover says she shed the pounds because of her busy schedule, not by hitting the gym. “I’ve always—well maybe I haven’t always—been comfortable with who I am. This weight is just dropping off because of my crazy schedule. I just walk a lot in the airports, and we are rehearsing the choreography. I call [rehearsal room] the gym, to be honest.”
You can read the rest over on Essence.com, including which other “American Idol” is at the starting line to a healthier lifestyle!
Do you think that Candice would have started being pressured by her record label to lose weight if it hadn’t started happening on its own?
More than ever, women are confident in their ability to compete against men in the workplace. Women between the ages of 21 and 34, also known as Generation Y, are experiencing more gender equality than older women. However, in trying to reach the perceived caliber of their male counterparts, women have become more stressed, according to a study led by FleishmanHillard and Hearst Magazines.
With a growing “anything boys can do, I can do better” attitude, 70 percent of Gen Y women described themselves as “smart” compared to 54 percent of Gen Y men. However, there is a drawback to the higher self-imposed expectations — the survey found that Gen Y women, compared to Gen X (ages 35 to 49) and baby boomers (50 to 60 years old), are pulling their hair out to reach a certain standard.
“They are describing themselves as smart and knowledgeable, but are also stressed and exhausted,” Stephen Kraus says, senior vice president of Audience Measurement Group. “Around the world young women have promise, potential and pressure, growing up with a cultural narrative that girls can do anything boys can do.”
Over the last five years, women have been ascending in workplace, but there is still a question as to why women are not paid equally as men for the same position. “Though women are more educated but paid less than their spouses, there are signs that a new global generation of Gen Y women are working hard to rectify that inequality,” said Lisa Dimino, senior vice president of FleishmanHillard.
In the study, about half believe that men disapprove of women advancing and possibly “catching up” with them. The female respondents perceived themselves as stronger than men in emotional strength, such as “having difficult conversations” and “rebounding from setbacks,” but they give credit to men in being more successful in negotiating.
The study also shows that women become less focused on personal finances and shift their attention to “longer-term concerns for self, family and business.” American women admitted their number one concern was the future of their children, which was once third on the list of priorities.
This study, titled “Woman, Power, & Money,” polled 1,008 American women between the ages of 25 and 69 with a yearly household income of $25,000 or higher.
Following a suicide attempt earlier this month, Paris Jackson was admitted to a hospital where she has remained since the incident. According to her uncle Jackie Jackson, Paris’s condition has improved and she could be heading home any day now.
“She’s doing wonderful right now,” Jackie told E! Online Saturday. “She’s getting better. She should be out soon.”
According to reports, Paris was rushed to the hospital on June 5 following a possible overdose. A source claims there were multiple cuts on the star’s wrists as well.
Sources say the troubled teen may be spending the summer with her biological mother, Debbie Rowe, with whom she recently forged a relationship.
You can read the rest over on Essence.com. Hopefully, Paris is getting all the support she needs from doctors and family.
I feel like my husband is not sexually attracted to me and I know it’s not because he’s cheating. I am a newlywed but it feel like we have been married for years, even though it’s only been seven months.
We have both been stressed about financial issues. It really bothers him that he can’t give me the world and that we didn’t get a honeymoon, but I have told him I’m okay as long as we work through this together.
As the financial issues bother him more and more, the sex fades. He can go weeks and sometimes months without touching me. I’m constantly asking for sex. I feel as if I’m putting too much pressure on him, so I have stopped asking, but I’m not happy.
I love my husband and I know he is stressed about not being able to provide for the family but how do I get him interested? I’m tired of feeling unwanted.
See what Abiola Abrams has to say about this situation on Essence.com.