Proper Management of Job Stress Helps Make Your Day More Productive and Enjoyable


Job Stress Management

The right amount of stress is optimal.  If we don’t have some stress then we get bored. The key is to be stimulated, but not overloaded. We want to consider things that affect our stress like factors outside our control, needing more training, setting realistic expectations, or not getting recognition.

Step 1:

Identify and list your work stressors, how you feel about them and how you respond to them

Example)
I never have enough time to get everything done my boss expects of me daily.
It makes me feel like I’m not as productive as everyone else.
I work through lunch and then I start eating junk food at 3:00pm

Step 2:

Go into Brainstorming mode of how you could use your time more efficiently, minimize your time and exposure to stressful people or situations. Speak to your boss or coworkers about the challenges you are facing if your plate is too full, how you can priorities what truly needs to get done first, and are there ways to get help. Let them know if they give you 12 hours of work in an 8 hour day, we are setting ourselves up for failure on a long term basis; this isn’t a realistic pace that we can maintain. So something has to change. Game plan to change expectations, reprioritize what gets worked on, and set windows aside to work on special projects.

Put down your game plan to reorganize each stressor into more manageable daily activities so you are setting yourself up with realistic expectations and meeting them. If you have unhealthy people in your environment, minimize your time and exposure to them. Find personal interest to focus in on when you take a break. Re-evaluate your game plan and where you are with reducing your stressors. Keep coming up and testing new ideas of how to handle challenges. Learn to praise yourself for your accomplishments, as opposed to looking for them from outside sources. “Great Job, I finished that project on time. “

Always know we have choices. If you don’t like what is going on around you, choose to look at the situation differently or change it. How else can you look at your situation? What are my options?

For Example) I had a client who was a stay at home mom, played tennis and golf during the day and loved and prioritized spending time with her kids. She hated her husband and resent being with him. She would binge from 6pm when he got home until 10pm when he would go to sleep. She didn’t want to leave him, because she was concerned about how it would affect her kids.

We brainstormed, and what she decided is that she looked at her job as starting at 6pm and ending at 10pm. She looked at those 4 hours as her work time, that she was paid well and had a good daytime quality of life. She realized if she left him, she would have to work 8 hours a day and not earn nearly what she would want to to live on. So when she saw her husband each night, she would tell herself, I’m getting paid to be here.  Just like any other job, you have to put up with situations or people you may prefer not to, but because I’m getting paid to do it. I can overcome it. I’m getting paid to do it, and tomorrow I’ll be golfing and spending time with my kids. This is well worth it! When she changed her attitude, guess how her husband’s behavior responded?

How can you look at your situation differently?

How can you share your concerns with others and work together to come up with win-win solutions to workplace challenges?

Utilizing these tools will help you to see your situation differently, mitigate the stress, and have a happier more productive day.
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Supplement Tools for PMS and Menopause.


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Tools for Dealing with PMS and Menopause II.


From a lifestyle standpoint: Take care of yourself by taking time for yourself and reducing your expectations of what you need to accomplish at home or work. Enjoy some relaxation. Mild to moderate exercise will help reduce the challenges of strong hormones, increase endorphins, curb your hunger and calm you down. Avoid stress during this time frame. Put off making big decisions until you are up to it and cut down on responsibilities. Set yourself up for success!

Supplement Tools:

Researchers at the U.S.D.A. Forks Human Nutrition Research Center in Grand Forks, North Dakota report showed that low blood iron levels were most common among women dealing with depression, mood swings, and breast discomfort. Mood swings and poor concentration were associated with low intakes of vitamins A, B2, B6, folate, calcium, copper, and zinc. They even noticed fluctuations in lycopene and lutein levels during the menstrual cycle.


Managing Your Time|| Evaluate Available Time


Step Four: Evaluate Available Time for your Action Steps

Take a look at all the activities you have to do during the day, what activities you could minimize or give up to find your available time daily or weekly.  Set windows of time aside to work on your project. Set times, locations, etc. For each action step you have on your list, put how much time you think each activity will take. People tend to underestimate how long many things take to do. So set up a realistic schedule for yourself so you don’t feel overwhelmed or stressed. You can re-evaluate how you are spending your time weekly to see how things can be adjusted.

Example)

Phone Calls to Vendors to Buy Notepads                  45 minutes

Organize Files for Clients                                               2 hours

Visit with local shops                                                      2 Days

Email materials to the printer                                        20 minutes

Once you have a list of your activities and how long they will take, put down what day they will get done. If other activities take longer than expected or other life priorities got in the way, reorganize for the next day what needs to get done. Set realistic goals and time frames to get things done. Have a focused list each day of how you will spend your time. Re-evaluate your list at the end of each day and game plan for the following day.


Create Effective Goals


Step Two: Creating Effective Goals

Your Values are your ideals. Your Goals are specific in time and action. Ask yourself the following questions about each of your goals.

Is this goal something I am willing to commit a lot of time and energy to achieving? Just because you would like to travel, doesn’t mean you would be willing to dedicate money and time to accomplishing it.

Is this goal consistent with your highest values? If you want to finish your college education, but spending time with your sick grandmother is your priority right now, you may give yourself more time to accomplish it.

Is this goal achievable? Have you set a specific time to reach your goal? Do you have access to the resources to make it happen?  Have you defined the details so you know when you have reached your goal?

Is this goal written from a positive perspective? I won’t overeat versus I will eat 5 to 6 small meals a day.

Are your goals in balance? Are all of your goals related to work and not including fun or family time? Creating balance in your life is the key to long term happiness and minimizes stress.

Break your goals in to Short Term (one week to one year), Medium Term (one to five years), and Long Term over 5 years.

Let Go of Worrying…


Let Go of Worrying….

Write down all of the issues you worry about, big, small, all of it

For each issue, write down if it is something you have control over or something you don’t have control over. If you don’t have control over it, let it go and park your brain somewhere else, because worrying won’t change it. Say STOP, Find a new thought to park your brain every time that unhealthy worrying comes up. Picture yourself on vacation walking on the beach and enjoying the day.

Write down, what are the possible outcomes of each situation. How realistic is it that it may happen?

If that outcome did happen how would you handle it, what would happen next, then what would you do, and then what would happen?  What you are doing is playing out each scenario of what you fear might happen, and what you would do each step along the way if it did.

You’ll recognize many things we stress over- don’t typically happen and if they do happen, you will go into action steps, and through a series of steps you will get over your challenge.


Break Free of the Diet-Binge Cycle…