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Whether you’re a chilled-out yoga teacher running your own studio or an employment lawyer who spends every waking moment at work, some amount of stress is an inevitable part of your job as a business owner. Regardless of how high or low your stress levels may be, if you don’t manage them properly, you’re at risk of decreased productivity, burnout, and a host of other health issues. With so much on the line, we’ve taken a deep dive into the latest research to bring you seven scientifically-backed techniques to manage business pressure effectively.
1. Mindfulness Meditation
Mindfulness meditation is deceptively simple, requiring only that you focus on your breath and bring your attention to the present moment. By directing your attention to the simple flow of breath in your body, you can free your mind from distractions and rushing thoughts. This technique has been shown to reduce stress and anxiety in the moment. However, if you keep it up, its benefits are far-reaching. By practicing mindfulness consistently, you learn to respond to stressful situations calmly, rather than reacting impulsively – a powerful skill to have amid the chaos of modern life.
2. Progressive Muscle Relaxation
Progressive muscle relaxation involves tensing and then releasing different muscle groups in your body. This technique can help you become more aware of physical sensations and achieve a state of deep relaxation. It has been found to be effective in reducing anxiety and depression, especially in adults over 60 years of age.
3. Deep Breathing
Deep breathing is a simple yet powerful relaxation technique that involves taking slow, deep, and even breaths. This can help slow your heart rate, lower blood pressure, and promote feelings of calm and relaxation. There are plenty of different patterns and exercises you can follow, and only some of them will feel good for you. So do your research, check out a few YouTube videos and other free resources, and only stick with the exercises that feel good for you.
4. Biofeedback
Biofeedback involves using electronic sensors to monitor different physiological functions like heart rate, muscle tension, and skin temperature. By becoming more aware of these bodily processes, you can learn to control them and manage your stress response more effectively.
5. Guided Imagery
Guided imagery involves visualizing peaceful places and calming images to replace negative or stressful thoughts. In doing so, you can drain away stress, promote relaxation, improve your mood, and reduce symptoms of anxiety. You can either use your imagination to place yourself in a more calming mental setting or follow guided imagery videos online.
6. Physical Activity
We know you’ve heard it all before, but if you’re not getting regular physical activity, you need to hear it again. Exercise is known to boost mood, improve sleep, reduce anxiety, and deliver all sorts of other benefits. Whether it’s a brisk walk, a yoga class, or a gym workout, find an activity you enjoy, then stick with it.
7. Balanced Lifestyle
Maintaining a balanced lifestyle is crucial for managing stress. This includes getting enough sleep, eating a healthy diet, staying hydrated, and taking time for leisure activities. It’s also important to maintain a healthy work-life balance and avoid overcommitting yourself.
Final thoughts
Managing business pressure is not about eliminating stress, but about learning to respond to it in healthier ways. By incorporating these techniques into your daily routine, you can improve your ability to handle stress while enhancing your overall well-being.
Above all else, be strong enough to seek help if you’re feeling overwhelmed. A mental health professional can give you guidance, strategies, and resources to cope with stress if you’re just not coping on your own.