Respect your struggle Handling work stress like a boss

Respect your struggle Handling work stress like a bossRespect your struggle Handling work stress like a bossIt is the role of every entrepreneur and businesswoman to produce, to create and to generate effectively so that we can binnensee the results that we desire. This comes with a huge sense of responsibility and decision making, and at times it can be overwhelming, leading one to feel burnt out.This is a world of constant doing and little resting, which can result in high levels of stress, fatigue and even psychic tension. The other side to this industry is the exposure to failure and rejection and when elend handled well, it can wear down our self-esteem and tug at our insecurities.Here, some tips for handling work-related stress and anxiety, and learning how to take better care of your number one asset You.Check in with yourself on a regular basis. When I rise in the morning the first thing I do is pray + meditate. This helps me to find my center and to be aware of any unwanted feelings or emotions that I may be carrying over from the previous day into the new.I want to start my day with fresh energy, unbothered by the things from my past. As the day progresses, I sometimes stop all that I am doing and I either go for a walk or Ill sit in my backyard to soak in my surroundings and to find my calm.Ive made it a habit to make sure that I am finding the time to eat healthy- to balance not only my body but also my mind. I will stop my work to make a meal or have a snack 3-6x a day so that I am not feeling depleted or simply starving myself because of the mentality that I am too busy.Quick - do this if youre overwhelmed. Focus on your breathes- as you inhale, receive a spirit of gentleness and take in the positivity that is orbiting around you. As you exhale, release yourself from the tension that you may be feeling and rid yourself of your fears, doubts or worries. This is a simple 1-minute mediation that can bring calm to your spirit and can even be done on the go, in the office, or at home.Talk to someone about something unrelated to whatever is bringing you stress. This is not avoidance it is learning how to recognize all that is taking place in the world around you. You become aware of the good that is in your atmosphere, youll cultivate a sense of peace, and you will be able to bring that calming energy back into whatever you were doing with a different perspective.Drink some orange juice. It sounds silly, but heres why eating healthy is the best way to rejuvenate your mind when exposed to stress and anxiety. Stress is known for depleting the body of vitamin C meanwhile, vitamin C is known for reducing the production of stress hormones and for the growth and repair of tissues. Having two 8-ounce glasses of orange juice can help with replenishing your loss of vitamin C and can help you with staying rejuvenated.Accept that nothing will ever be perfect. The problem with wanting to be perfect is that perfectionism is not real, therefor e you will be spending the rest of your life striving to be something that does not exist- it is simply vapor, a mere chasing after the wind. I encourage woman not to focus on being perfect, focus on being better. Within the journey you will fail, you will fall and you will make mistakes because that is what human beings do.Playing it safe is not rewarding, nor is it gratifying and I believe living life is a risk worth taking. Learn how to practice compassion towards yourself, applaud yourself for trying and show yourself some grace. Instead of highlighting every flaw, embrace your individuality because that is what gives you power. Instead of belittling yourself for making mistakes, be open to the lessons that you can learn through failure.The love that you cultivate towards yourself will be your calm through the storm and will be the healer of your wounds. The only way to be the best version of yourself is to improve upon the ways that you can be a better person, not a perfect per son.Dont be scared to seek professional help. There are many online sources that can help with connecting you to a therapist in your area. A very popular and trusted source is Psychology Today here you can find a therapist that specializes in your particular needs and all credentials must be verified which helps with making them a trusted source.Your search doesnt solely have to be online though, ask around and seek referrals from people that you know that have a good relationship with their therapist or might know of someone who can connect you to a therapist. As you search, dont be afraid to shop around- the average therapist always starts off with an intake session to assess your needs, be mindful of the energy that you feel and if there is a potential to build rapport. If you dont like the vibes- simply move on.Also, dont be afraid to ask questions- generally people want to know what is the treatment modality? Is it CBT, dialectic, psychoanalytic or something else? How long is a session and how frequently are you expected to show? What are some tools that you have used on your past clients that have been rendered effective? Do your research on who and what you are looking for to make the process easier and less overwhelming.A certain amount of job stress is to be expected, but recognize when it is getting to be too much. It is very common for stressed people to make unhealthy choices, such as little-to-no sleep, eating poorly or eating less, and smoking or drinking more caffeine or alcohol. These lifestyle changes can be an indicator that konjunkturtief and anxiety are on the rise, but other symptoms may include fatigue and lack of energy, irritability and restlessness, difficulty concentrating, digestive problems, persistent feelings of sadness, guilt, fear and panic, and most importantly suicidal thoughts or attempts at suicide.Depression and anxiety are known to overlap with one another, but it is important to seek a professional opinion, for there are different treatment options for both disorders although the symptoms may correlate.Dont think that youre alone. Some of the most common misconceptions regarding depression and anxiety is the idea that only particular people can be prone to depression and some folks carry a sense of invisibility towards it. As an African-American woman who is familiar with this struggle, I was exposed to the misconstruction of depression and anxiety through cultural stigma and the conjecture that black people dont struggle with depression, we are too strong for that, and it has been watered down by stereotypes and classified as a white people problem.Globally, 350 million people suffer from depression and within the U.S, anxiety disorders affect 40 million adults over the age of 18. There is a cultural perspective that depression and anxiety are forms of weaknesses, which adds to why many people shy away from owning their struggles- depression has nothing to do with how strong you are, it is a multif aceted issue that is prevalent worldwide and affects people daily.We need to break away from the stigma correlated to mental health because the truth is- we are all susceptible to it. This is an illness that does not discriminate, nor is it selective based on race, social status, gender or age. and pretending that it cant happen to you is not a valid preventive measure. My hope is that as a culture, we will learn to practice more compassion towards the topic so that it can help people break away from shame and find the courage to seek help.Take it from someone whos been there. During my childhood years I was bullied and the continuous taunting and teasing fragmented my self-esteem. I disliked myself and I didnt understand why I was the target for so much mockery. As I developed through life, I became severely depressed and at 16 I became suicidal. After that, I spent years in therapy and found numerous ways to seek healing- through writing, music, creative arts, and uplifting self t alk. As I began to trust my healing process I always knew I wanted to help others who struggled with my story, and I went to college to become a clinical social worker.I always thought I was alone in my suffering and it wasnt until I sought help for myself and began to help others, that I noticed human beings are not as different from one another as we think we are. So I created Respect Your Struggle because I want people to know that there is a place where they can fit in, where they can practice vulnerability without fear, shame or regret, and to understand that their lives are worthy of its best chance.Respecting your struggle means that you are allowed to be human. There is room for failure. You dont have to be afraid of being different. You dont always have to be strong. And you are accepted even when you make mistakes.You are not alone in your suffering and despite the struggles that you face,your life is deserving of its best chance.The message we want to spread is that it is okay to be everything that makes you human. Your struggles dont define you they are only here to equip you for the journey.Minaa B, who is also known as Jessmina Archbold, is an LMSW, social entrepreneur and the founder of Respect Your Struggle, a movement dedicated to providing hope for people struggling with depression, mental health, and life-related issues.This article first appeared on Create + Cultivate.

mental illness

mental illnessExecutives on how they overcame depression/mental illnessDuring the first week of October, the nation is encouraged to recognize the impact of mental illness on every aspect of life- from our relationships to our performance in the workplace. Though historically, this type of illness isnt widely discussed and ratzu sich, is considered ratzu sich taboo, pop culture, activists and leaders are breaking through the barriers and giving a voice to this all-too-common struggle. Considering more than 16 million adults are clinically diagnosed with depression at any given time, this number is said to be gravely underestimated since many arent comfortable baring their soul or battle.To lead not only a healthy, but a happy routine, accepting your feelings is step one. But getting there? Not so easy. Many people who have mental conditions suffer from low self-esteem and a negative self-worth, making it that much more difficult to move forward. Luckily, brave executives who have not only suffered themselves but have overcame their conditions share their stories and wisdomI changed jobsFounder and owner of The Teen Life Coach, Cyndy Etler, was diagnosed with depression, anxiety, and C-PTSD (complex post-traumatic stress disorder) after a severely abusive childhood. She wanted to help kids who had the same detrimental experience and became a high school teacher in an effort to be at the front gate, able to identify any signals. However, when she relocated to a non-union state, she found the authoritative dynamic in schools to be a trigger for your C-PTSD.I was fine in my classroom with my students my teaching was stellar, as were my performance reviews. Yet I struggled with irrational fear when I was in the school setting outside of my own classroom. Despite my bosses appointing me to committees and telling me, literally, that she loved my work, I had a constant feeling of dread a conviction that I was being discussed behind closed doors. To rid of these symptom s, Etler tried everything antidepressant and anti-anxiety medications, EMDR (a form of therapy), as well as early morning yoga or meditation. Ultimately though, she decided to leave the environment that was causing her angst and start her own company.After a stretch where I forgot to refill my prescription, resulting in my not taking my anti-anxiety medication for a few weeks, I told my therapist, I feel okay. Can I just stay off the meds? She said, Yup, as long as you keep doing yoga every day, she explained. For me, the removal of the major contributing factor and the consistent practice of yoga has been enough to create mental and emotional homeostasis.Quitting your job might not be the solution, but stepping back and identify what is contributing to your negative feelings is, according to Etler. What is a trigger to some past issue? Is it something you need in your life but arent getting? she suggests. Once youve determined the source of the pain, brainstorm simple, doable stra tegies you can undertake today to shift the dynamic. Ideally, those strategies will build to a larger, longer-term goal that will alleviate the issue on a grand scale.I found something that healed meFounder of the Blazn app, Tramese Byrd developed a brain raumforderung while on active duty. It grew and was left undetected for months, even though he could feel his body and mind declining, without knowing why. This stretch of time caused PTSD, depression, and anxiety, ultimately resulting in the complete shut down of his body.I gelbkreuzgas 20 pounds, developed a stutter and could not look at people in the eye. I was having mood swings because my hormones were out of balanced. I began to run away from people, and time in and out of conversations, he explained. It became impossible to function in normal everyday life so I hid from everyone and everything.He became mentally unfit to stay at the United States Air Force Academy, and as he put it, felt useless and unable to do the things t hat used to come naturally. Once the tumor was discovered, he could move on with his life.After my diagnosis, I was able to work out what had happened to me. I began to meditate daily. I had to forgive myself for all the people that got hurt during this time. I also named my pain, I call her tumor me. Tumor me hurt a lot of people during that year, and I began to seek out each and every person that may have interacted with her. I began to share my story because it seemed to be helping others, he shared.To begin to move forward with his life, he decided to make a tumor bucket list and set to see the world. After visiting 14 states and four countries, he realized cannabis was having a positive impact on his cognitive abilities and attitude. Legal to treat depression in many states, this form of therapy might seem unconventional, but it can be effective.Each step of the way, I learned more about the healing effects of cannabis. I could feel my quality of life returning, and I began to engage more with the world. Cannabis afforded me the opportunity to truly reflect on myself, and heal my body and mind, he explained.If this drug isnt the answer for you, Byrd says to seek help ASAP and figure out what will work. For a long time, I felt like I was going insane. I was getting sicker but I was so ashamed and embarrassed of what was happening that I remained silent, he continued. Always surround yourself with positive people, those that truly know you, and watch over each other.I stopped giving my power awayChief Executive Catalyst at Forever Fierce, Catherine Grace OConnell, almost lost her life to Lyme disease, following a decade of searching for answers. As she went through several tests with many doctors, she not only felt depression but also despair. Because she was isolated much of the time bedridden with seizures, she missed the connection she used to have with others.I had led a very active and independent life which was suddenly gone with the disease progressi ng very quickly. I had given up hope. I wasnt afraid of dying. I was afraid of living, she explained. On top of the symptoms from Lyme disease, OConnell shared she was sexually abused as a child and continued to have a history of serious trauma and abuse throughout her life.The turning point, if you ask OConnell was on November 11, 2014, when out of the blue, her daughter asked Mom, what would you do if you were well? In an instant, she responded with Id travel. Id travel the world.I was shocked by the positivity and I remember grabbing my laptop and instead of searching for Lyme protocols or Lyme survival stories, I began dreaming of travel and creating bucket lists. Hope began to return. I stopped thinking in terms of illness and began thinking in wellness. I didnt get well in an instant. It took time. But, I made an inner decision to get well, she explained. I began changing my focus to wellness, dreams, creating bucket lists and hope and I began to get well. Working on my mindse t and my belief system is a ritual for me in order to break the pattern of falling into depression.Within a few weeks, her daughter would come over and get her dressed to take photos. She then set up an Instagram account. She started sharing her story- and people asked her for help. I sent my cell phone to every single person and before I knew it, I had a business. The next year, I would launch a blog, a radio show, a social service campaign, a media production company and an international community to empower women at midlife, she explained.All of the momentum gave her a purpose - and taught her the most valuable tip Dont give your power away.I learned there was a big difference between being victimized and choosing to stay a victim. I had internalized much of the trauma and abuse. I repressed and suppressed everything. Finding my voice was the beginning of saving my life, she explained. I had no self-worth or self-confidence. My advice to others is simple. Im not special and no d ifferent from anyone else. If I can do this, anyone can. Guard your thoughts zealously, especially about yourself. And find ways to connect, to create and to serve. Also, passion and purpose are an integral part of a healthy mindset and mental health.

Train Your Brain to Cope with Stress in a Job Search

Train Your Brain to Cope with Stress in a Job SearchTrain Your Brain to Cope with Stress in a Job SearchImagine this Youre standing alone in the spotlight on a stage with dozens, evenhundreds, of people watching you.Theyre there to be amused and youre there to entertain them.Its your job to makescores of perfect strangers laugh.Your heart beats a little faster than normal andsweat pours down your brow. Youre stressed. Very stressed.Butthats OK. Really.Whether its standup comedy orsearching for a job, even thoughit seems counterintuitive, experts agree thatthe right amount of stress can actually be a great tool for lightening the burden.Training your brain to better cope with stress during the job hunt can be as simple as shifting your perception of stress and how it affects you.Here are three ways to train yourbrain to cope with stress during a job search1. Change your understanding of stress.Often viewed as one of lifes greatest angsts, stress can actually be used as an advantage in certain situations. Ian Robertson, author of The Stress Test How Pressure Can Make You Stronger and Sharper, explains that a moderate amount of stress is actually beneficialto the brain. When youre stressed, your bodysecretes the chemical noradrenaline.When there is just the right amount- leid too much, and not too little but just that perfect amount of noradrenaline that the brain releases- we experience what Robertson calls the Goldilocks Zone. When we experience this state, different parts of the brain are able to better communicate with one another and generate new nerven betreffend connections. As this chemical is produced, people experience less depression and anxietyand increased brain functions.For reasons that need not be explained, the aforementioned benefits of noradrenaline are reasonenough tonot freak out at the first sign of stress. With the new understanding that a small amount of stress is good for you, youcan better handle the inevitable highs and lows of searching for a job.2. Fake it till you make it.A racing heart and dry mouth are not onlysymptoms of stress and fear but excitement as well. In this Quartz article on brain tuning, Robertson suggests that if youcan trick your brain into thinking youare actually excited or anticipating a good challenge, then those symptoms of stress can actually work in your favor.Multiple studies have shown that when people are put in stressful situations, such as answering math questions on the spot or singing karaoke in front of strangers, trying to excitethemselves, as opposed to trying to stay relaxed, can cause them toactually perform better.In the case of searching for a job, you can apply the same techniques. Rather than worry yourself over how time-consuming, challenging, and stressful the task at hand may be, take a different approach and accept the challenge with excitement and anticipation.3. Use it or lose it.Robertson suggests embracing stress rather than avoiding it. Similar to the immune syste m, if you dont use your stress response system it will eventually weakenand you will not perform as welland will increaseyour levelof stress. Throughout his research, Robertson has realized that many performers and comedians actually start to get more nervous if they dont feel that anxiety coming on prior to a performance. They have become so accustomed to good stress that in its absence they know that their game is off and their performance will not be up to par.So perhaps that nervous pit you get in your stomach prior to sending submit on that application or while in the waiting room for your next interview is actually a good thing. It could mean youreembracing the challenging situations that life throws at you. Next time you set out to find a new job, consider these points on training your brain.Readers, how has stress affected your job search? Do you have any tips for our members to cope with stress? Share in the comments below