Episode 370

Building Resilience Through Stress Management

Published on: 30th April, 2024

Primary Topic: Introduction to Stress Management Techniques

- Importance of stress management for physical and mental well-being

- Impact of stress on productivity and overall well-being

Sub-Topic: Identifying Stress Triggers

- Understanding and identifying the sources of stress at work

- Examples of stress triggers such as heavy workload, difficult colleagues, and work-life balance issues

- Addressing the root of the problem to reduce stress or prepare for managing specific triggers

Sub-Topic: Deep Breathing Practice

- Recognizing the impact of shallow breathing on stress levels

- Step-by-step deep breathing exercise to soothe the mind and center oneself

- Benefits of deep breathing for stress reduction

Sub-Topic: Self-Care and Relaxation

- Importance of scheduling time for self-care activities

- Examples of relaxing activities such as reading, exercising, and spending time outdoors

- The significance of taking short breaks to avoid burnout

Sub-Topic: Prioritization and Delegation

- Understanding the need to prioritize tasks to avoid becoming overwhelmed

- Benefits of delegating less essential tasks to others

- The importance of embracing leadership by delegating tasks effectively

Sub-Topic: Time Management and Avoiding Procrastination

- Impact of poor time management on stress levels

- Strategies for creating a realistic schedule to maximize time

- Incorporating breaks and downtime into the schedule to prevent burnout

Sub-Topic: Adequate Sleep

- Significance of getting enough sleep for stress management

- Tips for creating a tech-free environment in the bedroom to promote better sleep

- Establishing a consistent bedtime routine for quality sleep

Sub-Topic: Limiting Technology Use

- Understanding the role of constant technology use in contributing to stress

- Recommendations for limiting tech use before bed and creating tech-free zones at home

- Benefits of giving the mind a break by limiting technology use

Sub-Topic: Seeking Support

- Encouragement to reach out to mentors, friends, and family for support

- Importance of processing stress and finding solutions through support systems

- Recognizing the ongoing nature of stress management and the need to find individualized solutions

Janice Chaka [:

Hello, and welcome to The Traveling Introvert. Today, we're gonna talk about stress management techniques because The at some point in your life at work, you will be stressed and overwhelmed. That's just the way of the world these days, unfortunately. So when that happens, come listen to this episode. When you feel overwhelmed by your workload and the constant demands of your job, it's really, really easy to get sort of caught up in that stress. But it's important to remember that stress management is essential for your physical and mental well-being and will help you in the long run of being more productive. So I just wanna very quickly touch upon some stress management techniques that will allow you to take control, feel less overwhelmed, and sort of feel calmer. So one of the really key things is to identify stress triggers.

Janice Chaka [:

To manage stress, it helps enormously if you identify what on earth is causing it. Is it a heavy workload, a difficult colleague, a lack of work life balance? This won't be the same every time, but once you know what your general triggers are and you know what is causing that stress and that underlying issue, then you can address the root of the problem and either find ways to reduce it or know in advance, okay. This week is I have to deal with this difficult colleague. I need to make sure I do x, y, and z to be able to bring my stress down while doing this. So one of those x, y, or z things could be practicing deep breathing. We tend to be very shallow breathers when we are sitting at our desks all day. So if you feel that you're experiencing stress, take a moment and notice how your what your breathing is. Pause.

Janice Chaka [:

Concentrate on your breathing, and then sort of inhale softly and gradually through your nose to a 3 count. Hold your breath for another 3 count. And then exhale through your mouth on a 3 count. Repeat this process 3 or 4 times to soothe your mind and to center yourself. Another thing to do is make time for self care. Yeah, yeah, I know. I know. Self care is the The, but it's really really easy to start neglecting your own needs when you're busy and overwhelmed, and that is what puts you on the path to burnout.

Janice Chaka [:

So it's really essential that you do this to manage stress. Schedule time in your day for activities that you find it relaxing. Wait. Be it reading, exercising, cooking, spending time outdoors, whatever it is, be away from a screen, and it's incredible what, like, a fast 10 minute walk can do for your mind and body. It doesn't have to be a big, I'm gonna go have a spa day. It could literally be 10 minutes staring into the void if that works for you. Meditating also. Then prioritize and delegate.

Janice Chaka [:

It's really common to just want to do everything yourself or you forget that there are other people with skills who can help you out. You need to prioritize and then delegate tasks to avoid becoming overwhelmed. Identifying the most important tasks and letting go of the less essential ones or delegating them to others. You cannot truly be a leader if you do not learn how to do that. And practicing time management is another thing. Poor time management or procrastinating can lead to stress and feeling overwhelmed. So making a schedule, using your calendar, figuring out a way to help you stay on track and maximize your time. Always, always, always include breaks and downtime into the schedule to help avoid burnout.

Janice Chaka [:

And don't make the schedule unrealistic because that will only make things worse. Leave some wriggle room, time to eat, time to go to the restroom, all of that good stuff. And get enough sleep. That sleep number is so important. A lack of sleep contributes to stress levels and will continue to leave you feeling exhausted. So make sure you get that sweet spot like number of hours sleep that works for you to give your mind and body time to recharge. And if you're having issues not getting enough sleep, consider turning your bedroom into a tech free oasis and going to bed at the same time each night. Speaking of tech, limit technology use.

Janice Chaka [:

Constant access to emails, social media, and news contributes to stress and makes it harder to relax. So try limiting your tech tech use, especially before bed, to give your mind a break and promote better sleep. And also try having at least The tech free area of your home. And, of course, reach out to support for support and help. If you're constantly feeling overwhelmed, don't be afraid to contact mentors, friends, families for support. Talking to someone who understands and help you process your stress and find solutions. The people you surround yourself will want the best for you and will help if you ask. Managing stress is an ongoing problem, and finding what works best for you is essential.

Janice Chaka [:

So take a deep breath, prioritize your well-being, and don't hesitate to seek support when needed. You've got this, and thank you for listening. This is Janice at The Career Intrepid, helping you build your brand and get hired. Have a great rest of your day.

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About the Podcast

The Traveling Introvert
A bite-sized podcast about traveling while running a business and being an introvert.
Not knowing what introversion was until my 30s, I feel that I wasted some of my early years by not really understanding myself. An inspiration for my business is that I want to help others understand themselves better, earlier on in their careers and their lives. Introversion is a very misunderstood area – introverts can suffer mentally and physically because people typecast them or act negatively towards them. It’s not nice to be trapped in a little box. When you label somebody, they tend to act like that label, which stops people from achieving their true potential. I don’t let being an introvert define me, I let it guide me.
If you are looking for some career coaching or just want to reach out
contact me at janice@thecareerintrovert.com