What do you do if your stress levels are overwhelming and your resilience is waning?

When stress becomes overwhelming and resilience wanes, prioritize self-care activities like exercise, meditation, or hobbies to reduce tension. Seek support from friends, family, or professionals such as therapists or counselors to discuss feelings and gain perspective. Practice mindfulness techniques to stay present and manage anxiety effectively. Consider adjusting workload or responsibilities to alleviate pressure and maintain balance. Remember that asking for help is a sign of strength, not weakness

Are these 10 situations causing you to be stressed out. Do you: 1. Wait until the last minute? 2. Bite off more than you can chew? Some folks view an overflowing plate as a badge of honor. 3. Refuse to ask for help? 4. Set unrealistic goals? 5. Control the uncontrollable? Some folks accept responsibility for things beyond their control. 6. Try to squeeze 25 hours into a 24-hour day? Some folks are always on the run. They’re anxious because they’re always a few minutes behind schedule. 7. Refuse to say “no”? 8. Fail to delegate? 9. Demand perfection rather than excellence? 10. Push your limits? Some people don’t recognize their threshold for pain. They drive themselves to the brink…and then push themselves a little more.

I work with leaders and professionals to understand and manage overwhelming stress and eroding resilience. The key is identifying your specific stressors. Use a direct approach with tools like stress journals, self-assessments, or feedback from trusted colleagues or coaches to pinpoint your stress triggers and effects. This will allow you to make informed decisions: prioritize tasks, delegate responsibilities, or eliminate unnecessary sources of stress. Planning for unavoidable stressors is also critical, enabling you to approach them with a strategy rather than reacting under pressure. By identifying and addressing your stressors, you take a significant step toward enhancing your resilience and maintaining peak performance.

The first step in managing stress effectively is to pinpoint its triggers and understand how they impact you. Utilize tools such as stress diaries, self-assessment techniques, or feedback sessions with trusted colleagues or coaches to identify the sources and symptoms of your stress. Once you're aware of what causes stress, you can take proactive steps to prioritize, delegate, or eliminate some tasks or situations that overwhelm you. Additionally, proactive planning and preparation for inevitable stressors can help you navigate them more effectively. Remember, self-awareness and proactive management are key to maintaining balance and well-being in both personal and professional realms.

Além de identificar as fontes de estresse, é importante reconhecer como elas afetam você fisicamente, emocionalmente e mentalmente. Isso permite que você tome medidas proativas para lidar com o estresse de maneira mais eficaz e minimize seus efeitos negativos em sua saúde e bem-estar geral.

Depending on their industry, many leaders spend a lot of time sitting. Motion is lotion. Set reminders throughout the work day to get up and walk around. This ties in well with the second self care tip. Stay hydrated. Drinking large amounts of coffee does not count as hydration, as coffee is a Diuretic for many people and does the exact opposite. Combine the two together and get up, then walk to a different room or different floor to grab a drink of water. The combination of proper hydration and motion is great self care.

Isso inclui n?o apenas cuidar do seu corpo, mas também da sua mente e emo??es. Ao incorporar hábitos saudáveis e técnicas de relaxamento em sua rotina diária, você fortalece sua capacidade de lidar com os desafios e press?es da vida, promovendo assim um bem-estar geral e uma maior resiliência ao estresse.

Self-care is not selfish. Often, leaders put themselves last when it comes to work, family, and other obligations. Maintaining a healthy routine (whatever that means for you) is essential to managing stress and ensuring you have the right amount of sleep and relaxation, and are ready for each day. Whether you take a short walk with your dog, walk/run in the mornings or afternoons, take a step outside for 5 minutes, or any other method of clearing your mind and body of stress, be purposeful in scheduling time to do it each day.

The second step in managing stress entails prioritizing self-care across physical, mental, and emotional dimensions. Adopting a healthy lifestyle encompassing regular exercise, sufficient sleep, balanced nutrition, and hydration lays the foundation. Supplement this with relaxation techniques such as deep breathing, meditation, yoga, or massage to soothe your nervous system and alleviate tension. Moreover, foster emotional well-being by expressing feelings, seeking support, or engaging in hobbies and activities that bring joy. Remember, investing in self-care not only enhances resilience but also cultivates a positive mindset essential for navigating challenges effectively.

Adopting a holistic self-care approach, essential for managing stress and enhancing resilience, involves the 4 S's of True Self-Care: Self-Awareness: Recognize your needs, boundaries, and stress triggers. Self-Control: Set boundaries to prioritize rejuvenating over draining tasks. Self-Attention: Ensure actions align with your values for positive well-being. Self-Compassion: Accept imperfection with kindness. Knowing your Enneagram stress line aids self-awareness for targeted self-care. For Enneagram Type 1 under stress, shifting towards Type 4 traits, Self-Control is key. This means setting realistic expectations to manage perfectionism.

The third step in effective stress management involves nurturing a growth mindset—a belief that challenges and setbacks are opportunities for learning and improvement. Embracing a growth mindset enables you to view stress as a catalyst for growth rather than a threat to be avoided. It empowers you to embrace feedback, seek new experiences, and explore different solutions. To cultivate a growth mindset, practice positive affirmations, celebrate your progress, and glean valuable lessons from your mistakes. By adopting this mindset, you can harness the power of adversity to propel personal and professional development, ultimately enhancing resilience and success.

Believe you can learn from failures. Believe you can continue developing for life. Believe you can turn challenges into opportunities for growth and forward momentum. It’s starts with your mindset.

Ao adotar essa mentalidade, você se capacita a enfrentar desafios com coragem e determina??o, vendo neles oportunidades de aprendizado e desenvolvimento pessoal. Em vez de se sentir derrotado pelo estresse, você pode encará-lo como uma chance de fortalecer suas habilidades e resiliência.

The fourth step in effective stress management is to cultivate your support network—a group of individuals who can offer advice, feedback, encouragement, or assistance. Your support network may comprise colleagues, mentors, coaches, friends, or family members who understand your goals and challenges and can help you navigate stressors. Building your support network involves reaching out to others, seeking help when needed, offering assistance in return, and expressing gratitude for their support. By fostering meaningful connections and surrounding yourself with supportive individuals, you can better manage stress and enhance overall well-being.

Ao contar com o suporte e a compreens?o de outras pessoas, você se sente menos sobrecarregado e mais capacitado para enfrentar os desafios da vida. Além disso, compartilhar suas preocupa??es e receber feedback e encorajamento de pessoas de confian?a pode proporcionar uma sensa??o de conex?o e pertencimento, o que é fundamental para o bem-estar emocional.

Probably take a minute. Remember what the path was to be able to be in the moment I am now. I will surely find that I went through many difficulties and problems. Things that I didn't think would happen, to be in places that I never thought I would occupy. That learning and experience will return to my mind and I will be able to take a little breath to take another step.

During times of extreme stress and decreasing resilience, it's crucial to strengthen your support system. Reach out to friends, family, or professionals for guidance and reassurance. Share your burdens and allow others to offer comfort and perspective. Build relationships based on trust and understanding, where vulnerability is met with empathy. Find comfort in community, whether through online forums, support groups, or therapy sessions. Always remember, you are not alone. By nurturing a strong support network, you will equip yourself with the tools needed to handle life's challenges with resilience and grace. Prioritize your well-being and rely on those who uplift you.

The fifth step in effective stress management is leveraging your strengths—those innate talents, skills, or abilities at which you excel and enjoy. Your strengths serve as powerful assets in overcoming obstacles, achieving goals, and boosting confidence and satisfaction. By identifying your strengths, utilizing them more frequently, and applying them to new situations, you can harness their full potential. Additionally, seek feedback, recognition, or opportunities that align with your strengths to further enhance your performance and well-being. Remember, embracing and leveraging your strengths not only empowers you to thrive amidst stress but also fosters personal growth and fulfillment.

Ao reconhecer e utilizar seus talentos e habilidades naturais, você pode encontrar maneiras mais eficazes de lidar com situa??es estressantes e alcan?ar seus objetivos com mais facilidade. Além disso, concentrar-se em seus pontos fortes pode aumentar sua motiva??o e satisfa??o no trabalho, contribuindo para um maior bem-estar geral.

Time Management and task management are two great coping skills. Time management reduces stress by reducing the number of short time to completion deadlines. You are not constantly battling yet another deadline all day long Task management takes this one step further and reviews whether YOU need to be the person actually doing that task. Use of the Eisenhower Matrix to identify the tasks that should be focused on, also identifies the ones that can be delegated, deferred or not done at all. This allows you to cope with the workload better and as such avoid more of the negative effects

1. Make every moment matter. Time is your most valuable asset. Invest it wisely. 2. Build in “wiggle room.” Nothing ever goes as planned. When planning life’s journey, always have an alternate route. 3. Know your limits. Cut yourself some slack. You can’t be expected to constantly go full bore or perform well under continual pressure. 4. Keep things in perspective. Establish priorities. Spend your time where it matters most, or you may live to regret it. 5. Manage your expectations. Set stretch goals, but make sure they’re realistic. 6. Be early. Don’t wait until the last minute. Instead, be a few minutes early. If a mishap occurs, you’ll still be on time. 7. Reserve “me” time. It’ll help you re-energize your batteries.

In stressigen Zeiten ist die Investition in die Entwicklung der Mitarbeitenden ein Zeichen von Weitsicht. Bildungsprogramme und Karrierepfade k?nnen Angestellten helfen, sich weniger überw?ltigt zu fühlen. Konkreter Handlungsvorschlag: Bieten Sie ma?geschneiderte Weiterbildungspl?ne an, die individuelle St?rken und Karriereziele berücksichtigen.

Instead of living life to the fullest, we’re all living life on the edge — cramming as much as we can into a day and scrambling to get ahead at all costs. We’re like hamsters on a treadmill, running pointlessly as precious moments pass us by. The sobering fact is, there may come a time when we sit back and wonder what we’ve gained from this frenetic race called life. The fact is, if you have the will and desire, you can change your course today. The truth is — you may not have the control to lengthen your life, but you can do much to deepen it.

Know that it's okay to walk away. It's perfectly acceptable to choose yourself over a job and choose your health, sanity, and well- being. Sometimes, all of the resilience in the world can't help endure broken systems and organizations. There often isn't enough money in the world to compete with the drudgery that may be caused. Therefore, instead of trying to navigate an unhealthy and even toxic environment in a stale and futile attempt to endure because of some misplaced sense of loyalty and heroism, learn to know when it is time to walk away, seek other options, and explore healthier opportunities.

If your stress levels are overwhelming and your resilience is waning, you may have thoughts of suicide. Reach out to someone at 988. They are there for you in your darkest moments of overwhelm, when you feel as though you will never be able to bounce back. You may feel as though you don't belong. But you do! Connect with someone - a peer or a trained professional who wants to help you. You may feel as though you are a burden. You are not a burden. You are not inconveniencing or annoying anyone. Dig deep into your greatest strength: creativity, courage, gratitude, hope, perseverance, religious, self-regulation or trusting. Just choose a strength and make the call- 988.

There is a counter-intuitive rule of driving on ice that says if you start to slide, turn your wheel into the slide. Feelings of overwhelm often are rooted in a swirl of external stimulus that makes it difficult to pinpoint what we feel and need in the moment. We begin to spiral and in the spiraling, we feel we must speed up to get ahead of the overwhelm. Like the ice-driving lesson, do what feels counterintuitive when feeling overwhelmed. Instead of speeding up, slow down. Don’t stop or avoid, but slow down. Ask: 1) What do I need right now in this moment to care for myself? Do it. 2) What is the worst case scenario? It’s often less catastrophic than we think. 3) What’s the next right step? Take that small action. Repeat.

When stress overwhelms and resilience is elusive, I've discovered that a 'holistic proactive approach' beyond just stress management and self-care routines is truly beneficial. It's about nurturing a mindset of adaptability and self-compassion, deepening connections, and developing a diverse set of coping strategies. I recommend gradually incorporating these practices to build resilience. Trusting in your ability to navigate life's challenges and emerging stronger is key to this approach.