Here's how you can navigate stress during the promotion process.

Si no te estresa no te importa, el estrés no tiene que ser negativo siempre, puede ser estrés positivo, también conocido como eustrés, el cual puede ser un poderoso aliado durante el proceso de promoción. A diferencia del estrés negativo o distrés, el eustrés te motiva, te energiza y te impulsa a dar lo mejor de ti. Para mantener niveles de adecuados recuerda realizar pausas, cambiar tu perspectiva: En lugar de ver la promoción como una amenaza, considerarla como una se?al de que estás saliendo de tu zona de confort y enfrentando nuevos desafíos. Esta mentalidad te ayudará a abrazar el estrés como una oportunidad de crecimiento.

Stress is not an inherently bad thing. We all need it to motivate us to do challenging things, which in turn help us to grow in our personal or professional lives. However, it is designed to be a temporary state. When stress becomes chronic it can, in some cases, lead to serious illness. Things to remember: 1. The body doesn't like unfinished things, so 'stress' becomes 'stressful' when there are a lot of incomplete tasks. Try to finish things off and be realistic about what you can take on. 2. Stress is a part of our nervous system threat responses. It's a body state. Take a few minutes throughout the day to settle your system. Remind yourself that you're safe & give the tension some attention. As you do you will notice yourself settle.

Identify and acknowledge the Stress is the first step! Work on the possible causative factors and best practices to combat stress!

Stress is too much to do/think and less energy. Manage better your energy, do activities that recharges you. Incorporate daily mindfulness to stay grounded. Even 5 minutes of deep breathing can center your thoughts and reduce anxiety. Keep a stress journal to track what triggers your stress. Review it weekly to identify patterns and adjust your approach.

What I find very important is to recognise our own body’s stress signals to know when to step back. These can be different for everyone, from feeling overwhelmed and irritable to less obvious like digestion, or breathing issues or impaired sleep. Try to find times for mini breaks to tune in with your body and do some breathing exercises or a mindful walk/coffee break to calm down the nervous system and reconnect with yourself.

What is good to realize with setting realistic goals is that even on the way for a promotion it might be important to say NO sometimes and set up proper boundaries. Celebrating the progress to keep motivated! A nice way is to set process goals with which we can celebrate achievement and experience accomplishment on the way to the dream destination.

Block out specific times in your calendar for blue breaks activities. Treat these appointments as non-negotiable. Regularly check in with your body and your breath. Every two hours of work, do a 5 min snack exercise, quick walk can release tension and invigorate your mind.

Create a vision board with images and quotes that represent your broader life goals and values. Look at it daily to remind yourself of the bigger picture. Start a daily gratitude practice. Write down three things you are grateful for each day to maintain a positive outlook.

Maintaining perspective during the promotion process is essential to manage stress. It's important to remember that career advancement is not the sole measure of success. Balancing professional goals with personal well-being and relationships can lead to a more fulfilling life. By focusing on the bigger picture, individuals can alleviate the pressure of achieving a single milestone made all around their work and cultivate resilience against stress. And remember if the promotion doesn't go your way , don't let the negative self critic voice become loud! Bring out the inner coach and remind yourself of your strengths and that things weren't meant to be this time round!