Do you ever feel like the world is against you?

While I fully support creating a career that is enjoyable and provides deep fulfillment, even the most rewarding jobs are accompanied by some level of stress. For me, the greater question is: How can you incorporate successful stress management techniques, thereby maximizing business and personal performance and fulfillment?

How To Recognize Your Stressors

In any discussion, clarifying the premise or foundation on which it is built is necessary for clear communication. The foundation for this discussion is that stress is not negative—rather, it’s necessary to optimize success. In a 2015 interview, Daniela Kaufer, an associate professor at UC Berkeley who studies the biology of stress, said, “The prevailing idea in our culture is that stress is bad. People complain about being stressed out. But we are learning that moderate amounts of stress have powerful benefits.”

Building on the foundation that stress, when used appropriately, is beneficial, let’s take a deeper dive into what stressors are for you. Things that are joyful for you can never cause stress; only things that you don’t want to do, but have to do, can.

So start by creating a two-part list. First, write down everything in your business that you like to do. What things are truly fun? What aspects do you enjoy?

For part two, look at the activities that are required in order to generate money, run the business, complete a project, etc. What are the things that have to be done? More importantly, what are the things that have to be done that are not fun? What activities do you dread?

Evaluate both parts of your list. The things that are joyful for you show you what to add more of. The things you do not wish to do but are necessary are your potential stressors.

Four Tips To Control Your Stressors

Recognizing your potential stressors allows you to be in control of them rather than at their mercy. Here are my top four tips to assist you:

1. Delegation

For every required action that is not fun for you, see if you can delegate it. Is it something you must do personally, or can you ask someone for help?

Business leaders often refuse to delegate or ask for help because they do not wish to give up control; alternately, their budget may not allow them to pay someone else. Be willing to pay. The more you delegate, the more you free up your time to do the things that are fun for you. And remember, the things that are fun for you can never stress you.

2. The ‘Get Stuff Done’ Mode

Self-manipulation can be a useful tool. For the things that you have to do personally, learn to manipulate yourself. My favorite tool of self-manipulation regarding the things I do not wish to do is to put myself in what I call “Get Stuff Done” mode. In this mode, I stop looking for ways to avoid the task, I stop being annoyed, I stop asking why and simply go into autopilot, thinking “I am going to get this done as efficiently as possible.”

One way to achieve this is to dedicate two hours a day, two days per week to action your “have-tos.” Turn off your phone. Don’t plan anything else. Don’t allow distractions. Be very deliberate and dedicated that this time is set aside to get things handled. Motivate yourself by saying, “This is only two hours. These necessary actions don’t bother or stress me. I am choosing to do these things quickly, intentionally and without distraction so that I can get back to doing the things I love.”

You can also implement a reward system. Perhaps you decide that when you complete the undesirable tasks, you will take your wife out to a beautiful dinner or buy that pair of skis you’ve been wanting or sip your favorite whiskey. This is self-manipulation at its finest. Use it to your advantage.

3. Don’t Allow Tasks To Accumulate

A steadily growing to-do list is one of the greatest causes of negative stress. Most tasks can be done in just a few minutes. The things that require more time—research, education, issues that require a delicate touch—those are the things you wait for the right moment to deal with. Everything else, do right away.

The Golden Rule of business management is this: The more annoying something appears to be, the quicker you should get it done. The phone call, the text, the email, the conversation, the things you would rather avoid, handle now. Annoyance with people and situations creates stress. It keeps your mind busy and distracts you, so rather than putting off tedious tasks, annoying people or difficult conversations, deal with them now.

4. Communication Is Key

If you have a lot going on and you know you will be unavailable, let people know. If you are away on holiday or dealing with a difficult situation, simply communicating that information to the people you work with is essential. Communication calms people down. It lets them know that you are on the ball.

When you don’t communicate promptly about unavailability or limited capacity, people freak out and they keep pushing. When you acknowledge that you have received their message, that you are unable to respond for a few hours or days but that things are being taken care of, they are happy. They can relax because they know they are being given attention and that you are aware of what is required. They stop pushing, which allows you to relax, too.

Final Thoughts

Implementing these four tools will allow you to organize your life in such a way that you can dedicate 80-90% of your time to the things that are truly joyful for you, and the remaining 10-20% can never overpower the rest. This is how you lead your business and your life beyond stress.

By David Kubes for Forbes

Photo by Tim Gouw

Recent surveys report that Maryland is number 5 on the list when it comes to not being able to unwind after work, leading to sleep deprivation and insomnia, and number 6 when it comes to residents being able to fall asleep overall.  Studies also show that people who work more than 39 hours a week have a harder time falling asleep at night.

Stress can take a toll on us all. Everyday life can come with anxiety, depression, and restlessness. Dr. Danielle Giddins, a Chief Wellness officer at Tidal Health, says there are many ways one can handle the pressure of the world around us. “First, taking a break from social media and TV and anything stressful and trying to unwind by either spending time with pets, spending time with friends and family that are calming.”

Many Salisbury residents adhere to Dr. Giddins’ advice and take these steps to relax daily. “After work, we like to go on evening walks with our dog Kuumba around the neighborhood and play with her. It’s a really nice way to end the day, “said Shelby Tomlinson of Salisbury.  Jordan Ray, who works in the mayor’s office, also told us about his relaxation methods. “I love taking strolls here in downtown Salisbury, having a good lunch at Unity Square, and also taking my dog for a walk.”

While some take steps to prepare themselves mentally when it comes to unwinding after a long day, others take more alternative methods once they get home. Anthony Darby, CEO of Peninsula Consulting, says some Marylanders have turned to cannabis to help with relaxation and insomnia. “We think about sleep in 2 different ways, we think about falling asleep, and then we think about staying asleep, and that’s where cannabis or the types of cannabis you use can be helpful.”

Dr. Giddins, however, suggests mindfulness or meditation. “Studies also show taking 10 deep breaths a day really helps with relaxation… Also, this time of year, it’s especially great to spend some time in nature, that really does help to calm your nervous system and make it easier for you to fall asleep.”

Salisbury resident Jay Kitzrow is a prime example that what the Dr. prescribed works! “To relax I do yard work, in fact, yesterday I just trimmed a bunch of trees in the yard, and then also to spend time with my grandchildren. I have 4 of my 6 grandchildren that live in Sailsbury and so I get to see them quite often. Sometimes I like to go to the beach, and the weather’s starting to get that way, so I’ll be able to do that more often.”

The CDC reports that adults 18–60 years old should get 7 hours or more of sleep, and that school aged children should been getting between 9 and 12 hours. They say benefits of sleep can help reduce stress and improve your moods, you’ll get sick less often, and it can improve your heart health and metabolism.

By  Tierra Williams

OP Marquee Broadcasting Inc.

Photo by Karolina Grabowska

April is recognized as National Stress Awareness Month to bring attention to the negative impact of stress. Managing stress is an essential component of a healthy lifestyle. Knowing how to manage stress can improve mental and physical well-being as well as minimize exacerbation of health-related issues.

As we come to the end of the month the issue if stress does not just vanish. Here are some things to think about and pursue for a diminished stress level.

What does stress mean to you?

We all experience stress – yet we may experience it in very different ways. Because of this, there is no single definition for stress, but the most common explanation is a physical, mental, or emotional strain or tension.

Stress is a reaction to a situation where a person feels anxious or threatened. Learning healthy ways to cope and getting the proper care and support can help reduce stressful feelings and symptoms.

Common reactions to a stressful event can include:

• Disbelief, shock and numbness
• Feeling sad, frustrated and helpless
• Difficulty concentrating and making decisions
• Headaches, back pains and stomach problems
• Smoking or the use of alcohol or drugs

Affecting more than just your mind

Long-term stress can prove to be more than just a mental issue. From headaches to stomach disorders to depression – even very serious issues like stroke and heart disease can come as a result of stress.

When you are placed in a stressful situation, specific stress hormones rush into your bloodstream leading to an increase in heart rate, blood pressure and glucose levels. This is helpful in emergency situations, but having this “rush” for extended periods of time can be dangerous and make you susceptible to the issues mentioned previously.

Learn to overcome issues you cannot change

Sometimes the stress in our lives is not something we have the power to change. Try to:

Recognize when you don’t have control, and let it go.

Avoid getting anxious about situations that you cannot change.

Take control of your reactions and focus your mind on something that makes you feel calm and in control.

Develop a vision for healthy living, wellness, and personal growth, and set realistic goals to help you realize your vision.

Healthy ways for coping with your stress

Here are some basic ideas to help you cope with stress:

Take care of yourself – eat healthy, exercise regularly, get plenty of sleep, give yourself a break if you feel stressed.

Share your problems and how you are feeling and coping with a family member, friend, doctor, pastor or counselor.

Avoid drugs and alcohol. These can create additional problems and increase the stress you are already feeling.

Recognize when you need more help – know when to talk to a psychologist, social worker or counselor if things continue.

Potentially the most valuable takeaway here is knowing how to talk to others about your stress. This goes both ways, as you need to know how to discuss your problems with others as well as talk to anyone that comes to you with their issues.

Thanks to the American Institute of Stress for much of the content provided as well as the National Institutes of Health (NIH).

Additional Information/Resources

Mental Health America (MHA) provides some tips on how to reduce your stress by utilizing a Stress Screener. Access the Centers for Disease Control and Prevention (CDC) website and familiarize yourself with strategies for stress management.

OP

By Mark A. Mahoney, Ph.D. has been a Registered Dietitian/Nutritionist for over 35 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at marqos69@hotmail.com.

Photo 

Sounds empowering, doesn’t it? However, you may want to take a deep breath before joining this movement.

What’s Fueling Rage Quitting

Frustrated workers are most likely to walk out the door in a fit of rage. If one more thing goes wrong, they’ll quit in a flash.

Work is a source of stress for many employed workers, leading to irritability, exhaustion, and difficulty regulating emotions. According to The American Institute of Stress, 55% of Americans are stressed during the day, and 63% of US workers are ready to quit their jobs to avoid work-related stress.

Everyone experiences stress from time to time. But what happens when stress levels impact physical and mental health? Eventually, something must give.

We’re seeing a surge in employee quit rates due to several factors, including unrealistic work expectations, company layoffs, and overworked employees. People are getting to the point where they believe quitting is their only option.

The Negative Effects of Rage Quitting

Hollywood has done a great job of helping us fantasize about quitting our job on the spot. The perfect example of this is Tom Cruise as Jerry Maguire, who grabs Flipper the Goldfish and quits his soul-crushing job. In the end, he goes on to make millions.

Here’s What You Can Do Instead of Rage Quitting

When things start to heat up, it’s better to take a few deep breaths before making a hasty decision. Think about what’s really bothering you. Then, schedule a meeting with your boss to discuss your situation.

If, after doing so, you still believe quitting your job is the right move, you can give proper notice or look for a new job while you’re still employed.

While the allure of a dramatic “rage quit” may be tempting in the face of workplace stress and frustration, resisting that impulse is crucial.

It may be tempting to fantasize about a dramatic Hollywood-style exit, but the reality is far less glamorous. Burned bridges, tarnished reputations, and financial insecurity await those who give into their anger. The high road may not be the easiest, but it is the one that will serve you best, both now and in the future.

By Roberta Matuson

OP Forbes

Photo by RDNE Stock project

A recent study by Gallup revealed that 40% of workers experience stress on the preceding day. The study, conducted by the American Institute of Stress, highlights that workplace stress is a significant issue that affects employees across all industries and positions. The study also found that stress can lead to decreased productivity, increased absenteeism, and decreased job satisfaction. According to Headspace’s 2024 Workplace State of Mind study, work-related stress has negatively impacted physical health for 77% of employees and relationships outside of work for 71%. Workplace mental health expert Natasha Bowman, in a recent Harvard Business Review article, has also shared that although a high level of empathy and compassion emerged during the pandemic, there is a shift back to pre-pandemic habits, including rollbacks of DEI and well-being initiatives, which people are not responding well.

The fear of losing one’s job, a lack of resources for well-being, and poor time management can create a vicious cycle that increases stress and becomes a self-fulfilling prophecy, driving more unproductive and obsessive behaviors.

The good news is that there are many strategies that individuals and organizations can implement to reduce workplace stress and promote employee well-being. As Daniel Goleman says in his book Working with Emotional Intelligence, “Too little urgency, and we are apathetic; too much, and we are overwhelmed.” Achieving the balance is the key. Research showed that people who, during a challenge, were no more anxious than when they started it, kept calm and stayed alert and productive, maintaining low cortisol, won as more as twice as their peers, whereas the ones motivated by fear of failure got peaks of cortisol that were not as productive.

By prioritizing mental health and well-being, organizations can create a healthier and more productive work environment for everyone.

Understanding Emotional Intelligence

Emotional intelligence refers to the ability to recognize, understand, and manage our own emotions as well as those of others. It encompasses a range of skills, including self-awareness, self-regulation, empathy, and effective communication. Research has consistently shown that individuals with high EI are better equipped to handle stress, navigate complex relationships, and succeed in their careers.

The Link Between EI and Stress Reduction

EI begins with self-awareness, which involves recognizing your emotions, triggers, and stress responses. By understanding how stress manifests in your body and mind, you can proactively address it before it escalates, regulate your emotions instead of reacting impulsively to stressors, and maintain a positive outlook. William James, Father of American psychology, says “The greatest weapon against stress is our ability to choose one thought over another”. Here is how to RESET your mind:

1) Recognize and Relax:

Calm your mind breathing deeply. After a difficult conversation or stressful email, take some time to breath and think about what happened before finding a solution.

2) Enjoy

Evaluate your thoughts and aim for a 3-to-1 ratio, positive vs negative thoughts by looking for the bright side of things.

3) Simplify

Catch yourself overthinking and make it simple by reducing distractions and avoiding regrets.

4) Exercise

Turn thoughts into actions by choosing to work now on something you can control. Go outside, walk in nature or practice a sport.

5) Thank

Thank yourself for choosing a different reaction to stressful situations. Recognize your efforts and thank others for their positive contribution!

Developing emotional intelligence (EI) is a lifelong journey that requires practice and self-reflection. By developing EI skills such as self-awareness, self-regulation, empathy, and effective communication, individuals can navigate challenges more effectively, build stronger relationships, and thrive in their careers. Investing in EI benefits individuals and contributes to a healthier and more productive work environment for everyone.

Embracing the power of emotional intelligence can transform your work life, leading to greater resilience, fulfillment, and success. So, explore and discover how EI can make a significant difference in your personal and professional life. Take 5 minutes today to think about what new behaviors you could add to your daily routine to make it more stress-free.

By Luciana Paulise

OP- Forbes

Photo by VAZHNIK

If you’re starting to experience the symptoms of bruxism, or you’re worried about how stress could be affecting your sleep in general, then this article aims to shed a little more light on the subject.

In this post, we’ll take a closer look at how stress can lead to nighttime teeth grinding, and some of the best ways to manage the stress associated with bruxism.

The relationship between bruxism and stress

Though bruxism can have many causes, various studies have shown an increased incidence of self-reported bruxism in adults who also report stress and anxiety. While the jury’s still out on whether or not stress can actually cause bruxism, there’s little doubt that these two conditions are related.

There are various explanations for the relationship between bruxism and stress. Here are two of the most common:

The fight or flight response

In times of stress, people exhibit physical changes such as dilated pupils, faster breathing, and most pertinently, the tensing of muscles.

These days, stress is rarely caused by an encounter with some kind of predator, but hormones like cortisol and the activation of our sympathetic nervous system will still work to get our bodies ready for action.

Just like elsewhere, the muscles in your jaw can tense up as part of the fight or flight response in reaction to stress, causing you to subconsciously grind your teeth together.

Poor-quality sleep

It’s widely known that stress can make it harder to get to sleep and bring down the overall quality of your rest while you’re sleeping. In the same vein, there’s evidence to suggest that getting poor quality sleep can increase the likelihood of nighttime bruxism.

One study from 2016 found that most sleep bruxism episodes happen in the light stages of non-REM sleep, with only <10% of episodes occurring during REM. REM is a hugely important phase of the sleep cycle that helps with retaining memory, emotional processing, and healthy brain development in children.

Because REM is the final stage of sleep, and stress can keep a person from achieving REM sleep on a healthy, regular basis, it’s easy to see how poor-quality sleep brought on by stress can lead to more pronounced issues with nighttime teeth grinding.

Ways to manage stress-related bruxism

Now that we understand how increased stress can intensify bruxism, here are a few of the most effective proven ways to manage stress and mitigate the effects of stress-related sleep conditions.

Get more exercise

Like countless other common health issues, one of the best ways to combat stress is to get more exercise.

Many studies have shown the positive effects that regular exercise can have on people’s mental health and ability to manage stress. For example, one 2020 study involving 185 students showed that performing aerobic exercise for just 2 days per week led to a significant reduction in the perceived stress of the participants. What’s more, there’s an increasing bank of evidence to show that a heavily sedentary lifestyle can increase stress and sleep disturbances.

Though it can be hard to fit into a busy schedule, making more time for exercise, even if it’s something as light as walking or cycling, can be a miracle worker for stress levels. Wilderness therapy is a specific type of adventure therapy that’s proven to work wonders for teenagers when struggling to address mental health concerns. Generally, it takes place in uninhabited areas in nature, often far from urban environments. Groups are immersed in the outdoors, usually for a lengthy amount of time. This type of therapy helps destress individuals through spending time in nature, taking part in physical activities and, as a result, is an excellent way to reduce the risk of stress-related bruxism.

Limit your screen time

Smartphones, laptops, and other devices are a universal part of life now, but using them in excess can be a major source of stress.

Since the 2010s, many studies have been carried out which have highlighted a correlation between excessive phone usage and increased stress, anxiety, and other mental health difficulties.

Overuse of screens in general has long been associated with poor-quality sleep as well, which itself has been known to exacerbate stress and symptoms like bruxism.

Most people could benefit from reducing their regular screen time, and if you’re living with stress-related bruxism, it could be an effective way to reduce its effects.

Setting rules for yourself such as keeping your phone out of your bedroom, or setting time limits on certain time-draining apps, can be a great way to start cutting back on screen time and encouraging a better quality of sleep. From there, you may want to try new hobbies that don’t involve the use of your phone, such as reading and meditation, to fill more of your time with healthier ways of winding down.

In a world where our phones are the first and last thing we see each day, cutting yourself off from your devices can be a challenge. However, with a little self-control, many people will find that it greatly improves their sleep cycle and overall health.

Seek professional help

Last, but certainly not least, seeking professional help for your mental health is a perfectly viable solution for combating the stress at the root of your bruxism.

This can be a daunting prospect for people who have never actively addressed their mental health before. However, it’s important to remember that roughly one in ten Americans received some kind of counseling or treatment for their mental health in 2020, that the stigma around discussing mental health is diminishing every year, and most importantly, that seeking treatment could make a world of difference to your mental, emotional and physical wellbeing.

From short, occasional sessions through online counseling services to a stay at a mental health rehabilitation center, there’s a huge range of options for professional treatment to help people deal with stress, anxiety, and other conditions which may exacerbate bruxism.

There are also sleep medicine specialists and sleep dentists that can help you treat and prevent dental decay due to sleep-related bruxism. Choosing the right kind of treatment for you can take some trial and error, but once you find it, the insights and self-care techniques you’ll learn can offer an immense benefit to both your quality of sleep and overall well-being.

Conclusion

Bruxism brought on or intensified by stress can cause an array of related health difficulties for those who experience it, and with modern Americans experiencing unprecedented levels of stress, it could soon become a much more prevalent issue among the general public.

If you’re experiencing stress-related bruxism, we hope this post has given you a better understanding of the condition and helped you find a way of managing it that works for you.

Photo by Rodolfo Clix

OP: American Academy of Sleep Medicine

Medical review by  Rafael J. Sepulveda, MD, DABOM

Authored by: Sophie Bishop

Sophie Bishop is a medical journalist. Sophie aims to spread awareness through her writing around issues to do with mental health and wellbeing and is looking to connect with an engaged audience. Contact Sophie via her website: https://sophiebishop.uk/.

Breathing polluted air could affect mental health, and by extension increase the risk of death from cardiovascular disease, according to a new study involving more than 300 million people living in the USA.

Is there anywhere in the world where people breathe healthy, pollution-free air? This seems doubtful, according to the World Health Organization (OMS), which estimates that 99% of the global population “breathe air that exceeds WHO guideline limits and contains high levels of pollutants.” The global health authority estimates that ambient (outdoor) air pollution caused 4.2 million premature deaths worldwide in 2019, and that the “combined effects of ambient air pollution and household air pollution are associated with 6.7 million premature deaths annually.” The majority of these deaths are associated with cardiovascular disease.

American researchers have been investigating the subject, conducting a study across over 3,000 counties in the USA, with a total population of 315 million. Published by the European Society of Cardiology (ESC) on the occasion of its scientific congress, ESC Preventive Cardiology 2024, this research establishes a link between air pollution and the risk of stress and depression, which could significantly increase the risk of death from cardiovascular disease in people aged under 65. “Our study indicates that the air we breathe affects our mental well-being, which in turn impacts heart health,” explains Dr Shady Abohashem, of Harvard Medical School, Boston, USA.

While most scientific studies attempt to assess the impact of air pollution on physical health, this one initially focused on a potential association between pollution and mental health. Then, secondly, on the influence this could have on the risk of cardiovascular disease. To do this, the researchers focused on particles with a diameter of less than 2.5 micrometers, known as fine particles. Whether from vehicle exhausts or power plant combustion, these particles are considered harmful to respiratory and cardiovascular health.

Harmful effect on mental health

The scientists collected various types of data from the Centers for Disease Control and Prevention (CDC) for 3,047 US counties, including annual levels of fine particulate matter, which were classified according to WHO recommendations, and the average number of days on which county residents experienced mental health issues. As a result, the counties most affected by ambient air pollution were also those reporting the most days on which the population experienced mental health issues (+10%).

The researchers also point out that the link between poor mental health and premature cardiovascular mortality was higher in the most polluted counties. In detail, higher levels of mental health disorders were linked to a three-fold increase in premature cardiovascular mortality in counties with the most polluted air. This finding has prompted the scientists to call for strategies to address not only outdoor air pollution, but also the mental health of citizens.

“Our results reveal a dual threat from air pollution: it not only worsens mental health but also significantly amplifies the risk of heart-related deaths associated with poor mental health. Public health strategies are urgently needed to address both air quality and mental wellbeing in order to preserve cardiovascular health,” concludes the study’s lead author, Dr Shady Abohashem.

Photo by Maksim Ilyukhin

Original post-Science News

Photo by Eugene Capon