Fatter and dumber. That's literally what you get over time when you don't manage stress effectively. Stress is a fact of life for anyone in the entrepreneurial fast lane, but the good news from the latest research is that it doesn't have to cost you. Framed right, it can actually boost your energy, help you problem solve and increase your memory recall.
There are several reasons poorly managed stress can become a crisis. Stress can cause sleep deprivation, which can lead to an interruption in insulin regulation and weight gain. High stress levels can also have adverse affects on memory and can compromise your immune system. If you‘re a manager and you're stressed out, then your team most likely is, too. Mirror neurons in our brains detect when our bosses are mad and mirror the emotion. The result? When the boss is upset, everyone in the office becomes anxious. Decision making, common respect and collaboration go out the window. Say goodbye to your best employees.
The key is to not stress too much about stress. There are a few simple that things will help you make sure that the fire in your belly is the fuel you need for your next big idea -- not an ulcer eating away at you.
Sleep. While you sleep you download the day’s activities and issues so they become encoded into memory. Associations are made that allow you to solve problems that plagued you during the day. Even a 10-minute nap resets the firing of neurons in your brain so you can make better decisions and react more appropriately to the things that stress you out. Before a big meeting or presentation, make sure you are as rested as possible so that your brain works for you, not against you.
After four consecutive nights of only four to six hours of sleep, you end up with the same mental acuity as having consumed a six-pack of beer, but without the fun. Imagine going into a meeting with your venture capitalist with a brain like that. It’s different for everyone, but many adults need between seven and nine hours of sleep per night. When you’re sleep deprived, negative events and emotions are magnified and recalled with ease, while positive event recall is decreased.
Here’s the paradox. If you’re stressed out because you’re not managing your day properly, you won’t sleep well. What you do while you’re awake is critical to giving your brain the rest it needs to download during sleep. Which brings me to the next points.
Think Positive. Did you ever notice how some people aren’t bothered by things that drive you mad? Take a lesson from meditating Buddhists and strive to see everything as stress-less. The idea is that objects cannot be stressful all by themselves -- you have to interpret them that way. It’s worth it to practice reframing stress into something positive. For instance, when you practice seeing a rejection by a client as just another step toward the ‘yes’ you’ll eventually get from another prospect, you don’t become paralyzed and stressed from it. You keep moving forward. This is key for sales people.
Daydream. Let your mind wander. Most of us have been told daydreaming is a bad habit, but research shows that it actually allows us to be more creative. When we reduce the stress hormone cortisol, our minds are able to access regions of our brain not available when we’re stressed out. So, close your door, turn off anything electronic and literally doodle for five to 10 minutes. Let your mind wander. The flashes of insight that come could be your next million dollar idea.
Laugh. This is one of the quickest stress-busters. It counteracts cortisol and it allows your brain to learn and think about new things. When you’re serious, you’re most likely in a protection mode; only solving old problems, not creating a new future. Read funny jokes. Find funny people. Watch funny videos on YouTube. Laugh all the way to the bank.
If you’re running as hard and fast as most entrepreneurs, stress inevitably will find you. But, with a change of perspective, sleep and space in your day to download, you bring out your best problem-solving, creative-thinking, collaboration-making self. It’s wisdom in action.
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Comments:
Another tip for managing stress would be to do business with integrity. With integrity you do the right thing and since you do the right thing there is no guilt involve and you have nothing to fear because you have nothing to hide you can talk to your customers that you sold to today, tomorrow, next week and next year because you know in your heart they made the best deal.
I have tried to post a comment - but nothing happens when I enter the comment box. So, I thought I would try here, and voila, it worked. I completely agree with Dr Toth. And I love what you have written in a brief, succinct manner. These principles are what I taught my children and what I write and about and teach in all of my seminars on stress and crisis management. In fact, the aspect of laughter is so critical. I have watched an entire room of CEO's become transformed simply by 10 minutes of complete unbounded laughter - with no reason for the laughter. I simply started laughing uproariously - initially everyone thinking I had lost my mind - and then one person, then another, and then several joined in, until there wasn't a straight face left. Following that exercise, the learning began - and what an amazingly attentive group they became. And the attendees' creativity surged, their attitude became so much more positive, and many of them reported sleeping more soundly than they had in months! Thanks again for a wonderful article - one of many. I have shared it everywhere, with all of the links back to you. Marilyn
I knew there was a reason for all that day dreaming!
I couldn't agree more. Thanks Dr. Bill Toth
The meaning of any situation or event is the meaning we assign to it. And that meaning can be changed, shifted or altered by a simple question; What could be great about this?" Live With Intention, DrBillToth.com/blog
Great article Scott...the link between sleep and stress management cannot be underestimated. Poor sleep leads to high stress which leads to worse sleep and the cycle goes on. On the other hand, good sleep serves to mitigate stress as well as the negative effects of stress. As a long time reader and subscriber to Entrepreneur, I'm proud to announce that we just launched NightFood, a nutrition bar to support better, more restful sleep. While there were many late and sleepless nights leading up to the launch, I'm sleeping like a baby now that I can have my NightFood bars every night. Anybody interested can learn more and get a free sample at www.NightFood.com We entrepreneurs need all the sleep we can get. Sean Folkson NightFood
Yes very true! When we can view stress as an experience that we are creating for ourselves we are much better aligned to deal with it. While there may be events going on that are causing you to feel stress, it may be helpful to remember that there is no such thing as stress in the world. It is something that you are creating within yourself. So you yourself have the ability to control it. This is obvious enough but I think often times people don't view it that way. When we say "I have so much stress in my life." The next time you find yourself saying this try thinking this consciously. Than you can laugh. I think exercise is such a great thing when you are having these feelings. The benefits are so vast. I think failure and more importantly how we view failure is a big cause of many entrepreneurs feeling stressed. When you view failure as part of a journey, one of exploration and wonder, a whole new world opens up. What if you could see your own failed business ventures as an opportunity for insightful learning and growth. The opportunity being to move forward with renewed confidence, with greater knowledge, understanding and awareness. Not to mention making a potentially huge impact on others who are where you have been. Viewing failure as a negative, sad and depressing thing. As one without value, completely negative cuts you off from truly taking something wonderful away from your experience. Shifting into a mindset of positive learning aligns you in a whole new way. When you change your way of looking at these experiences you are in a different state of mind, one that allows new opportunities and possibilities to be revealed to you. Wont you take that one step and be free. Check out what we are doing on the site at DiedOnTheVine.com If you have a story to tell we would love to read it. Just think what a contribution you will be making. We would also very much like to hear visitor feedback.