You can be on Entrepreneur’s cover!

Get Back to Center: How to Deal With Stress in the Workplace When you allow stress to take over, your mental and physical health suffer.

By David Meltzer

entrepreneur daily

Opinions expressed by Entrepreneur contributors are their own.

Wavebreakmedia | Getty Images

Stress and anxiety are a part of almost everyone's life, especially entrepreneurs and those who operate in fast-moving industries or run high-pressure businesses. Some of us feed into this anxiety and stress, making the situation even worse, and preventing ourselves from recovering quickly. And when stress becomes chronic, it can lead to any one of a number of life-threatening diseases.

Related: 8 Ways to Clear Your Mind of Stress

Things like time pressure and the demand for perfection are a couple of the most common stressors. But there's a solution for anyone who has to deal with this issue: Having a mind-body intervention will create what experts call a relaxation response. When you learn to relax your body and quiet your mind, you can easily and quickly return to your center, empowering yourself to act with clarity and intention.

What is your center? It is the emotional state where you feel comfortable, relaxed and able to take on anything that comes your way.

Think of anxiety as a car.

This is my favorite analogy to explain the need to center yourself: Envision your day as a car that rests on top of the highest hill in San Francisco. At the beginning of the day, if you find your center, whether through meditation, yoga, a morning ritual, repeating a mantra or some other spiritual means, all it takes is one finger to hold that car at the top of the hill.

The minute the car, due to some stressor or anxiety, starts rolling down the hill, gaining momentum and "getting away from you," it takes more and more force to get it back to the top of the hill. Therefore, the easiest way to stay centered is to act immediately, right before your car starts to roll down the hill, using your preferred strategy to get back to center, so that you can hold your car on the hill with just one finger.

Related: How to Beat Stress and Boost Happiness (Infographic)

Stress your health.

The myriad negative health aspects that come with stress and anxiety are well-known. But sometimes we fail to consider the long-term impact that a contentious mindset can have. In 2012, a study published in The Lancet found that excess work stress increases the risk of a heart attack by 23 percent. Another study from researchers at the University of Sydney in Australia found that periods of intense anger and anxiety can increase the risk of a heart attack by nearly nine times.

If you learn a method to help you to get back to center, it'll be a significant investment in yourself, your health and your future. Employees who are overly anxious are much more likely to miss work, which puts additional stress on themselves and those around them, creating a vicious cycle, that demands intervention.

Related: Stressed? Here Are 5 Quick Relaxation Hacks You Can Do Almost Anywhere

Mind your mental health.

Just as important as the physical effects are the negative cognitive aspects of anxiety. Stress not only robs us of clarity, balance and focus, it also impairs our decision-making process. Without a clear mind, you are much less productive. When you are not at center, you react instead of acting with intention.

To demonstrate this difference, and the effects on productivity when it comes to acting and reacting, I like to give the example of a martial arts master who sits in the center of a circle and faces off against 12 other opponents. As he defends himself, it may look like he's reacting to each one. In actuality, he's fending off an attacker, then immediately getting back to center. He defeats another attacker, instantly gets back to center again, continuing until there are no more challenges. This fantastic defense strategy against attacks is only possible because the martial artist has perfected a relaxation response.

Related: 12 Research-Backed Practices for Enjoying Life Regardless of How Much You're Stressed at Work

Find your center.

In other words, when you are attacked, whether it's from your own attacking thoughts or an action toward you from another, it's much more effective to take an action that helps you get back to center before you respond, verbally and/or physically. In the case of the latter, sometimes just walking away with a smile on your face is the most formidable move.

In order to live your best life, you need to reduce your stress. To reduce your stress, you need to be able to quickly get back to center. Whenever you feel yourself slipping into the anxiety zone, switch your focus to getting back to center. Anytime you feel your negative emotions rise, instead of lashing out, go inward and get back to center.

Do yourself a big favor: Find and practice your preferred method to quickly return to center. Do so and you'll always be of sound mind and body as you navigate each day of your life.

David Meltzer

Co-Founder of Sports 1 Marketing, Speaker, Author and Business Coach

David Meltzer, co-founder of Sports 1 Marketing and host of Entrepreneur's podcast, “The Playbook”, is a Top 100 Business Coach, global public speaker and three-time international best-selling author who has been honored by Variety as “Sports Humanitarian of the Year”.

Want to be an Entrepreneur Leadership Network contributor? Apply now to join.

Business Solutions

Scan Easier and More Affordably with This 20% Discount

iScanner is a mobile app that makes document management, editing, and sharing easier.

Business News

This Fan-Favorite Masters 2024 Item Is Still $1.50 as Tournament Menu Appears Unscathed by Inflation

The pimento cheese sandwich is a tradition almost as big as the tournament itself.

Business News

I Designed My Dream Home For Free With an AI Architect — Here's How It Works

The AI architect, Vitruvius, created three designs in minutes, complete with floor plans and pictures of the inside and outside of the house.

Side Hustle

This Dad Started a Side Hustle to Save for His Daughter's College Fund — Then It Earned $1 Million and Caught Apple's Attention

In 2015, Greg Kerr, now owner of Alchemy Merch, was working as musician when he noticed a lucrative opportunity.

Business News

Adobe's Firefly Image Generator Was Partially Trained on AI Images From Midjourney, Other Rivals

Adobe gave bonus payments to people who contributed to the Adobe Stock database to train its AI, even those who submitted AI-generated images.