• Exercise. Along the same lines as yoga, but more expansive, is general fitness time. Ideally 30 minutes a day will help to release tension and stress from your body and increase your overall energy. When you work out you tend to be mentally sharper, more alert and able to focus. This allows you to get your work done faster and better and therefore remove pressures on you that contribute to stress. The ability to manage your frustration and stay calm is helped with prioritizing regular work outs. Many people find it hard to find the time… so you can challenge yourself by parking farthest out in the parking lot, taking the stairs vs. the elevator, etc. It is hard, but start with 10 minutes a day … there are some great 10 minute work outs to get you in the routine.

• Mental perspective. Consider your perspective. Are you caught in blaming, judging, demanding, etc.? In leadership the posture of “the buck stops here” is an effective way to shift to solutions vs. passing blame. If you look at the situation, focus on the opportunity or personal challenge, it will help you to master it and get through it faster.

• Environment. Keep relaxing things in your environment. Candles, soft music, relaxing pictures, soft colors, lavender diffuser, etc.

• Count. The basic “count to 10” can be useful. Sometimes you are so frustrated you say something you regret. A hurtful word can be forgiven, but the “mark” of the word said is always there.

• Fresh air. If things are stressful, go outside. I even do this at my home office. When I feel in a rut, stressed or challenged, I take a 10 minute break and go outside and sit on our front porch rocking chairs (there is something therapeutic about rocking too). A little change of scenery can help.

What would help you? Think about what things help you relax and integrate those in your space so you are prepared the next time you are feeling a little exasperated!

Christy Geiger, Executive Business Coach & Trainer, Minneapolis, MN

Both good and bad stress can be out of your control, and put some pressure on you to move forward. Good stress however can be an accountability to drive you to get things done (i.e. a deadline and means to get a project done), and also supports you to stay focused and on task. When you have good stress and you can properly prioritize and move forward with needed decisions and actions.  There is likely a thin line between good stress and bad stress, in that too much good stress might be the tipping point to bad stress. 

Much of life is how we choose to respond to it. When we choose to be overwhelmed by our stress it piles up and becomes bad stress. When you deal with each challenging situation that comes up and push through it, it can be a good stress that is a catalyst for new opportunities versus if you procrastinate and avoid, it can be a breeding spot for future bad stress.   So whatever the stress, break it down into bite size bits and get it done and keep moving!

Christy Geiger, Executive Business Coach & Trainer, Minneapolis, MN

1) Set your “stage” for work. What inspires you, what relaxes you, what brings you joy? Decorate your office with some “art”… some people put motivational quotes or passages, pictures of family, certificates of achievement, photos of their WHY (i.e. working hard to save for retirement at the beach), etc. Having these inspirational pieces make your office more enjoyable to be at and help you to relax. Music, smells (i.e. candles), sounds (i.e. fountains) can also help to make a more relaxing environment. Think about the most relaxing place you enjoy going and try to bring in a few of those attributes to your office space.

2) Keep your office space neat and organized. While some people believe they work better in their piles, it has been studied and proven that piles create more stress, take more of your time looking for things and result in reduced productivity. All of this is related to stress. When you can get things done efficiently, not only do you work at a high performance level but you finish your work quicker. So keeping your office neat and organized will get you out of there sooner and reduce your stress while you are in it.

3) Cluttered space is a combination of the two challenges above. It is important to ‘weed” through your stuff and get rid of things. In today’s digital world with a good computer file system and a strong back up system, you can reduce the paper you have. There is a book on Feng Shi and Clutter that tells the cost of clutter in your office and home… just saving things that can be recycled requires you to have more space, more heating/sq. ft. expense, etc. Clutter can make you feel like you have more to do and make it more difficult for you to “finish” tasks as you get distracted with clutter that you touch trying to complete a task. It is a great practice to at least ONCE a year empty your office and sort as you put it back, returning only things that are needed.

Christy Geiger, Executive Business Coach & Trainer, Minneapolis, MN

How do you do it? When you say “YES” to a new activity, you have to say “NO” to remove something else that is already on your full plate. Here is how:

1. Be clear on your priorities and what is important. If you are not clear, you will not have a compelling reason to say “NO” when you feel drawn to accept a new item on your plate. Try to strike a balance with the Essential 8: family, friends, work, health, budgeting, fun, physical space (home, office, car), and personal growth (spiritual, educational, personal development). i.e. #1 Family. I will spend 5 hours a day taking care of my family and making sure they get their needs met. #2 Work. I will spend 8 hours a day working on projects that product an income of $5000/mo. so I can provide the best for my family, etc.

2. Set filters for each of your Essential 8 areas. You want to have your Essential 8 listed by priority and set a filter for each (take the purpose/goal for each area and then be clear on what fits and what does not). Take special note of the proportion each area is getting. If priority #1 is family, #2 is work, #3 is health and you have 100% work commitments and no family time or personal care several things will happen. Your health will suffer which will then jeopardize your physical ability to complete those tasks and your family will interrupt and demand super human feats for you to squeeze their needs onto your already full plate. These filters will help you discern to what things you need to say “NO” too in order to maintain balance.

3. Evaluate what is on your plate. Considering each of the Essential 8 areas and your priorities, determine what your “needs” are. “Should’s” need to more to one side of the fence. Do you need it or not? Consider your balance so you have some big projects (meat), some personal care (veggie), some daily necessities (good grain/filler), and a hobby/fun thing (dessert). These are the things to which you are saying “YES!”

4. Say “NO” to the things that do not meet your filters. These may be the least important things on your list OR new things that come up in your life. Remember whenever you say “YES” you are saying “NO” to something. If you say “YES” to a weekend project at work, you are saying “NO” to your family time that weekend. You may not have to tell your family “NO” but that will be the result. If you say “YES” to volunteer at the evening carnival you are saying “NO” to your workout – which could result in your being more tired and lethargic and therefore less productive the next day.

When you say “NO” you have more power to say “YES” to what is important. Remember “NO” can mean never, it can also mean, “no, not right now”. Let yourself have some space to do what is important. You will experience the power of balance and boundaries which will result in you being more effective and productive. You will enjoy less stress and peace with your life.