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5 Top Stress Management Tips for Busy Professionals

5 Top Stress Management Tips for Busy Professionals

Stress management is a key part of professional performance

Long days. Short deadlines. Conflicting demands. Stressed co-workers. Team-mates who don’t deliver. It’s almost impossible to hold down a professional job in the 21st century and not have to deal with stress on a daily basis. And that doesn’t even begin to address all the stress we’re exposed to in our personal lives.

Luckily, as a society, we’ve mostly moved on from the old “Suck it up, sunshine!” mentality that used to characterise many workplaces.  We recognise that chronic stress isn’t about being lazy or being weak: it’s a genuine issue that has genuine consequences on physical and psychological health.

So it’s no surprise that professionals who know how to manage their stress constructively are often among the best performers in any given company.

Want some help managing your stress?  Here are our five top recommendations…

 

5 Top Stress Management Tips for busy professionals

1. Get enough regular exercise

A big part of the damage from long-term stress comes from the cocktail of hormones your body releases when you’re stressed.  Adrenaline and cortisol, two of the key culprits, are designed to help you react quickly to a physical threat.  They’re less useful, however, when yours stressors are psychological – and when those stressors are happening all the time.

The good news is that movement is incredibly effective at flushing the stress hormones out of your system. Plus, it releases feel-good brain chemicals called endorphins that make you feel less stressed .

That works no matter what kind of exercise you do – so pick something you enjoy!

2. Find a self-calming activity that works for you

Another extremely effective way to manage your body’s stress response is to use one or more self-calming activities.  Some of the most popular choices include diaphragmatic breathing, mindfulness meditation, journaling, colouring, or listening to relaxing music.

Some techniques  – e.g. tai chi, qi gong, yoga, or simply walking in nature – combine movement with relaxation for extra stress management benefits.

3. Get more fresh, whole food into your day

When you’re stressed, your body uses up more of certain nutrients (e.g. Vitamins A, B1, B6 and C ) than it normally would.  And because stress can trigger your body to produce more free radicals than usual as well, increasing your antioxidant intake can also be useful.

The smart way to do this is to make sure you’re eating more fresh, whole food: vegetables, fruit, nuts, seeds, whole grains, healthy fats and lean protein.

4. Check your Magnesium intake

Another important nutrient for a healthy stress response is Magnesium.  Your cells release this essential mineral to buffer the effects of all those stress hormones – so the more often you get stressed, the more Magnesium you use up.  

Eating more of the foods in Tip #3 will help to top up your Magnesium levels. If you’d like to go beyond that with a supplement, ask your pharmacist or health store professional for advice.

5. Try out some herbal stress managers

Many cultures throughout the ages have used herbs to assist those who were dealing with the effects of stress.  Four of the most popular options to help maintain performance under stress today include Siberian ginseng, Schizandra, Astragalus and Withania (also known as Winter cherry).

 

Again, to find a formulation that includes all of these herbs, speak to your pharmacist or health store professional.

 

1 http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 
2 http://www.livestrong.com/article/391241-what-vitamins-should-you-take-for-stress/ 


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5 Top Stress Management Tips for Busy Professionals

Long days. Short deadlines. Conflicting demands. Stressed co-workers. Team-mates who don’t deliver. It’s almost impossible to hold down a professional job in the 21st century and not have to deal with stress on a daily basis. And that doesn’t even begin to address all the stress we’re exposed to in our personal lives.

Stress management is a key part of professional performance

Long days. Short deadlines. Conflicting demands. Stressed co-workers. Team-mates who don’t deliver. It’s almost impossible to hold down a professional job in the 21st century and not have to deal with stress on a daily basis. And that doesn’t even begin to address all the stress we’re exposed to in our personal lives.

Luckily, as a society, we’ve mostly moved on from the old “Suck it up, sunshine!” mentality that used to characterise many workplaces.  We recognise that chronic stress isn’t about being lazy or being weak: it’s a genuine issue that has genuine consequences on physical and psychological health.

So it’s no surprise that professionals who know how to manage their stress constructively are often among the best performers in any given company.

Want some help managing your stress?  Here are our five top recommendations…

 

5 Top Stress Management Tips for busy professionals

1. Get enough regular exercise

A big part of the damage from long-term stress comes from the cocktail of hormones your body releases when you’re stressed.  Adrenaline and cortisol, two of the key culprits, are designed to help you react quickly to a physical threat.  They’re less useful, however, when yours stressors are psychological – and when those stressors are happening all the time.

The good news is that movement is incredibly effective at flushing the stress hormones out of your system. Plus, it releases feel-good brain chemicals called endorphins that make you feel less stressed .

That works no matter what kind of exercise you do – so pick something you enjoy!

2. Find a self-calming activity that works for you

Another extremely effective way to manage your body’s stress response is to use one or more self-calming activities.  Some of the most popular choices include diaphragmatic breathing, mindfulness meditation, journaling, colouring, or listening to relaxing music.

Some techniques  – e.g. tai chi, qi gong, yoga, or simply walking in nature – combine movement with relaxation for extra stress management benefits.

3. Get more fresh, whole food into your day

When you’re stressed, your body uses up more of certain nutrients (e.g. Vitamins A, B1, B6 and C ) than it normally would.  And because stress can trigger your body to produce more free radicals than usual as well, increasing your antioxidant intake can also be useful.

The smart way to do this is to make sure you’re eating more fresh, whole food: vegetables, fruit, nuts, seeds, whole grains, healthy fats and lean protein.

4. Check your Magnesium intake

Another important nutrient for a healthy stress response is Magnesium.  Your cells release this essential mineral to buffer the effects of all those stress hormones – so the more often you get stressed, the more Magnesium you use up.  

Eating more of the foods in Tip #3 will help to top up your Magnesium levels. If you’d like to go beyond that with a supplement, ask your pharmacist or health store professional for advice.

5. Try out some herbal stress managers

Many cultures throughout the ages have used herbs to assist those who were dealing with the effects of stress.  Four of the most popular options to help maintain performance under stress today include Siberian ginseng, Schizandra, Astragalus and Withania (also known as Winter cherry).

 

Again, to find a formulation that includes all of these herbs, speak to your pharmacist or health store professional.

 

1 http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 
2 http://www.livestrong.com/article/391241-what-vitamins-should-you-take-for-stress/ 


5 Top Stress Management Tips for Busy Professionals