Table of Contents
• Introduction
• Stuck In A Rut
• Effects Of Stress On Your Body
• #1 Laugh More
• #2 Stop Complaining & Be Grateful
• #3 Do Something You Enjoy
• #4 Seek Positive Reinforcement
• #5 Exercise and Eat Healthy
• #6 Meditate To Accelerate
• Conclusion
Introduction
Up until this point in your life, you’ve been taught to invest a lot of time, money and hard work into building a successful career.
But there’s a good chance you’ve never learned how to build that career without jeopardizing your mind, health and quality of life.
The American Psychological Association has found the factors below are the most common reasons for stress on the job.
• Low salaries
• Excessive workloads
• Few opportunities for growth or advancement
• Work that isn’t engaging or challenging
• Lack of social support
• Not having enough control over job-related decisions.
• Conflicting demands or unclear performance expectations.
One or more of these stressors has likely gotten you ‘stuck in a rut.’
Avoid this rut also known as the ‘silent killer’ by incorporating the six steps you’re about to learn. Do each for at least 10-minutes daily. That’s just one hour out of your day.
Soon, these steps will become habit. And soon, you’ll find yourself worrying less about the daily grind and focusing more on your self-worth, your mind and your heart.
That’s when your true power emerges!
Stuck In A Rut
I’m no psychic, but I know what you’re going through.
Do any of these scenarios sound familiar?
You’re nervous about company layoffs and whether you’re next to be cut.
Your bosses keep adding more work to your load and they expect you to do it al with fewer resources more than ever before.
You’re beginning to real y experience the truly feeling of being overworked and underpaid.
Or…you put in countless hours, even after leaving work only to find out your bosses promoted someone else or hired from outside the company.
Also…your creativity and motivation are waning because you’re not being challenged anymore or you feel undervalued.
It’s come to a point when your alarm clock goes off in the morning, you immediately dread your day ahead. So, you snooze and snooze until you final y drag yourself out of bed.
If only you didn’t have bills to pay, you think.
You’re eating horribly or not eating at all because of all the extra stress you’re feeling.
On top of all that, you’re monitoring what your friends and family are doing on social media and it’s making you feel crappy about your life because everyone seems to be having fun except for you.
Every night, it’s a struggle to fall asleep. Even when you do, you don’t rest well because your mind and body are on overdrive and in a constant state of stress.
Before you know it, your alarm clock goes off. And, you have to do it all again. And again. And again.
Months go by, years go by…and there doesn’t seem to be an end in sight.
Yes, you’re official y stuck in a rut.
First off, let me tell you – you’re not alone. And what you’re feeling is very real. I know the feeling. I’ve been there.
The good news is it doesn’t have to be this way. But, there’s only one person who can change your situation. And that’s YOU!
Effects of Stress On Your Body
If you don’t take action to manage your work stress, you’ll pay for it in the long run.
The WebMD article entitled “The Effects of Stress On Your Body” states 75 to 90% of all doctor’s office visits are for stress-related ailments and complaints.
It also states stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression and anxiety.
The Occupational Safety and Health Administration (OSHA) declared stress a hazard of the workplace which costs American industry more than $300 billion annual y.
You cannot eliminate stress or escape it altogether. Your goal is to strengthen your mind and body so you can stand in the midst of stress and be completely ok with it. From this place, you can think better and make better decisions about your life and where it’s going.
All you need is 10 minutes a day for each of these steps. If you do more or a little less doesn’t real y matter.
What matters is that you get into a consistent pattern of doing something positive for yourself. The more you practice, the more consistent you become and the more you’ll reap the benefits.
#1 Laugh More
When you’re feeling overwhelmed, stressed or inadequate, laughter is the best medicine!
Social media attacks us with images, thoughts and ideas in more ways than ever before. These add to the pressure we already put on ourselves.
Find a reason to laugh more.
Watch a hilarious movie. Read a funny book.
If you don’t have the time, visit YouTube where there are tons of videos of bloopers, funny pranks or other hilarious clips.
By laughing so hard that your stomach hurts, you can actual y work your abs, trigger the release of endorphins and ultimately change how you feel about your life.
Another way to induce laughter is to turn up your favorite song and dance like no one’s watching for 10 minutes. Go crazy! Get silly. Get your giggle on.
Avoid laughing it off with friends by getting drunk at happy hour.
You can have an occasional drink or more. Just don’t rely on it to forget about your worries.
It’ll lead you to a dead-end.
#2 Stop Complaining and Be Grateful
Develop a habit of being grateful for all the good in your life.
Stop complaining about how life is so hard, how someone has done you wrong or is too incompetent or how one bad thing after another keeps happening to you.
Complaints consume your heart and mind and leave no space for peace, joy and abundance that you deserve.
Start with the fact that you’re alive and able to receive this free report.
There’s a reason you came across this message. Look at it as a sign from the
Universe or any other higher power you believe in.
Take 10 minutes at the beginning or end of your day to focus on what you’re thankful for. Write it down in a journal so you can review it later.
If you’re a techie, find a gratitude journal app on your smart phone.
Whatever it takes.
Just start focusing on the positive and you’ll begin to see more positive show up in your life.
Say thank you to people more. Smile more.
You’ll be surprised how your world will start to change.
#3 Do Something You Enjoy
There has to be something you real y enjoy doing.
Like meditation, immersing yourself in a hobby will help keep your thoughts on the present moment and not on what happened in the past or what you hope happens in the future.
For 10 minutes or more, forget about all your worries by doing what makes you feel good and gives you a sense of accomplishing.
This could be cooking a feast for your family or friends to enjoy, reading a good thriller, finding that perfect image to photograph, or getting a hole-in-one.
It’s all about giving your mind a break from al the thoughts that cause you to stress out or worry or feel inadequate.
Hobbies can add some fun and freedom to your life reducing the impact stress has on your and body.
Some research shows workers who are engaged in a hobby for at least 10-30 minutes a day avoid burnout, are less susceptible to fatigue and depression, and have lower blood pressure, total cortisol and body mass index.
#4 Seek Positive Reinforcement
When I’m feeling defeated, overwhelmed or stressed out, I know it’s time for me to feed my brain with something positive.
Take advantage of al that’s positive on the internet.
My constant source is YouTube. It’s filled with positive video clips that are great sources of inspiration.
Google is also a good resource.
And good old’ fashion personal development/self-help books are chalk full of information. If you don’t have time to read, just download an audiobook right to your phone and listen on your drive around town.
Avoid al hype and temptation on social media and all the negative news sites.
Stay above the madness and rat race by making it a habit, even just 10 minutes a day to absorb positive information.
The answers and inspiration are all out there for your to access – you just need to ask (search) and you’ll receive.
#5 Exercise And Eat Well
It’s important to build up your mind and your body.
When one or the other is out of balance, you’ll experience some sort of discomfort, pain or mental challenge.
If you’re not already engaged in some kind of physical activity, just get started.
It’s easy to get your heart rate up in 10 minutes a day. One hundred pushups and 100 sit-ups. Jumping jacks, power-walking or jogging around your neighborhood are a good start.
If you’re a beginner, bring it down a notch and work your way up to building your endurance. Don’t give up. You body WILL get stronger.
Below is a list of a fat-burning routine from popular Youtube trainer Jordan
Yoeh. One round lasts about 4-and-a-half minutes.
Repeat it 2-3 times.
Push Ups, Jumping Jacks, Mountain Climber, Sit Ups, High
Knees, Plank (30 seconds work, 10 seconds rest)
Feel free to replace with exercises you prefer.
The point is just get physical. And practice being more consistent.
And soon, you’ll work your way up to at least 20 minutes or more of cardio exercise.
#6 Meditate To Accelerate
And now to the last but the most important step to distress in any situation – meditation.
This singular step can move you faster towards managing work stress.
If you haven’t already given meditation a chance or you have and it just didn’t stick, give it a chance again and again.
Remember, repetition is the mother of skill.
Meditation is not about clearing your mind of al thoughts or about transporting yourself to a magical and mystical place.
This is how simple meditation is.
Sit or lie down in a comfortable position. Close your eyes if you’d like.
Begin to focus your attention on the sound and feeling of your breath as you inhale deeply. Notice how it feels and sounds when you exhale.
You wil likely start to think about this, that, and the other. And that’s ok.
Don’t beat yourself up or consider it a failure if you keep thinking about stuff.
Just allow it come in your mind and then give yourself permission to let it go. Don’t fight it. Just acknowledge those thoughts, smile, then go back to focusing on your breath.
Meditation is about being able to sit there and be fine with those thoughts of the day and then redirecting your thoughts on your breathing.
Each time you do this you build up your brain just like do to your muscles when you work out.
It gets easier and easier.
Before you know it, you’ll begin to reap the awards of a much more peaceful, focused and rewarding life.
Conclusion
It could be that your situation at work is just not something you can change right now.
Your company may have to downsize to keep afloat. Someone else gets a promotion for a job you wanted.
Whatever the circumstance, accept it, acknowledge it and appreciate the lesson life has to offer.
Take control of how you’re “being” about it.
Remember, your mind is the most valuable asset you have that can change your reality.
Before you lash out at someone, burn a bridge by walking off the job, or allow the stress to overcome you, learn how to shift your attitude about the whole thing. Learn to work smarter, not harder.
These steps will help you sharpen your mind. You’ll begin to see that life is great no matter what the circumstance.
Start by picking one of the things above and do it right now. Not tomorrow, not next week. But, right now!
By taking this one important step, you’ll send a very powerful message to your brain that you mean business and that you’re ready to claim the life you deserve.
Share this content:
About the Author
