Getting sick more often Feeling depressed Having aches and pains Dealing with digestive problems like constipation Performing poorly Making impulsive decisions Withdrawing from others Eating too much or too little Sleeping too much or too little Experiencing a lack of sex drive
Performance at work Performance at school Relationships (romantic and familial) Children Money troubles Perfectionism Rigid thinking Pessimism Chronic worrying
Deep breathing can be done anywhere. If you are a beginner, however, aim to find a quiet spot where you can sit comfortably and undisturbed for a few moments. Take a normal breath. Follow up with a deep, cleansing breath in through your nose that causes your lower belly to rise. Hold the breath for 1 or 2 counts before exhaling slowly, letting your lower belly deflate as the air passes out through your mouth. Repeat the cycle several times until you feel more relaxed.
Challenge yourself to figure out each of your problems, the source of these problems, and your desired outcome. Make a list of Options to resolving each problem. Consider the pros and cons of each option, selecting the one that will help you reach your desired outcome. Create an action Plan to following through on the solution within a realistic time-frame. Evaluate your progress. Determine if you are happy with the results. If not, go back to your list of options and revise your action plan.
Find a quiet, comfortable spot where you can sit without distractions for several minutes. Sit erect without perching or leaning back. If you are on the floor, cross your legs. If you are on a chair, position your legs in 90-degree angles. Drop your hands atop your thighs. Close your eyes or position your gaze at an uninteresting space on the wall ahead of you. Take a deep cleansing breath, in through your nose and out through your mouth. “Follow” your breath, simply noticing each inhale and exhale. Eventually, your thoughts will wander from your breath. Acknowledge this without dwelling on the thought or criticizing yourself - just return your attention to your breath.
Sit in a comfortable chair with your feet touching the floor. Place your hands on your thighs. Take a deep breath, letting your lower belly inflate with the inhale. Release the breath. Starting with your feet move up throughout your body tensing each muscle group, holding the tension, and then releasing the tension. As you hold the tension, notice what it feels like. Then, when you release the tension, also notice what that feels like. Practice this exercise for 15 minutes daily or whenever you encounter tension and stress.
What can you do during an active break? Stretch. Drink water. Walk around to a different area of your workplace. Even better, take a quick walk outdoors and get some fresh air.
Each morning - or the night before - make a list of your to-dos. Write down all the tacs you need to get done that day. Next, take any particularly large tasks and break them down into smaller steps. Finally, mark items on your list by priority using the A-B-C method. A - tasks that are significant to your professional and/or personal growth; tasks in support of important people in your life; tasks that are both urgent and important B - any tasks that are important, but do not have the urgency factor C - tasks that it would be nice to do, but not important Finally, start working on your daily to-do list completing your priority A’s first.
If you are new to delegating, choose a relatively small task from your to-do list. Think of a person who already has the skills, or is willing to learn how, to perform this task beautifully. Clearly state your specific needs and any details or deadlines associated with getting the task done. Check in on the person’s progress regular without micromanaging or being judgmental.
Is this new commitment something I feel strongly about? Is it important to my goals? If not, pass on it. Is this new commitment a short-term stressor or will it be adding weeks and months of additional stress to my plate? If it’s short-term, take it. If it’s long-term, only take it if it is extremely meaningful to your personal/professional growth and worth the burden. Am I saying “yes” out of guilt or obligation? If so, don’t do it. Do I have time to sleep on this and weigh the pros and cons without having to make a snap decision? If so, sleep on it.
Think about some things you once liked to do or are interested in doing. Make sure it’s something that will actually relieve stress rather than contributing to it. Plus, ensure that you will participate in this hobby regularly. Suggestions for hobbies include writing, painting, playing a musical instrument, volunteering, gardening, and playing sports.
Learning to be more realistic in your thinking and goal-setting can help you overcome perfectionism. Recite realistic statements such as these when you catch yourself setting impossible standards or criticizing your abilities:[20] X Research source No one is perfect. All I can do is my very best. Making a mistake does not make me a failure. It’s okay to not be at the top of my game sometimes.
Will this matter in one year? Five years? What’s the absolute worse that can happen? If the worst happens, can I handle that?
Each day take note of self-criticism. Note the situation or stimulus that caused the thought. What was your behavior? Feelings? Write down the exact thought as it came to you. (i. e. “I will never get promoted. “) Write down what happened after the thought. How did you feel? How did you act? Decide how you would respond to a friend. Would you correct him? Would you tell him about all the strengths he has? Practice this same courtesy to yourself.
