Diet, meditation, exercise, and even unplugging can help you feel and work better

The signs of stress are clear – sleep difficulty, irritability, focus issues, and even physical symptoms, such as headaches, high blood pressure, and more colds.

Entrepreneurs are particularly susceptible to stress, because so much is “on their shoulders” all of the time. According to Statistica Brain, over 70% of entrepreneurs have experienced physical symptoms from stress. While physical symptoms are detractors of productivity, so are the mental effects of stress.

So, how to combat this growing problem? Research has shown some solid answers to this question, and here are five of them.

1. Physical Activity

This is nothing new. We all know that getting physical, even if for short bursts, feels good and helps us re-focus on the tasks at hand. We can join a gym and workout several times a week during non-work hours. But what do you do if you are stuck in your office all day and the stress is mounting?

Getting in short spurts of physical exercise in the office can really help, as a Princeton University study recently showed. Here are some things you can do:

  1. Turn on some upbeat music and just dance for a few minutes
  2. Keep some small weights in your office. Take a breather and work with them
  3. Other small activities – stand up and do jumping jacks, followed by stretching. This will help to re-organize your brain, so that you can regain your focus on the tasks at hand.

2. Get in Touch with Nature

There is a reason why giant tech industries have built campuses that include a lot of green space for their employees. They have read the studies, and they know that productivity increases when there is less stress. And a big factor in stress reduction is tapping into nature. The less green space people experience, the less their body’s hormones function properly.

Getting nature into your office environment may be difficult, but plants and fish aquariums may help. And you are better off taking a lunch break that gets you outside. Brown bag your lunch with healthy foods and go outside.

Also read: In video, how fear setting can help you take action and thrive in high stress environments

3. Incorporate Meditation in Your Daily Schedule

Yes, we have all heard that this is a stress reliever. But times of day are important. First thing in the morning, some simple meditation exercises will allow you to better face that early morning rush of activity. During the day, as stress begins to overwhelm you, close your door, sit quietly and visualize some pleasant, peaceful scenes. Put yourself in those scenes, breathe slowly, and experience the calm.

Meditation also proves to be a great way to wind down before going to bed at night. Sleep studies have shown that this allows people to fall asleep and stay asleep. There are a multitude of great sleep-aid apps that can be downloaded and used for this purpose.

4. Your Diet is Critical

Fast foods and snack machines are contributors to stress. You may get an initial burst of energy, but the after effects are sluggishness and inability to focus (not to mention the increase in belly fat). Research has shown that there are five foods that will help reduce stress. Incorporate them into your daily diet – nuts, whole grains, yogurt, berries, and dark chocolate.

We all know what a heavy meal does to our systems. We feel stuffed and sluggish. And we are less willing to cope with stressful tasks.

Avoid heavy lunches. Instead, load up on these healthy snack foods, get outside while you eat them, and return to your office feeling energized rather than tired.

Also read: Overworking is not sustainable, and these 4 steps will help you become proactive in dealing with stress

5. Unplug

Interruptions throughout a workday create stress. You are deep into a project, and your phone is pinging – alerts of messages and emails, not to mention the ringing. Every interruption “ups” that stress level just a bit. So, here are some possible solutions:

  • Turn off the ping alerts
  • Set a time every few hours or so to check messages and calls
  • Let others know that between certain hours you will not be responding to their calls and messages – and, to reinforce that for yourself, turn your devices off during those hours.

Here are just 5 things that you can do right now to reduce your responses to stressors. They are simple and easy. Try them for just a month and see how much better you feel and behave.

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