Tag Archives: stress

NEW YEAR RESOLUTIONS

I am not sure as to how many of you have made New Year resolutions in the past, I certainly have. Did you stick to them? Did they work out for you? Invariably they don’t as time goes by they somehow seem to lose their importance to you.

To have a true resolution you have to think about it, and get it sorted in your head before you even start to commit to it. It is like setting an outcome or a milestone in your life – are these outcomes really what you want? How will you maintain your determination to achieve them? What will you do when you have achieved it?

I have heard people say that they wanted to lose some weight, as they want to look good on their beach holiday. They then set themselves a target to aim to lose 14lbs or 6.35kg. They then start to eat better, cut out certain foods, take more exercise. After a week or so they jump on the weighing scales and deflate themselves as they are nowhere near losing those 14lbs. They are setting themselves up for not reaching their goal – as self doubt creeps in and de-motivates them.

If you look at it in another way, 14lbs or 6.35kg is the target, when do they want to achieve that weight loss? Let’s say they start it on 1st of Jan 2017 and I want to be 14lbs/6.35kg lighter by the 30th of June – which is 6 months. So by doing the math 14lb over 6 months is 2.3lb or 1.06kg’s every month. Here in the UK a standard bag of white sugar is 2.2lb or 1kg, to some they will see an image of the bag of sugar and then start to think this task is not achievable.

A change of Mind Set is key at this point:-

Target by Month (6) = 14lbs is 2.2lbs or 1.06kg to lose per month

Target by Weeks (26) = 0.54lbs or 0.24kg to lose per week

Target by Days (181) = 0.08lbs per day or 0.04kg to lose per day

When looked at in this way, it is very achievable.

So by changing your Mind Set around your Outcome – makes your Outcome a very real possibility. 

Have a Great Day

Advertisements

Leave a comment

Filed under Coaching & Mentoring

RECOGNISING FACTORS OF STRESS

what do you want me to do
I have been very humbled by the comments and emails I have received about my Blog about stress and its challenges. There is one overriding theme through these communications. How does a person realise they are stressed or not? Remember stress is an essential part of Humans functionality. This part is good as a reasonable level of stress does work for us, not against us.

However when these levels get too much, our minds go into overwhelm. This in itself creates what some might call ‘irrational behaviour’. This may not be recognised by the individual concerned. It is easy to say – recognise and deal with it – not so easy when you are immersed in it.

Apart from the obvious indicators or stress such as , levels of low energy, irritation with others, anger about stuff in general, possibly leading to a withdrawal into a ‘personal world’ almost cutting yourself off from others both and work and socially. We all have what I describe as trigger points that will spark a reaction from this person. These trigger points vary from person to person as each set of circumstances are different. Here is a small list of what for some are those trigger points. Have a look at these and read them with an open mind. Some of them may strike a chord with you, a co-worker or close friend. As we all know stress can and does have very serious effects on a person’s quality of life – and life itself.

Alcohol/Tobacco
In my experience as a Coach, I have come across some people who call for a drink on the way home from work. However in some circumstances one drink will lead to two and maybe more. This person might then end up in court on a drink driving charge, involved in an accident hurting themselves or another innocent person. In fact they might have another drink when they get home.
The same thoughts apply to smoking. There are some people who ‘eat’ cigarettes; they go through 2 or 3 packs a day. Not only is it expensive, and they are damaging their health as well. The alcohol and tobacco elements become this persons ‘comfort blanket’ – their ‘feel good factor’.
Does this sound familiar to you?
Do you have a drink because the bottle is there?
Do you light up that cigarette, even when you don’t want it?

Anger/Frustration
I have also coached people who are fine at work. They perform their job well; they are liked and respected by their peers. However when they get home the family bears the brunt of their stress and frustration. The slightest little thing will cause a person to raise their voice at their other half. I have come across examples where a person walks into the house and steps on a toy – Boom – World War 3 has started. There are some people who have very heated discussions as to who has the TV remote. Something as simple as this can escalate into a very serious situation. Sometimes this type of interaction could lead to physical harm to one or both parties.
Does this sound familiar to you?

The ‘Bedroom Department’
The ‘Bedroom Department’ is seldom talked about. There are times when a person (Male or Female) has not been able to make love to their other half in the way they used to. This is not just a male issue. This in my experience can affect both men and women. In most examples that I have come across, the very fact that they cannot make love brings an added level of stress on top of the existing one. Another factor comes in to play here. Which is a person’s Ego. Like excess alcohol consumption, drugs, unacceptable behaviour at home and the office and the ‘Bedroom Department’, become a Taboo subject or subjects.
Do you have a Taboo subject?

Work Related Issues
Work related stress is one of the most common causes of raised stress levels. If you work at a Company where there are the usual levels of stress – then that is good. This is a Company that does not makes totally excessive demands of its work force. There are structures in place such as your job description is clearly defined. The Company empowers and trains you to complete your allotted tasks. It will have work schedules that are achievable and realistic and challenges you in your current role.
On the other hand, you may experience bullying, unrealistic time pressures, overbearing supervisors and senior staff, no or very little training, travelling to work, redundancies, down sizing and maybe having to work overtime to make a decent wage. These are just a few examples – I am sure that you can think of a lot more. I do not have a ‘silver bullet’ for the examples above. However, in most countries that I deal with there are Company policies and National legislation in place to protect workers against such actions and anti social policies.

If you are involved in your Companies downsizing policy – then see it as an opportunity to seek a role elsewhere. You will have skills and experience that are transferable to another employer. All is not necessarily lost, even though it might feel that way at the moment. Focus on what you want in the future – is what you are doing and having to experience getting you there.
Do you have an Action Plan to get what you want?

Do Not Become A Statistic
I was once a Police Officer in the UK. I was working in the gaol area one night when a guy was brought in under arrest. It turns out that he was arrested on suspicion of Burglary. He was an articulate man, well spoken. Not the usual type of person that a gaoler is used to processing. Once he had been placed in a cell, I did my rounds. After 30 minutes I checked on him to see if he was alright. I got a lot of attitude from him, he thought I was judging him. As I was on the other side of the cell bars to him.

He went on to say that he was a former Company Director with a 6 figure salary, Company Car, Health Benefits, the full works. He was then let go by this Company – and could not face going out in the job market for fear of failure which stressed him enormously. The only way he thought he could feed his family was to rob houses. Which thankfully he was not very good at. He made the point to me, that, I could be on his side of the bars if I make a wrong turn or decision in the future.
Do you know that conversation has stayed with me since 1982!

You are not alone, call me (+44) 0799 099 1103

richard@saxtonpartners.co.uk

LR10aa

Leave a comment

Filed under Coaching & Mentoring

DEALING WITH STRESS

suspicion
Since my last post on recognising stress. I have been asked if I have any more tips on dealing with stress. Here are a few more of my thoughts, They may not tick the box for all of you reading this. However it might help you to create your own strategy – after all if you ‘own’ the strategy, then you will have more change of success. If these do tick the box for you, then start that change process – NOW!

If you look at my previous blog, the main thrust of it, is that someone has a need to recognise the symptoms that are actually stressed. This in turn will then enable that individual to make two choices. Address the stress or simply get on with it. Remember me saying, that we all need a bit of stress to make us function as Humans, to create and achieve our goals for ourselves and our loved ones.

There are some simple things you can do to de-stress yourself:-

1.) Exercise.
This might take the form of joining a gym. When you do go, work at your own pace, do what you want to do. Be yourself and work to your needs not the people around you. Or simply put on your coat and go for a walk – whatever the weather.

2.) Take a snap shot of your life.
Simply look at some of those things that could be causing your stress. A sudden shift by you will not be sustained, as you will revert back to type in time. A small shift on a regular basis is all you need. Remember that phrase “If you do what you have always done, you will get the same result.” Therefore if you don’t tackle stress – you will still end up feeling stressed.

3.) Me Time.
When do you ever have ‘Me Time’? This is very important as you can give yourself some quality ‘Me Time”. By the very fact you are assigning yourself this time – will give to yourself a huge feel good factor. ‘Me Time’ can simply mean listening to music, going out with friends and/or socialising, or doing a bit of mediation or reading.

4.) Give yourself a Challenge.
You might decide to enrol at College and do a basic language course 1 evening a week. If this challenge is a physical one – this will tick this Challenge Section – the ‘Me Time’ Section and the Exercise Section. A win – win – win.

5.) Accept the things you cannot change.
This might be the most challenging aspect. Some things are completely out of our control, there is nothing we can do about them. So why stress about it? Accept the fact and work with it.

These are just some ideas to ‘kick start’ your thinking. If you want me to help you think through your new way of thinking – simply contact me via this blog.

This is your life – your body – your mind. You owe it to yourself to ‘own it’.

Have a great stress free day.
woman thumbs up

Leave a comment

Filed under Coaching & Mentoring

STRESS AND HOW TO RECOGNISE AND DEAL WITH IT.

LR10aa
Stress is nothing new in human evolution. Our ancestors have experienced stress and its effects. However we all seem to think it is a modern day phenomenon.
Stress has all sorts of definitions. The one I like describes stress as the experience of unpleasant over or under stimulation. Yes – Over Stimulation OR Under Stimulation. We as humans cannot function without some sort of stimulation or challenge. This stimulation provides excitement, drive and indeed motivates us – as long as you feel in control.
Stress is the mismatch between these challenges that face you and your belief in your own ability to cope with those challenges.

Stress can affect you in four different ways:-
1. Physically – you might get headaches or tummy upsets.
2. Emotionally – you might become grumpy and irritable.
3. Mentally – your ability to think might become impaired.
4. Behaviourally – they way you are acting, is not the ‘normal’ you.

There is a lot written about stress and how to cope with and deal with it. Here lies the fundamental problem. A person, who is stressed, does not necessarily know they are stressed! All the medical people say that a certain amount of stress is good for you – as it stimulates the mind and body into action – which is very true. However if we become stressed we will start to become overwhelmed with anxiety, tension, frustration even anger. These emotions will show in the way we interact with people.

The danger here is burn out simply put burn out is a loss of idealism, energy and purpose. Physical and emotional exhaustion is the order of the day as your ‘fuel tanks’ are empty. There are 4 stages to this process:-

Stage 1 – Lots of energy and enthusiasm for the role you play.
Danger signs – Too busy to take holidays or time off. Taking work home. Too little time with family and friends. Unwilling to refuse extra work load.

Stage 2 – Small bouts of irritation, combined with feelings of stagnation. This may lead to you blaming others.
Danger signs – Not happy with quality of other people’s work. Starting to crumble under workload, hence you might to start working extra hours to catch up. Time management goes out of the window.

Stage 3 – Increasing level of anger inside you. Will lead to low self esteem even be quite apathetic.
Danger signs – Life becomes a chore and whatever you do tires you out. Your commitment to work and home life wanes.

Stage 4 – Complete withdrawal, combined with feelings of failure. You may become or feel ill at this point.
Danger signs – Avoiding people, maybe calling in sick at work. Becoming increasingly isolated. Could lead to increased level of alcohol consumption or use of chemical substances.

If you are at any of the 4 stages. STOP and look at the contributing factors, or see a Personal Coach. They will be able to guide you off this self destructive path. It is vital for your well being to take action now!

2 Comments

Filed under Coaching & Mentoring

Have You Ever Hit A Brick Wall?

There are times in our business and private lives when we hit that brick wall. This term will mean different things to different people. For me it is when I am not getting where I need to be, to some it will be just a state of de-motivation or stress.

Ask yourself this:-
1.) Have you ever put off making that phone call because you cannot be bothered?
2.) Have you run round all day at the office and not got a thing done?
3.) Do you ever sit in your chair and just sit there looking busy?
4.) Have you got so many balls in the air – you are not sure which one to deal with next?
5.) Are you due some time off?

You may or may not agree with any of the 5 points above – they are just examples to stimulate your mind – so that you know where I am coming from.

What you are experiencing is a state of flux, a stopped state of mind that just cannot process all those things going round in your head. You may feel that if you got up and made a cup of coffee or go to the bathroom that this will unstick this stuck state. Not so.

What is happening for you is that your head will be down, dashing around all over the place. Task after task after task – that is what it seems like to you while you are in this state of mind. It is called an Associated State – this is where your head is totally immersed in what you are doing.

To change this state you need to do something. There are a couple of techniques I will share with you:-

a.) Move from where you are sitting, change the environment. When it is safe to do so – simply raise your head and stroke the tip of your tongue on the roof of your mouth. It will tickle a bit, however by doing this brings you out of that state of mind.

b.) When you are at home – away from the office. I want you to find your favourite chair and sit there. Close your eyes and see yourself in the office, doing what you have been doing recently. So you are observing you. See how you’re sat, your body language, and the tension on your face and see how you are coming across to other people.

By using one or both of these two techniques you will find that you dis-associate from the issues at hand. It will give to you a clearer picture of what is going on. This way you can take action – the great benefit of this is that you will become more productive.

Don’t take my word for it. Try it for yourself.

Have a great day.

Leave a comment

Filed under Coaching & Mentoring