3 Simple Steps To Stress Less And Accomplish More

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3 Easy Steps to Reduce Stress And Increase Achievement

3 Easy Steps to Reduce Stress And Increase Achievement

Because of your interactions with your clients, you may feel more stressed as a health and fitness professional. If you're particularly empathic, you might find that you take on your clients' problems and even feel as if you're taking on their stressors. As you might expect, this isn't conducive to dealing with your own stress. You may also be dealing with a variety of stressors, such as time spent stuck in traffic, long work days that begin early and end late at night, attempting to squeeze in your own workouts in between clients, a lack of sleep, and the pressure to create content for your clients, all of which can easily overwhelm you.

So, what can you do to help yourself cope with all of this anxiety? Starting today, try these three simple steps to reduce stress and increase productivity.


1. Stay Focused by Managing Your Energy

One of the reasons you may be feeling overwhelmed is that you are overworked, with multiple clients, projects, and locations demanding your attention at the same time. It can be difficult to stay focused on a single task for an extended period of time when your attention is split between too many things.

You may be feeling overwhelmed because you are working on tasks when you are not at your most productive or energetic. Consider your energy levels throughout the day: Are you more energetic in the morning, afternoon, or evening? Are you more mentally prepared to complete certain tasks during one part of the day versus another? Consider what time of day you have the most energy for certain tasks, and then try to schedule those tasks during that timeframe.


2. Reduce Distractions by Managing Your Time

There are numerous distractions: cell phone notifications, phone calls, emails, messages, and social media pings, to name a few. Every time a notification draws your attention, it takes a few minutes to refocus on what you were doing before the distraction. This can add up to a significant amount of time lost throughout the day. Turning off all notifications on both your phone and your computer is a great way to deal with this because it allows you to focus completely on the task at hand.

Consider allocating specific time slots to specific tasks throughout the day. For instance, if you are most creative in the morning (see step 1), devote the first hour of your day to creating content for your clients and save email responses for later. Consider taking it a step further and adding time blocks to your digital or paper calendar, which you should stick to on a daily basis for the best results.

If you want to be more efficient with your time, use the Pomodoro technique, which involves setting a timer for 25 minutes and then taking a 5-minute break. When you only have 25 minutes to devote to a task, you are forced to devote your full attention to it. If 25 minutes isn't long enough, try 45 minutes; whatever works best for you and your level of concentration and demands.


3. Locate pleasurable ways to unwind

When your stress levels are high and you're feeling overwhelmed, find a stress-relieving activity to help you clear your mind. The key is to find something you enjoy doing; for example, don't do yoga just because everyone says it helps with stress relief, even if you dislike it. Instead, find something you enjoy doing and that you will look forward to doing when you are stressed.

Here are a few suggestions to get you started:


  • Take a stroll
  • Take a walk or do something active.
  • Make a doodle, a drawing, a color scheme, or a painting.
  • Read
  • Play a musical instrument
  • Play some music
  • Write about your stress and one easy solution to anything that could be a major source of anxiety for you.
  • Take a quick break with a friend.
  • Meditate
  • Take 3 to 5 deep breaths (or more) into your belly button, focusing on making it rise and fall with your breath.

The key to optimizing your stress management is to figure out what works best for you in terms of managing your energy, time, and current stress levels, so have fun experimenting with these ideas.

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