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Stress can be lethal if not brought under control. It can affect your health, well-being, relationships and employment.

Many people miss the signs when there's too much on their plate.  However, there are a number of indicators and symptoms you should recognize so that you may remain calmer and more focused at completing the task-at-hand while increasing your performance and productivity.  Be aware of high stress, anxiety, frustration, irritability, depression, or inflexibility.  Notice when you become impatient with others and respond rudely. If you find yourself making an increasing number of foolish mistakes or bad decisions, pause and shift your energy so that you alleviate negative consequences.

Recognize what you can and cannot control in your life. Let go of what you absolutely have no control over and concentrate on what you can control or at least influence or negotiate.  You can regain control in many situations by simply:

·      Rethinking the ‘shoulds’, ‘musts’, and ‘coulds’

·      Acknowledging your reality and current situation

·      Accepting your abilities and limitations. Leveraging/maximizing your strengths.

·      Having a positive can-do attitude

·      Minimizing stressors

Some stress cannot be totally eliminated and is actually effective to helping you be at the top of your game.  However,many different behaviors and attitudes help better cope with stress. My personal favorites include exercising, smiling/laughing, taking things in stride/going with the flow, breathing through difficulties (too help slow things down and stay in the moment while consciously choosing how I want to respond rather than just reacting), planning ahead and creating contingencies in case things go as unanticipated.

Other effective behaviors for coping with stress so that you can increase your productivity and contentment include:

·      Defining your limits (having realistic standards and limits)

·      Slowing down (stop hurrying)

·      Learning to deal with anger

·      Using meditation/yoga

·      Avoiding catastrophic thinking

·      Listening to calming music

·      Using imagery or daydreaming

·      Knowing your natural rhythm of when you’reat your best.

·      Scheduling your day so that you have structure

·      Paying attention to noise levels and minimizing

·      Using pent up energy wisely

·      Taking time for yourself

·      Getting off adrenaline/avoiding procrastination

·      Regrouping after stressful periods

·      Eliminating worry (87% of what we worry about never occurs or is out of our control anyway)

·      Learning to say “no”

Reduce your stress and improve your productivity!  For more stress tips, subscribe to my free bi-weekly e-newsletter at www.theprioritypro.com.

When your cup runs over and your plate is full, the notion of savoring the flavor may be hard to grasp!  However, rather than rushing to complete every task on your to-do list, so that you can then check them off as done and move on to the next item, enjoy the learning, the process, and simply the full flavor of that incredible sense of accomplishment as you acknowledge completion of tasks on your to-do list. Partake in meaningful activities so that you can gain the fullest level of enjoyment from the time and energy you commit.

Many ambitious high achieving professionals fear that they are not really as bright and capable as others tend to think they are. As they climb the career ladder they have apprehension and self-doubt. Although they have accomplishments, they tend to attribute these achievements to luck. All this weighs heavily on an already full plate.

Several years ago, I attended a presentation by Dr. Valerie Young about what she referred to as the “Imposter Syndrome”. It has stuck with me because I frequently come across successful business leaders who seem to be afflicted by this. As a business owner and former corporate employee, I admit to having my own demons in this area. Often when I hear feedback from a coaching client or event planner, I discount the impact that my words and strategies have made. I worry that I’m not good enough, smart enough or savvy enough to make a positive difference in people’s lives. So, despite contrary evidence to this, my complex self-doubt thinks otherwise. Insecurities can make us question ourselves and our capabilities.

Seemingly very successful business leaders at every level of the organization, entrepreneurs, rising stars worry that they’re not as great as others think they are. Although they’ve faced every challenge, received recognition and promotions, their customers think they’re a super star, they fear that they will be found out!

The imposter syndrome can hold you back from pursuing dreams and goals. It prohibits you from feeling pride and a sense of accomplishment. It can cause you to work harder than anyone else to convince yourself that if you were really as smart and capable as everyone else believes, you wouldn’t have to work so hard. The fear can be paralyzing and terrifying, if you allow it!

If you are one of the millions suffering from the imposter syndrome, there are effective ways to help you cope. Re-examine your expectations of yourself. If you tend to have perfectionist tendencies and the conviction that you shouldn’t be struggling at all, reflect on this by asking yourself ‘why’. For instance, for a client of mine who is a technical professional that will be taking a new position as an Operations Manager very soon, “why would you know how to be an exceptional Operations Manager if you’ve never done this before?” By shifting her energy away from the self-doubt caused by the Imposter Syndrome, she began focusing on what skills, knowledge, and resources she already has to build upon and what relationships are already in her network that she can expand on and learn from. She shifted from not being able to make any mistakes to minimizing mistakes and risk and using any mistakes as opportunities to learn and grow. The faith and confidence her company has in her is giving her the courage to step in and be as great and capable as everyone else already thinks she is.

Stop doubting your own abilities and skills! Realize you’re not the only one that suffers from the imposter syndrome! Some experts estimate as many as 70 percent of people have this feeling of fraudulence at some point in their lives, while as many as 30 percent of people may experience it consistently.

For tips and strategies to help you deal with the Imposter Syndrome, click here.

To me, despite this being a title from a Beatles song that I love, it’s a phrase which can be used to demonstrate 110% commitment, undying dedication, and unwavering perseverance.

I have a client who is a cardiologist. Her patient care stands out as being her “8 days a week”. She will always respond to patients; flex her schedule when they make a scheduling mistake and show up to her office at the wrong time or on the wrong day; spend extra time answering their questions and educating them about their heart conditions and how to best care for themselves.

I wrote in my blog this week about my experience of walking the dog “8 days a week”. Through rain, sleet, snow, frigid cold and sweltering hot temperatures, I get out there every morning, sometimes again later in the day, to walk my dog, NIBBLES.

Although there are at least subtle differences to the words, dedication, commitment and perseverance, these words may be sometimes used interchangeably to at least contextually describe the human energy being used in one focused direction.

When referring to “8 days a week”, commitment would be the internalized measure of your passion towards a specific goal or into a particular relationship. In this case, because passion is a human phenomenon, it would only apply to people.

Perseverance, on the other hand, refers to how the task is completed. It denotes a lot of effort being used. Therefore, a machine or other object could not demonstrate perseverance.

Whereas, dedication is a quality only achieved through both commitment and perseverance (i.e. the motivation behind reaching the goal must be sincere and you must not give up half way).

If you’re in the process of a job or career change, are you at the “8 days a week” level? What would this level look like to you? Would you be sending out resumes daily, making follow-up phone calls, researching prospective employers, networking wherever you go (even at personal functions)? Or, would you instead be waiting for the phone to ring, refusing interviews for the imperfect job matches, putting your resume in front of everybody that you meet before even establishing a relationship or rapport with them?

Take the time to define what “8 days a week” looks like for you in your job search process. Bring commitment, dedication and perseverance to this process to increase your chances for positive results.

For those of you with your own business, ask yourself similar questions. What will “8 days a week” look like for you within the operation of your business?  Will you excel at meeting customer expectations, deliver on time, produce high-quality results, and consciously make the effort to grow your business on a regular basis? Or, will you wait for the phone to ring, look for motivation externally, make haphazard efforts, make excuses for missed deadlines, or avoid standing behind your product?

By intentionally defining the areas in your life that are your top priorities for the success and happiness you desire, you can determine what to focus your time, energy and resources on “8 days a week”.

Need help with this? Working with The Priority Pro can help you achieve the results you desire in your career and personal life.

In this economy, there are some unique stresses as many of you might have been laid off or taken reduced salaries. Despite this, it is critical to do the following to remain balanced:

1. Manage your stress

Stress causes damaging effects physically, mentally, emotionally, relationally and spiritually so it’s highly critical to control and minimize it. Realize that what determines if stress is unhealthy for you is a combination of how much stress you have in your life at a given time and how you react to it. Although it is not possible to live without any stress, you can learn ways to tame the stress of major events, daily hassles, and chronic life issues by managing your reactions to stress and minimizing the damaging impact. Stress-reduction is an effort requiring self-awareness, hope, flexibility, and assertiveness along with a personal strategy for handling stressful situations by avoiding, altering, accepting or adapting to the them.

2. Build a strong support network

Regardless of whether you are employed, unemployed or under-employed (meaning you’re currently in the wrong job or career) having others you can turn to is an important aspect of your well-being. Your support network includes those such as friends, family, neighbors, co-workers, former co-workers, professional associations, and experts. Tap in to these resources to get help and to contribute to others needing help. Having a number of trusted people and other resources available just in case you need them in an unforeseen emergency (or even on a daily basis) will not only give you incredible peace of mind but may be able to help you land the next job, get a loan, handle some of the home repairs at affordable rates, or even just be there to listen.

3. Maintain your health

Even if money is tight any you may no longer be able to invest in a gym membership or exercise classes, continue to exercise and eat right. Get regular exercise by walking, running, following a DVD/video, riding a bike, roller skating, or hiking. The key is to get moving by increasing your endorphins and elevating your mood. As a result, you’ll not only be taking preventative steps to maintain or achieve good health, but increasing your physical and mental outlook while you keep your body healthier and decrease health-care costs. Avoid eating excess sugary and fatty foods by opting for healthier foods and snacks that contain antioxidants, Omega 3 or other essential vitamins and minerals.

Realize that balancing your life is a challenge for many even in the best of times. With the current economic downturn, life may begin to feel more overwhelming or less in control so it becomes even more important to maintain a sense of balance. Avoid focusing on the negatives of the past or the uncertainty of the future, and instead focus on today and what’s most important to you! Have a (written) plan you can execute that will help you work toward the future you want to create. The power in the written word is that when you write it or share it out loud with others, there’s an increased potential that you’ll achieve it.

Live your life with positive energy, thoughtful planning, and conscious management of your self and your time. What have you got to lose?

Clutter is the excess stuff in your life that takes up space on your table and countertops, in your closets, attics, basements, drawers, and filing cabinets, your hard drive, inbox and your to-do list. You expend energy moving it, rearranging it, cleaning around it, re-organizing it, and simply thinking about it. Clutter is a burden on your mind because you know it’s there and oftentimes you speak negatively to yourself because it’s there.

De-cluttering involves simplifying your home and office and surrounding yourself with only the things you love, need and want—eliminate everything else! Make a commitment to start eliminating clutter from your life and you'll see an immediate difference in the way you think and feel. Removing clutter allows for more space in your life, both in time and freedom. De-cluttering is an incredibly freeing experience because you're getting rid of all the things you don't need or want and don't have time for anyway.

Conquering clutter is an ongoing battle for most busy people. With life being so busy, piles accumulate, files seem to multiply, toys are overflowing from the toy box, and clothes are bursting from drawers and closets. Here are a few ideas to help you start eliminating clutter:

·   Sort through what you have and divide it into categories or piles.

·   Go through your (electronic and paper) files and discard old memos, reports, and articles that you've been saving “just in case.”

·   Make it a habit (for you and everyone else) to always put things back where they belong.

·   Do not bring junk mail into your home or office; get removed from as many mailing lists as possible. (Note: you can contact the American Direct Marketing Association, www.dmaconsumers.org/offmailinglist.html, to have them remove you from their lists for a nominal fee; you can contact the sender directly; and indicate that you don't want to be included on their mailing lists; or, you can indicate your preference for exclusion from future mailings when ordering a product/service, or filling out a warranty card, or making a donation)

·   Clip out and file the articles from magazines that interest you and recycle or discard the rest of the magazine.

·   Give away or sell unwanted toys and other items you (or your kids) are no longer interested in. (You know what they say about one person's trash being someone else's treasure!)

·   Load up a bag of clothes that don't fit, are out of style, or are just plain unflattering and take them to a local charity, shelter, or rummage sale.

·   Get rid of the little things, like clothes, furniture, and books, and it will be easier to get rid of the bigger things, such as an unfulfilling job or a relationship that really isn't right for you.

·   Assign a home to the things that remain.

·   Use bins, baskets or boxes and labels to store items and make them easily accessible.

·   If it seems like an overwhelming job to de-clutter, break it down into manageable parts. Do a room a day for a few days. Start with a hall closet. Start on the top shelf and do one shelf at a time so if you get interrupted and have to stop, you haven't made too big of a mess. Do a file drawer. Tackle your in-box. Just keep going one step at a time.

·   Once you've eliminated the clutter, prevent more from coming in.

You pay a high price for living with clutter in your life because it makes it hard for you to function at 100%; it keeps you stuck and keeps you busy looking for things rather than getting things done. Creating space contributes to feeling better physically, mentally, and emotionally.

Once you cut clutter you will feel lighter, think more clearly, be more organized and have more energy. You'll feel like there's less on your plate!

Conquer clutter by spending a half-hour to an hour each day for a week (or weekend) just clearing out stuff you no longer want or need. If possible, enlist the help and support of your family and work colleagues in this goal. Start small with one shelf or one closet and enjoy the feeling of accomplishment as you begin creating space in your life. Gain momentum and keep it going by preventing yourself from getting overwhelmed or quitting before you experience the results. Then, move on to the next area until you've gone through every room and space in your home and at work. By eliminating things you no longer need, you will spend remarkably less time looking for things and you will have the opportunity to reach your full potential. By organizing your space you will free up your creative energy and channel it into your work. You cannot be effective when your desk is piled high with papers, when your filing cabinets are hard to manage, and when you cannot find what you need.

One of my favorite techniques for clearing physical clutter is to start with boxes labeled: sell, give away, throw away, recycle/reuse, and keep. Quickly go through a filing cabinet, closet, or drawer and place items in the appropriate boxes. If you're really uncertain and afraid of discarding—create another box labeled with the contents and date. If items are not used within a year from the date indicated, reconsider discarding at that time. It's essential to shift your attitude to "it's okay to throw away" in order to conquer clutter.

Change is inevitable – after all, nothing really stays the same.  But in today’s challenging times, it seems like we’re on “uncertainty” overload, never knowing what will happen from one moment to the next. Here today, gone tomorrow – or, at the least, very different tomorrow.

Uncertainty bring stress and confusion, and while most of us would be quick to say that we want less stress and more certainty in our lives, what we really want is less of a stress reaction to what life is throwing our way.

We can’t choose what happens to us – but we can choose our responses to the situations we encounter.  Let’s take a look at five different responses that people have to stressful situations. As you read through these five responses, you may want to think of a recent stressful event or news that you may have received, and see what your reaction to that event can teach you about how you habitually respond.  You may have one type of response at work, and another at home, or you may react differently depending on who else is involved.

The first, and unfortunately all too common response to stressful events is to suffer and be a victim to it. People who respond this way don’t take action. Things happen TO them – and though they may complain and be generally miserable about it, they don’t take any steps to do anything. They allow life to control them, instead of the other way around. This way of responding is certainly not recommended, and eventually, it will take its toll on one’s physical and mental health.

The second type of response is to accept it the situation, and to get some perspective on it.  Someone with this response may say “so what,” or perhaps get some perspective on the situation by asking if it will it matter in a year – or a week – or even in a day.

The third way to respond is to actually take steps to change the situation – taking action to bring it to resolution (or at least move toward resolution). This is a very powerful response, and one that many effective leaders employ.

The fourth way to respond is to avoid the situation. People responding this way make a decision not to get involved in a situation that they don’t see as concerning them, or upon which they can’t make an impact. For example, someone may choose not to get involved in a dispute going on within their office if it doesn’t directly involve them.

The fifth and final way that people generally respond to stress is to alter the experience of the situation. When we look at a situation differently, the experience itself changes. Changing perceptions is probably the most challenging of the responses, because we tend to be stuck in our own interpretations and assumptions about what’s happening, but it is also perhaps the most powerful of all.

It’s your world, and you can create it as you wish. Remember, what one person sees as stressful, another person barely notices, or sees as exciting and full of opportunity. How are you going to choose today?

(This was excerpted with permission from the E Factor Newsletter January 2009 - "Handling what life throws your way" © 2009 iPEC Coaching)

   We are sleep deprived as a Nation! When I polled a recent audience during a presentation about “Taming Stress in your Over-committed Life”, less than 60% indicated that they get 7-8 hours of sleep each evening. The remaining 40% reported getting significantly less!  One woman admitted to 2-3 hours of sleep each night on average.

So, what’s wrong with us?  Why don’t we get the sleep we need?Many people argue that they don’t need as much sleep as others.  Some defend their sleep patterns with the excuse of being “too busy”.

Here are some good sleep habits, I’ve adapted from a presentation I delivered for CIGNA Behavioral Healthcare that received rave reviews.  Incorporate them into your life as soon as possible!

• Avoid caffeine within 6–8 hours of bedtime.

• Avoid nicotine close to bedtime or during the night.

• Refrain from using the bedroom for any activities other than sleep and sex.

• Don’t drink alcoholic beverages within 2–4 hours before bedtime.  It may relax you and help you fall asleep but will result in a poorer quality of sleep, and more nighttime waking.

• Abstain from eating large meals or greasy, spicy, or gas-producing foods too close to bedtime.  Select a light snack composed mainly of carbohydrates instead if you’re hungry because it can help promote more sound sleep.

• Exercise regularly but don’t do it within 2 hours before bedtime.

• Minimize light, noise, and extremes in temperature in the bedroom.

• Establish relaxing pre-sleep rituals, such as a warm bath, reading, imagery, repetitious techniques (e.g., deep breathing, counting sheep), or progressive relaxation.

• If you are unable to fall asleep within 15–20 minutes after lights out, leave the bedroom and do a non-stimulating activity such as those above.

• Awaken at about the same time daily – a regular rising time is even more important than a regular bedtime.  In other words, don’t sleep in just because you can.

• Go to bed only when you are sleepy – again, bedtime is less important than rising time.

• Avoid napping late in the afternoon or evening.  If you choose to nap, do so early in the afternoon and limit it to 30 minutes or so.

• Choose a time during the day to think about your worries or concerns and make plans for handling them, so that you can avoid dwelling on them in bed.

• Sleeping pills are intended as a last resort and for short-term use only.  Sleeping pills have many side effects, and can cause drowsiness into the next day.  Their long-term use can actually lead to “rebound insomnia.”  If you have been using sleeping pills for more than a few months, consult with your doctor about how to stop them.

Here’s to a better night’s sleep!  Getting adequate sleep will help you function at your best by enhancing productivity, performance and your attitude towards life.