eBusiness Weekly
Arthur Marara
Last Friday I was invited to speak for a certain organisation, on “Management of stress in these difficult times”.
Zimbabwe has been going through a difficult patch for close to two decades, and the situation has been worsened by the Covid-19 pandemic.
This pressure also extends to our workplaces for those who are employed.
This week I want to focus on managing stress for those who are at work.
I come from a very busy profession, legal profession. I am an author of 15 books, 7 of which are being used in schools in Zimbabwe. I also have a busy speaking diary. I have a potentially stressful life due to the very nature of my diary.
When I go home, I have a family that does not want to see a lawyer or speaker, in fact they do not care about all that, they want to see the dressed down version of me.
What is stress?
A state of mental or emotional strain or tension resulting from adverse or demanding circumstances. Stressful situations are unavoidable at times. There are things which are within your control, and things which are not within your control. It is how we respond to these situations that often determines how our day ends.
Stress management consists of making changes to your life if you are in a constant stressful situation, preventing stress by practicing self-care and relaxation and managing your response to stressful situations when they do occur.
- Take Control
Do not go through life of a victim. Zimbabweans are so used to complaining to an extent that we often complain about everything. This is one of potential sources of stress, that feeling that the situation is helpless. You need to take control and take charge of your life. If things are going to improve in your life, it takes you.
Stress can be triggered by a problem that may on the surface seem impossible to solve. Learning how to find solutions to your problems will help you feel more in control thereby lowering your level of stress. Go to the root, and address the problem and not just the symptom.
One problem-solving technique involves writing down the problem and coming up with as many possible solutions as you can. Decide on the good and bad points of each one and select the best solution. Write down each step that you need to take as part of the solution: what will be done, how will it be done, when will it be done, who is involved and where will it take place.
By being more organised, you go a long way in fighting the stress that comes with life.
- Manage Your Time
Time management is one of the most effective ways of manage stress. There are so many demands on our lives, and we end up finding ourselves overwhelmed and finding it hard to breathe. You cannot do everything at the same time. Learn to prioritise, diarise, and if possible delegate some of the tasks.
Make a list of all the things that you need to do and list them in order of genuine priority. Note what tasks you need to do personally and what can be delegated to others to do. Record which tasks need to be done immediately, in the next week, in the next month, or when time allows.
By editing what might have started out as an overwhelming and unmanageable task list, you can break it down into a series of smaller, more manageable tasks spread out over a longer time frame, with some tasks removed from the list entirely through delegation.
Remember to create buffer times to deal with unexpected and emergency tasks, and to include time for your own relaxation and well-being.
- The Power of ‘No’
Learn to say ‘No’. A common cause of stress is having too much to do and too little time in which to do it. And yet in this situation, many people will still agree to take on additional responsibility. Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self-confidence.
To learn to say “No”, you need to understand why you find it difficult. Many people find it hard to say “No” because they want to help and are trying to be nice and to be liked.
For others, it is a fear of conflict, rejection or missed opportunities. Remember that these barriers to saying “No” are all self-created.
You might feel reluctant to respond to a request with a straight “No”, at least at first. Instead think of some pre-prepared phrases to let other people down more gently. Practice saying phrases such as:
“I am sorry but I can’t commit to this as I have other priorities at the moment.”
“Now is not a good time as I’m in the middle of something. Why don’t you ask me again at….?”
“I’d love to do this, but …”
- Give your body rest
If you are feeling unwell, do not feel that you have to carry on regardless. A short spell of rest will enable the body to recover faster. The human body needs rest; do not cost your health and eventually your life in the quest to be successful.
Go on leave as well. This is a guaranteed right in terms of the Labour Act. Go out and relax.
- Get More Sleep
A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep.
Rather than relying on medication, your aim should be to maximise your relaxation before going to sleep. Make sure that your bedroom is a tranquil oasis with no reminders of the things that cause you stress.
Avoid caffeine during the evening, as well as excessive alcohol if you know that this leads to disturbed sleep. Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down.
Try taking a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that worry you.
You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.
- Talk to Someone
Just talking to someone about how you feel can be helpful.
Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it.
Stress can cloud your judgment and prevent you from seeing things clearly. Talking things through with a friend, work colleague, or even a trained professional, can help you find solutions to your stress and put your problems into perspective.
- Indulge in Physical Activity
Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.
These are the “fight or flight” hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat.
However, stress in the modern age is rarely remedied by a fight or flight response, and so physical exercise can be used as a surrogate to metabolise the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.
When you feel stressed and tense, go for a brisk walk in fresh air.
Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime. Regular physical activity will also improve the quality of your sleep.
Arthur Marara is a corporate law attorney, keynote speaker, corporate and personal branding speaker commanding the stage with his delightful humor, raw energy, and wealth of life experiences. He is a financial wellness expert and is passionate about addressing the issues of wellness, strategy and personal development. Arthur is the author of the “Personal Development Toolkit” among other inspirational books. Visit his website www.arthurmarara.com or contact him on +263772467255 for bookings.
