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Time

The first step is to acknowledge you are in control of your day and then deciding how you’re going to spend it.

Become more conscious, see what really needs doing and then simplify how you work. Be more efficient and effective and remember to clear time for what matters most in your life!

Time ManagementYou may have heard of the 4 D’s of Time Management. If something on your list isn’t absolutely necessary, Ditch It. If a task is not urgent and you could probably focus on it better another time, Defer it. Are you tempted to do everything yourself? There is often someone who can do it quicker, better or cheaper than you, so Delegate it! Whatever is left, you just have to get on and Do.

I choose just three things I’m going to do each day. They are tasks that once completed, take me further to where I want to be and will give me a feeling of satisfaction in their completion.

The best entrepreneurial advice I received, was to spend the first 90 minutes of the day working ON the business. These concentrated periods of time allow you to get so much more done! I suggest you clear any distractions and focus on one task at a time. Make sure there are no interruptions from email, phone, or anyone in the building. This will help you grow your business quickly.

Time management is all about taking back control, working smart, and ensuring you also have fun every day!

Written by Karen J Burge. Images Courtesy of Unsplash

Stress can be a reaction to a number of events or situations. People may be asking too much of you, you may have too much on your mind or too much to do, you may be faced with a situation you cannot control or change, you may be making a life-changing decision or life may have simply become too overwhelming.

Long periods of stress can be both difficult to manage and bad for our health and wellbeing. If you have had continuous low levels of stress in your life it may be manifesting itself in different ways. You could be suffering emotionally from depression, anxiety or other mental health issues or physically stomach problems like IBS, headaches or migraines, chronic fatigue or other physical issues.

Managing stress is not about avoiding stress it’s about structuring a plan to be able to cope effectively with daily pressures. The ultimate goal is to strike a balance between life, work, relationships, relaxation and fun. By doing this you are more resilient to deal with the normal stresses that day to day life throws at us and prepares you to meet any future challenges head-on.

How to avoid the effects of stress

Know your triggers – There are two main triggers, external and internal. These Internal triggers are usually based on thoughts, feelings, memories of past events, or worrying about future events and external are based on events such as relationship conflict, a new job or moving house. An individual can cope better with both internal and external triggers with appropriate stress management techniques

Recognise the signs – Your body reacts when you're feeling stressed. These stress reactions can manifest themselves differently in different people and may include headaches, fatigue, muscle aches, chest pain/palpitations, stomach upset, IBS, dizziness, skin irritation, and/or hypersensitivity.

Manage your time – Plan your day in a diary or a calendar. It doesn’t have to be set in stone but if you have a loose plan you are more likely to use your time more effectively and not procrastinate. Give yourself small rewards at the end of the day if you have finished your tasks.

SMART goalsSmall, Manageable, Achievable, Realistic, Timely.
Set goals and aims that you know you can reach. Take each day and as it comes and manages your time effectively. Decide on a few clear objectives for the short-term and work at achieving these.

Be realistic - Solve problems that can be solved and accept things you can't change. Certain events are unavoidable, (death of a loved one, a serious illness, or a national disaster) when these life events happen, we can only manage the stress. However, some problems that are causing us stress are solvable, (relationship breakdown, house move and work-related issues). In such cases, we should look for possible solutions and solve the problems by facing them head on to relieve the effects of stress.

Reframe your thinking – When a situation is stressful try and actively reframe your thinking to make the experience a more positive one. For example, rather than becoming frustrated about being stuck in a traffic jam take the opportunity to listen to the radio, have some thinking time or breathing space or just enjoy the sights around you.

Don’t worry – Try not to worry. Worrying is pointless as it doesn’t stop problems from happening and nor does it change the outcome. Focus your attention and efforts on the aspects of a situation that you can control.

Stress ManagementEnjoy your life – Make the effort to do things you enjoy. Learn a new skill or pick up an old hobby that you used to do.  Make time to do activities that bring you pleasure and aid relaxation

Be healthy - Make the effort to live a healthy lifestyle. Physical activity such as walking, swimming or dancing can help relieve the tension in your muscles and relax your mind. Eating a healthy balanced diet helps to nourish our bodies to better able us to cope with stress. Sleeping well fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. Drink lots of water to keep well hydrated.

Written by Pippa Crouch. Images Courtesy of Unsplash


Websites

www.stress.org.uk

www.mind.org.uk

www.nhs.uk

Apps
Headspace
The Worry Box
Happify

Books
Change your thinking with CBT by Dr Sarah Edelman

The Stress Cure by Patrick Holford

The Curse of the Strong by Dr Tim Cantopher

DetoXing from Social Media

We’ve all done it, and we’ve all been there.

You’re having a better than average day at work, you’re cracking on - look at you being an entrepreneur! You pause for a moment and have a cup of tea. It is at this moment that you reach for your phone and start scrolling. Your heart wilts. You thought you were doing well… but then you’ve just scrolled LinkedIn/Facebook/Instagram, and someone else is there but doing it better, easier, more inspirationally…

Oh.

It is dinner time, your family are surrounding you at the table, but none of you seems to be engaging or looking up from the screens that separate your attention. This is ‘family time’...

Oh.

It is time for a detoX.

Gardening and Life

Social media is a drug, relying on the endorphin in your body called dopamine. Each buzz, like and notification you get gives your brain a little boost of dopamine, which creates an addictive cycle of going back for more. There are multiple risks to being addicted to social media: seeing a false reality, depression, narcissism, promoting echo chambers, time consumption and more.

When the screen starts to take over your life, you must start question your dependence and reliance on it. It is time for a social media detoX. 

yoga, gardening, sleep - anything that does not involve a screen!

Written by Sonny Cutting. Images Courtesy of Unsplash

Yoga ClassLet’s talk about yoga. You know that thing, where people apparently contort their bodies into bizarre sounding and bizarre-looking poses (go on, look at the Ear Pressure pose that resembles a snail…)? It’s not just the millennials in their gym leggings and yoga mats in Bali that can take on yoga. It turns out even though you might raise your eyebrows at the way you need to twist your body, yoga has a whole host of benefits for your health, no matter your age.

Yoga has both physical and mental benefits that increase your overall wellbeing. Physically you can expect increased flexibility – so touching toes are no longer a reach for the stars, improved balance, decreased cholesterol and a reduced risk of heart disease as well. Mentally, yoga has been proven to reduce depression and anxiety as well as enhancing self-awareness and creating an oasis of calm.

If you’re not convinced, and as a business owner you’re thinking ‘that’s all well and good, but I don’t have time for that’, it's worth knowing the possibilities yoga could open for you. Yoga helps bring things into perspective and creates a calmness surrounding you which you can take forth into your business ventures.

Written by Sonny Cutting. Images Courtesy of Unsplash

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