How to Handle Stress


We all lead busy lives so it is important that we take responsibility of our health and learn how to cope with stress when it hits. There are four pillars of health – mental, physical, financial and career – that each person needs to keep in balance. It will make a large impact on a person if two of the four pillars are in negative territory which results in a drop of productivity.

The first step in keeping balance is to build resilience by exercising, eating properly, and spending time in nature. If you are able to build resilience, you will have more psychological wellness and if you are hit by stress, you won’t be impacted as hard. Another thing you can do is check out your company’s employee assistance program to get a rating for your health. The program helps to find the aspects of a person’s life that are causing stress. Once the cause is determined, the company’s employee assistance program can provide you with the help you need, such as a councilor or financial planner.

Businessman Dealing With Stress

Three steps to reduce day-to-day stress:

1. Learn tactics to reduce stress

If you find that you are stressed because of a large list of tasks you have to complete or by a large project, try breaking them into smaller chunks and tackle each task one at a time. Typically when a person is able to check off finished work at a relatively fast rate, they start to feel more productive and less stressed.

2. Deal immediately with a tough task

It’s best to tackle a tough task as soon as possible, as we tend to let our heads get the best of us. Instead of waiting until the end of the day to deal with your “to-do” project, deal with it as early as you can. By dealing with tasks right away, we save ourselves a day of stress and worrying.

3. Know when to ask for help

Don’t be afraid to ask for help when you’re feeling stressed and aren’t sure what to do. There will always be someone willing to help.

Seven steps to building resilience

1. Exercise

Exercise is always important, especially when stressed. It helps to clear your mind and get rid of stress by allowing you to calm your breathing. Exercises such as yoga and streching helpsthe body and mind relax.

Try starting off with going for a half-hour walk every day. If you feel stressed during work, take some time out of your lunch break to take a walk. If you’re able to, try to arrange walking meetings or have a friendly office competition by having all colleagues wear pedometers and see who can take the most steps in a week.

2. Eat right

Make sure you’re eating the proper amount of food and nutrients your body needs. You don’t want to be under eating or overeating as that can make an impact on stress and lead to other problems.

3. Get enough sleep

Everything is harder when we are running on little sleep, so it is important to get quality sleep every night.

4. Spend time with friends and family

Take the time to spend time with friends as family as they can help take your mind off of the every day routine and make you feel better overall.

5. Spend time in nature

Spending time in nature allows us to refocus, relax, and get away from technology and other collaborative means of staying “connected” to everything.

6. Focus on spirituality

Whether through organized religion, star-gazing, meditating or simply time spent contemplating life, give yourself a chance to stop and think about topics beyond the daily routine.

7. Be involved with your community

Helping others helps us feel better about ourselves.

How to Write a Daily “Done” List


With our busy lives being ruled by never-ending to-do lists, it’s hard to feel a sense of satisfaction when completing one task so that another can take its place. This is where a “done” list (from this article) containing everything you have completed comes into action. “Writing down what you get done focuses you on accomplishments and progress. You use your history to bring you forward,”.  By writing a “done” list, we get a sense of accomplishment which leads to motivation. Studies have shown that making headway on meaningful work brightens a person’s inner work life and boosts long-term progress.

The greatest thing about a done list is that it can capture much more of your daily activities than any to-do list can. All of the meeting progress, phone calls and emails that lead to decisions or prompt immediate action can be added to your done list. It’s perfect for those days when you’re running around all day, talking to people, making calls, responding to e-mails and filling out paperwork, and you get home and you’re completely exhausted and you say to yourself, ‘What … did I actually get done today?’.

A done list can be completed individually or in teams and tasks can be marked one-by-one or all at once. However, the most important part of the done list is the reflection. By keeping just a running list, you don’t get a higher-level understanding of what you have accomplished.

Business Man With Checkboxes

Here is what you should think about during you reflection:

1. What did I get done today?

This can include not only large tasks but all of the small ones as well.

2. What did I make progress on today?

Even on the most frustrating days, there is always something that has been made progress on.

3. What stood out today and how did it make me feel?

Our emotions get left out of discussions on productivity, so we want to add them to the reflection as we can start to see trends in what actions link to certain emotions.

4. What did I do today that I especially want to remember tomorrow?

This is great for achieving goals and making progress.

5. How can I turn negatives into progress tomorrow?

We all encounter setbacks and errors, so it is important for us to learn from these and look at them as experience rather than negativity.

6. What good have I done today?

This question should brush away negative feelings and leave you feeling positive about what you have accomplished.

Improve your Work Day with these Beneficial Snacks  


What you decide to eat throughout the day not only impacts your health but also your productivity. It is important to eat well throughout the day so that your body can perform at its highest potential. Eating foods that are high in fat or sugar will result in low energy as high fat foods take more work to digest and high sugar foods will spike the blood stream then crash. Don’t let temptations or a lack of time stop you from eating the nutritional foods your body desires. This article gives advice on which snacks to consume to get the nutrition your body needs.

Healthy snacking at work

Along with eating well, make sure to get plenty of sleep each night as sleep deprivation affects appetite and pushes you to eat twice the amount of calories as you normally would consume in a day.

Here are 16 quick, healthy, and inexpensive snacks:

Almonds

Almonds make a satisfying snack that is rich in protein and healthy fats. They contain 9 essential nutrients, have the highest rate of proteins and fiber (3.5g fiber per 23 pieces) compared to other nuts, are rich in Vitamin E (35% daily value in 23 pieces), and contain monounsaturated fats.

Low-Fat Popcorn

As you may not know, popcorn is actually a good source of fiber (8g per 100g) and is a perfect snack to satisfy a craving for something crunchy and salty. Try to get popcorn that is low in fat as high fat foods take time to digest.

Fresh Fruit

Fruits are packed with vitamins and minerals and are a great snack for when you are craving something sweet. Fruits, especially berries, are high in antioxidants which help create a stronger immune system and a better work performance.

Dried Fruit

A less messy option to fresh fruit – dried fruit is high in fiber and potassium which makes them a great snack especially when in the mood for something sweet and chewy. Try dried apricots, apples, bananas, or raisins.

Dry Cereal

Try a cereal like bran flakes that contains a low glycemic index. The brain draws most of its energy from glucose, so by consuming cereals with a low glycemic index, glucose will be slowly released to the bloodstream which will minimize blood sugar swings. Best of all, these foods will increase brainpower and mental focus.

Protein Bar

Try to choose a protein bar that is less than 200 calories and contains fruits and nuts. Make sure to check the labels as many protein bars are high in calories.

Mini Flavoured Rice Cakes

For the times you feel the need to cheat your nutrition, grab some mini flavoured rice cakes. They’re low in calories and come in a variety of different flavours so you can get the satisfaction you’re looking for without paying the consequences.

Pretzels

Aside from the salt, pretzels are low in fat and can give you some carbs to help manage your hunger between meals.

Bananas

One medium sized banana contains the needed amount of glucose by the brain to perform at its best. Frozen bananas are a great substitute to ice cream. If you’re having a sweet tooth moment, drizzle some dark chocolate on the banana to satisfy your craving.

String Cheese or Cottage Cheese

Cheese is a good source of protein which will keep your blood sugar levels steady so that you won’t become tired.

Wasabi Peas

For the people who like spicy, crunchy, and salty – try wasabi peas. They contain fiber and protein which will give you some energy and keep your blood sugars from lowering.

Hard-Boiled Egg

Eggs are a great source of protein and will keep you feeling full for some time. Try to eat your hard-boiled eggs in the kitchen away from your fellow employees as the smell can be offensive.

Vegetables and Hummus

Hummus is a good source of calcium, iron, protein, and fiber and eating it with vegetables is the perfect nutritious snack that is satisfying to both your body and your taste buds.

Tomato Juice

Sometimes when you think you are hungry or crave sugar, you are actually thirsty. Try to defeat this by having a low sodium tomato or vegetable juice.

Yogurt

Yogurt contains probiotics, protein, calcium, vitamins, potassium, magnesium, and good bacteria. Maximize your nutrition and create a delicious snack by adding granola and fresh fruit to the yogurt.

Apples and Peanut Butter

The protein in the peanut butter and the fiber and carbohydrates in the apple will hold you over for a few hours. Satisfy your taste buds with this tasty snack. If you don’t like peanut butter (or are allergic) substitute it for almond butter.