How to run a business and survive with your sanity intact
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The document outlines stress management strategies for business owners, focusing on identifying and analyzing major stressors, understanding the effects of chronic stress, and employing stress-reduction techniques. It examines the detrimental impacts of stress on physical health and mental well-being while encouraging individuals to set specific, measurable goals for improvement. The content is aimed at workaholics and perfectionists, reinforcing the importance of balance and accountability in managing stress.
How to run a business and survive with your sanity intact
- 1. How to Run a Business and Survive with Your Sanity Intact
- 2. My Story
- 3. Stress Test
- 4. It Could Be Worse
- 5. How to Get Your Stress Under Control
- 6. Take-A-Ways • Identify your major stressors • Understand how chronic stress harms your body and brain • Analyze your current coping mechanisms • Strategize about ways to reduce stress • Commit to one SMART stress-reduction goal
- 7. Partner Up: Circle Top 2 Stressors
- 9. Calling all Workaholics & Perfectionists
- 10. Are You a Workaholic? • Take the Bergen Work Addiction Test • Uses core symptoms of drug addiction
- 11. How Many Hours Do You Work? • Average number of hours worked by entrepreneur: 70 per week • Most workers only use 51% of their paid vacation time • 61% of Americans work on vacation
- 12. Are You a Perfectionist?
- 13. Tell-Tale Signs of Perfectionism
- 14. Trait #1 You are highly conscious and hyper-critical of mistakes.
- 15. Trait #2 You have to be the best at everything, even if it’s something you’re not interested in.
- 16. Trait #3 You spend a lot of time to make everything absolutely perfect.
- 17. Trait #4 You are your harshest critic.
- 18. Trait #5 You mull over a less than optimal outcome and wonder what you did wrong.
- 19. Trait #6 You react defensively to constructive criticism.
- 20. Trait #7 You focus exclusively on achieving the goal at all costs.
- 21. Stress Bell Curve: Optimal v. Your Reality
- 22. Good Stress and Bad Stress
- 23. Eustress • “eu” = well or good • Term coined by endocrinologist Hans Selye • You feel challenged, but not overwhelmed
- 24. Optimal Stress
- 25. Stress Hormones Are For Survival
- 26. Your Body on Stress: Fight-or-Flight
- 27. Good in the Short Run • Adrenaline (immediate) • Cortisol (prolonged)
- 28. What % of ER Visits Triggered by Stress? • 90% CDC Estimate
- 29. What Chronic Stress Does to Your Body • Anxiety •Depression •Digestive problems •Heart disease •Sleep problems •Weight gain •Cancer
- 31. The Common Cold • 2012 study of 276 healthy adults • Those with chronic stress were more likely to get sick • Immune system cells were unable to properly respond
- 32. Weight Gain • 2014: Women who had experienced a stressful event in the last 24 hours burned 104 fewer calories than after eating fast-food than those who were stress-free • Adds up to 11 lbs. per year • Stressed women had higher insulin levels, contributing to fat storage
- 33. Slower Healing • 2012 study of older women caring for relatives with dementia • Took 24% longer to heal from biopsy wound • Slow healing most apparent in first two weeks, when infections happen
- 34. Heart Disease • 2014 study of stressed-out medical students • They had an excessive number of white blood cells • Previous study in mice found that cortisol changes white blood cells so they stick to artery walls
- 35. A Shorter Life • Chronic stress shortens length of telomeres: the agent of death
- 36. Telomere Shortening Studies • Finnish Health Study: work-related exhaustion • Mothers caring for disabled children • Caregivers for relatives with dementia • Boys in a stressful home environment
- 37. Summary of Effects of Chronic Stress • Body is permanently primed for fight or flight • Changes gene activity of immune cells, leading to chronic inflammation
- 38. What it Does to Your Brain • Impairs communication among neurons • Slows production of new neurons • Creates elevated levels of proteins associated with Alzheimer’s
- 39. Secondhand Stress • It’s contagious and easily transmitted • Babies catch it from their mothers • Students catch it from nervous speakers
- 41. Partner Up: Draft SMART Goal • Aim: Be a little imperfect
- 42. Examples: Set SMART Goals • Too vague: I’ll spend more time with my family. • SMART: I’ll eat dinner with my family on Mon., Wed., and Friday. • Too vague: I’ll relax more. • SMART: I’ll download the Calm App and listen to Session #1 on Saturday at noon.
- 43. Three Layers of Accountability • Each partner sets one stress-reduction goal for this week • Create means of self-accountability • Email each other by the end of the week re goal achievement • Send me an email right now with contact info for each partner • If you report that you achieved your goal: • PRIZE: Complimentary 1-hour Wellness Coaching session EberLorie@gmail.com
- 44. Contact Information EberLorie@gmail.com 714-357-9946 www.LorieEberWellnessCoaching.com Get Real. Get Healthy.®