Stretch To Reduce Stress

Simple Stretches
By Steve DeLongchamp

The best to you who strive to improve. You are already leaders.

We are at a time when we need vital, strong, healthy leaders, leaders of all types, in all walks of life, and especially all ages. When I’m running a big job my biggest challenge is leaving the stress from my job at work. We all get rattled. We all have days when our biorhythms are down, and we get up and go anyway. Leadership is about handling stressful situations and moving forward. “Shedding the effects of stress” is today’s wellness tip. Some simple stretches are invaluable and quick.

Because a body in motion tends to stay in motion, we have to act on our body which is at rest every morning and put it in motion as part of our daily preparation. What do you do to get yourself in motion? After you get your 7-8 hours of peaceful sleep. Right! Nod your head and say uhuh. Let’s leave that for another day. This is not my healthy wealthy and wise lecture. This is my object in motion message. Whatever you do to get out of bed, do that, and tomorrow squeeze in a two minute routine, 4 easy stretches. Just as breakfast sets the pace of your metabolism each day, a few nonconfrontational stretches will be your neurowakening. You know, wake your muscles up, get the blood pumping, oxygenation, all that. I usually get a great yawn out of it too.

Bob and Jean Anderson wrote a book called, “Stretching”. It is one of the most popular fitness books of all time. It’s been translated into 27 languages, probably more by now. In the introduction Bob points out many of the benefits of stretching. Part of what he says is, “Millions of people have discovered the benefits of movement… Many recent studies have shown that active people lead fuller lives. They have more stamina, resist illness,and stay trim. They have more self confidence, are less depressed, and often, even late in life are still working energetically on new projects”. There you have it. That’s you right?

It’s a great book to have. A nice gift for the person who has everything. He even puts together groups of stretches for specific activities.

Here’s a routine I use. I got it from a doctor years ago. I love it. If you’re not already a stretcher, do the first four. You will like the way you feel. Stretching Routine for Relaxation

Please understand, stretching is done to your comfort level. Pain means something is wrong. It’s an ingenious signaling device isn’t it? Pushing to get more out of a stretch is good. It moves you forward. If you start to feel pain back off. Ease into it. Do not bounce into a stretch. It could cause damage. Just press and hold and breath. Remember. Wellness is measured by the abundance of vitality!

Leadership Wellness Essentials

Leadership Wellness – how would you rate your well being? The well being of your employees?

Last year I became certified as a coach in Vital Wellness – wahoo! It was a valuable program, very interactive and I learned valuable insights into my own well being as well as how to coach others to improve theirs. I have been intrigued by this subject for many years as I have seen so many folks deal with the effects of stress. Stress from the job, loss of a job, family issues and physical concerns. I, too, have felt the stressors of a down economy, the loss of a family member to cancer and building my business.

Because I want people to enjoy their lives completely and fully, I have added a brand new section to this site on Leadership Wellness. It is my desire to share expert author insights, resources and tools that you can use to improve your own wellness and those around you. Take a moment to find or enhance your own well being!

How Leaders Can Reduce Stress Levels In 5 Simple Steps

As the new year is already on its way, you and your employees may be feeling the stress of getting into the routine again – hitting deadlines, satisfying customers, setting objectives, handling problems. For many organizations, their leaders and workers, this saying still applies “These are times that try men’s souls.”

As a leader, you are in a unique position to either help minimize or worsen job stress. Here are five ways to assist you in reducing the level of job stress:

1) Minimize surprises. Be aware of how you can give people advance warning about what’s coming that impacts the organization, the department or the job. By giving advance notice, there is time for some mental preparation and readiness. Remember how you felt when someone just sprung hard hitting news on you or made a request you were totally unprepared for. This means you have to be honest about what may happen rather than sugar coat it. Saying “yes, this may impact our department with layoffs, more work without added resources, etc” versus “no, nothing to worry about just now.”

2) Keep a sense of humor.
As the old saying goes “Laughter is the best medicine.” Researchers now say it may be true. Laughter boosts your spirits, stimulates circulation and relaxes tense muscles. The well being effects of laughter can lower blood levels of stress hormone cortisol while elevating levels for “feel good” brain chemicals, endorphins. So find a way to bring laughter to your staff meetings, your conversations with managers and employees; bring fun into the office by allowing for some play before the stress and morale gets desperate. Visit the dollar store for some koosh balls, foam footballs, Gumpy dolls to have around your office or share a cartoon like this
Dilbert comic strip

3) Manage your own mood. According to new research, by Gerben A. vanKleef of the University of Amsterdam, discussed in the Harvard Business Review article, Smile, Don’t Bark, in Tough Times, you get better results by cheering your employees on and fostering cooperation than you do by coming down hard on them. The article further states, “That’s because mental fatigue and time pressure during stressful periods make the team members more apt to simple react to a leader’s mood than to think carefully about his or her message.” I recall several instances where my mood, feeling angry or frustrated, had an unintended but immediate effect on my team. Thankfully, my admin would come into my office and say “What’s wrong? Employee X says your mad. Now the team is wondering what to do next, ” so I could take action to address the wrong impression. It was a reminder to manage my own emotions with clarity.

4) Allow employees to vent. Yes, manage your emotions but let employee’s vent. (You need to find your own place to vent – that’s another article.) During stressful times, employee emotions can range from worry about the future, distrust, self-pity, frustration, resentment, and depression. Allowing employees’ to vent versus condemning their emotions, arguing or discounting their problems, provides a space for them to express themselves, talk it out, get it off their chests. There are times when you need to put on your therapy hat and let the employees say what they need to say to move on and get back to work.

5) Show empathy. Empathy means identification of oneself with another and the resulting capacity to feel or experience sensations, emotions or thoughts similar to those being experienced by the other. I call it “Wearing her high heels.” As others have said, walk in their shoes. As a leader sometimes we forget how much information we have that our employees may not have or training that allows us to deal with many diverse situations. During stressful times, it is important to reflect on the situation from another person’s perspective. Showing empathy can be a critical leadership skill that bodes well for both you and your employees during stressful times.