WIT Session - Stress Management

Preventing Burn Out

  • Amygdala - fear and anxiety center of our brains that process stress responses.

  • Burn out is reversible but can take months.

  • Be careful not to hammer your brain or put it under so much stress that it cannot function as required.

3M Framework

  • Take three breaks to fully disengage from work stress.

  • Take a half / full day off every month

  • Take time every week to wind down.

  • Take breaks every day to relief stress - psychological detachment from work.

  • Take a day to go out into nature.

  • Pick up a hobby or do something fun to fully refresh and recharge.

  • Take time to sit in silence and experience comfort and relaxation.

  • You can also meditate to relax the frontal cortex.

  • Define work boundaries.

  • Set realistic goals.

  • Build breaks into your schedule.

  • Deal with your underlying feelings.

  • Take a break from your smartphone and other screens.

  • Communicate with others so that they can help you when needed.

  • Breaks should be scheduled so that the flow of productivity i smaintained.

  • Unpack your mind and get to a point where finding the solution is a simple process.

Elicit the Relaxation Response

  • Sit quietly in a comfortable position.

  • Close your eyes.

  • Deeply relax all your muscles, from your feet up to your face.

  • Breathe through your nose. Become aware of your breathing.

  • Do this for 5 minutes.

Productivity During Stressful Times

Productivity Tips

  • Be disciplined in your productivity.

  • Make sure you get up early enough and have a set plan for your day and week.

  • Maintain your focus and avoid distractions.

  • Develop a flow-state that enables you to get things done without overwhelming yourself.

Stress Management

Stress Management

Sleep Allows You To Function Better

  • Not having enough sleep is like functioning on 10% battery life.

  • Video reference: What would happen if you didnā€™t sleep? - TEDx Talk

  • Do your best to at least get 8 hours of sleep a night.

  • Adenosine and melatonin are the hormones that allow our bodies to relax.

  • Staying awake can cause serious bodily harm.

  • Lack of sleep has also been linked to diabetes and obesity.

  • Chronic lack of sleep is linked to a higher risk of stroke and high blood pressure.

  • Toxic byproducts that are collected in the brain are cleared out via a cerebral fluid that is secreted during our sleep.

Be happy?

  • Video reference: Why happiness is a useless word - and an alternative. - TEDx Talk

  • Eudaimonia - fulfilment

  • It is impossible to seek a pain-free existence, but it is more than possible to achieve a great balance and cultivate a positive mindset.

Note: Watch the meeting recording for more references and insights.