{"id":12538,"date":"2023-07-06T14:28:45","date_gmt":"2023-07-06T14:28:45","guid":{"rendered":"https:\/\/presspay.ng\/news\/?p=12538"},"modified":"2023-07-06T14:28:49","modified_gmt":"2023-07-06T14:28:49","slug":"these-5-stress-relieving-strategies-work-for-even-the-busiest-entrepreneurs","status":"publish","type":"post","link":"https:\/\/presspay.ng\/news\/these-5-stress-relieving-strategies-work-for-even-the-busiest-entrepreneurs\/","title":{"rendered":"These 5 Stress-Relieving Strategies Work for Even the Busiest Entrepreneurs"},"content":{"rendered":"\n

For entrepreneurs, stress is a double-edged sword. On one hand, a moderate amount of stress can boost productivity, creativity and performance. Research shows that a moderate deadline, as opposed to one that’s extremely tight, can boost creativity<\/a>.<\/p>\n\n\n\n

On the other hand, many\u00a0entrepreneurs are facing an overwhelming amount of stress<\/a>, which can hinder performance. Entrepreneurs, compared to the typical population, have higher rates of stress, worry, depression and addiction. With stress, like exercise, the key is to maintain just enough to stimulate the system, without overloading oneself or doing damage.<\/p>\n\n\n\n

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Unfortunately, some entrepreneurs think relieving stress means giving up meaningful work or engaging in time-consuming stress management techniques. Fortunately, there are a few evidence-based methods that can rapidly reduce stress and increase resilience in just minutes a day. By incorporating these practices into your daily life, you’ll watch stress levels plummet and your performance soar.<\/p>\n\n\n\n

Strategy 1: Box breathing.<\/strong><\/h2>\n\n\n\n

It’s hard to imagine more stressful work than being a Navy SEAL. To equip SEAL trainees with a way of quickly entering into a calm, energized and focused state, former Navy SEAL Mark Divine of SEALFIT\u00a0teaches the box breathing method<\/a>.<\/p>\n\n\n\n

Research supports<\/a> that slow, diaphragmatic breathing reduces the stress hormone cortisol, while also improving attention.<\/p>\n\n\n\n

Here are the steps for box breathing:<\/p>\n\n\n\n

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  1. Inhale for four seconds<\/li>\n\n\n\n
  2. Hold your breath for 4 seconds (without clamping your mouth or nose shut)<\/li>\n\n\n\n
  3. Exhale for four seconds<\/li>\n\n\n\n
  4. Hold for four seconds without air in the lungs<\/li>\n\n\n\n
  5. Repeat steps 1-4<\/li>\n<\/ol>\n\n\n\n

    This activity can be done for as little as 5 minutes to enter into a calm and focused state.<\/p>\n\n\n\n

    Strategy 2: Yawning.<\/strong><\/h2>\n\n\n\n

    According to neuroscience researcher and author Mark Waldman, repeatedly yawning for one minute is one of the fastest ways to reduce neurological stress and anxiety.\u00a0Yawning can also enhance alertness<\/a>.<\/p>\n\n\n\n

    While it may seem unusual, a quick test will prove how quickly your mind can calm after engaging in conscious yawning. To do this, simply force yourself to yawn several times. You may notice that you begin to stimulate a real yawn. Repeat this for up to 60 seconds and note the relaxed and alert state your mind enters. This can be done any time during the day to quickly calm your mind.<\/p>\n\n\n\n

    Strategy 3: 5-minute walks.<\/strong><\/h2>\n\n\n\n

    Exercise has long been a powerful stress buster. But fitting exercise into a busy day can be challenging for some entrepreneurs. Research in the International Journal of Behavioral Nutrition and Physical Activity<\/em><\/a> has shown that taking a 5-minute walk every hour can be just as beneficial as a 30-minute walk at the start of the day. In fact, the frequent walking group showed an improved mood, whereas the 30-minute walking group didn’t.<\/p>\n\n\n\n

    Entrepreneurs can incorporate frequent walks by:<\/p>\n\n\n\n