- Lotta Spjut- Mind Your Buziness
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- Reframing Stress #8
Welcome and Happy Monday!
“Your Weekly 3xBs Dose” is not just another newsletter in your inbox. Here, you'll find ideas You can simply put into action directly. Think of it as your weekly dose of inspiration served with a side of real-world “wisdom.”
I’m Lotta Spjut, on the verge of celebrating a half-century of life, who believes in the power of sharing inspiring stories and practical advice.
If You were with me last week, I hope You took the time to test any tips I shared for boosting your body, brain and business. I shared about The Liberating Art of Selective Indifference Same as Not Giving a Sh*t!
In this week's newsletter, we delve into:
Recognizing Stress Triggers: Identifying the common triggers in your daily life that lead to stress and exploring strategies to mitigate or avoid these triggers.
Simple Daily Practices for Stress Reduction: Introducing easy-to-implement daily habits that can significantly lower stress levels, such as mindfulness exercises, short walks, or journaling.
The Power of Positive Reframing: Teaching the technique of reframing stressful situations into opportunities for growth and learning to foster resilience and a more positive outlook.
🌟 Discover why taking charge of your own well-being is essential and how it intertwines with the 3xBs approach to create a balanced and fulfilling life.
Here´s my sharing for this week. I hope You find something valuable for your life and business this week.
Breaking the Cycle: Rethinking Our Stress Narrative for Better Well-being
In our continuous dialogue about well-being, I experience that it’s common today to speak about how extremely stressed we are. That we felt stressed all day.
It’s not a question about IF we are stressed; it’s about HOW stressed we are. That’s not a healthy way. It’s like we define ourselves with stress.
Have You ever paused to think about the impact of this stress narrative on our overall health?
If You tell yourself and others how stressed You are, the focus will be there. You get influenced by what You say. It becomes a chosen truth that puts You down.
So, if there is something we can do that is a small and very kind action that we can do for ourselves, it’s to stop talking about how stressed we are.
Rethinking Our Stress Dialogue
The measure of our days is no longer about achievements or moments of joy but about stress levels. This constant emphasis can shape our reality, making us feel perpetually overwhelmed. It's time for a change.
To be clear, I don’t encourage You to stop speaking about WHEN we are stressed and get bad. I have lifted and shared about my own burnout earlier. We should stop using the word stress as an everyday name for having many things to do, that it has been an average day, or that we are chased for the moment.
Because there is a difference, we speak about it nowadays as it’s foundational for a person to be stressed. We only spoke about being stressed the whole time- even when it might be an average day when we have more on our schedule than we counted on, and something appeared that made the schedule tight.
This is because we have learned that our values are strongly connected to accomplishment and what we do (or do not do).
Taking Responsibility for Our Well-being
True change starts with taking responsibility, not waiting for external fixes.
When You feel stressed and bad about it, You should share it, ask for help, and do what You can to make a change. That isn’t stress, it’s illness.
I question the everyday jargon expressing stress as something that has become ”cool.”
So please do yourself a favor and reflect on how You express yourself around stress in Your everyday life and if it would help You and your overall health and, in the end, business to make any changes.
Help yourself with consideration.
How big space do You have for your daily life considerations and relation to yourself?
Here's how we can shift our perspective and manage stress more effectively, based on my own reflections and practices:
Prioritize: It's easy to feel overwhelmed when everything seems urgent. Prioritize again and prioritize away. We often get stressed because we have to do everything simultaneously, i.e., the old data on the new. it is a matter of prioritizing and sifting. there are always tasks that are not as important. some can wait until tomorrow, next week, or until it calms down.
Plan Ahead: I jot down six key tasks for the next day, every night. This simple act of planning brings clarity. Write down the six most important things you must do the night before. Then you are your own boss, and You do the work in the morning. These points must be either limited in time or limited in number. You should be able to measure when the task is complete and cross it off the list. What is most important, connected to your goals, is at the top, and you do not jump on the list! You have a list of work and a private one.
Stay Prepared: From preparing lunch to laying out the next day's clothes, small acts of preparation provide a sense of calm and readiness. Being prepared provides security and a balm for a stressed body and brain.
Embrace 'Good Enough': I remind myself daily that perfection isn't the goal; doing my best under the given circumstances is.
Essentials First: Prioritize sleep, movement, and meals. No matter how stressful it is, You feel better and become more efficient if You give yourself the conditions for food, movement, and sleep. Skipping lunch, sleeping too little because "I'm just going to do a little more,” and skipping much-needed breaks where the body is in motion do not give us more time or stamina in the long run. On the contrary, we burn the candle at both ends.
Rest and Recovery: Even on the busiest days, taking short breaks to disconnect and recharge has been crucial for my mental and physical well-being. If we have much to do, sorting out impressions and taking small breaks is even more important. Stand up often if you spend too much time at the computer, put the mobile away occasionally, especially when you are talking to someone, turn off the internet, and skip the mobile to the bathroom. Read a book instead. Prioritize short walks or go outside to take three deep breaths of fresh air: Little things make big things!
Book Tip: “The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It" by Kelly McGonigal
This book challenges conventional views on stress and encourages to embrace stress as a positive force for personal growth and well-being.
Redefining Stress: McGonigal introduces the idea that stress is not
inherently harmful. Instead, our perception of stress greatly influences its impact on our health and well-being.
Harnessing Stress: The book discusses how stress can be a powerful tool for personal development, pushing us to grow, learn, and adapt meaningfully.
Mindset Shift: One of the central themes is the importance of shifting our mindset towards stress. Viewing stress as a challenge or an opportunity rather than a threat can transform our experiences and outcomes.
Scientific Insights: McGonigal backs up her claims with robust scientific research, showing that individuals who perceive stress positively can have health outcomes comparable to those with less stress.
Practical Strategies: The book offers practical strategies for changing our mindset about stress, including mindfulness exercises, reframing techniques, and ways to leverage the social support system.
Empowerment through Stress: "The Upside of Stress" empowers readers to embrace their stress responses as a source of strength and courage, turning potentially negative situations into catalysts for growth.
The Biology of Courage: The author explores how stress responses can promote social connection and courage, enhancing our ability to face challenges and support others.
The 3xBs Approach to Stress Management
Body: Incorporating short walks or stretches into your day can significantly reduce stress levels and boost physical health.
Brain: Allocating mindfulness or deep breathing exercises for a few minutes can center your thoughts and reduce mental clutter.
Business: Organizing your workspace and tasks can create a more conducive environment for productivity and lower stress levels.
Reflecting and Acting with Purpose
Looking Ahead
Let's commit to changing how we talk about stress. Focusing on actionable steps rather than the stress itself can foster a more positive and healthy mindset.
The goal? To find a balance that brings joy, not pressure.
Let’s Do This Together!
How about it? Ready to join me in this liberating journey? Share your experiences and let's celebrate the highs and the lows together.
Highlights from last Week's Posts. (In case You missed the action):
🌱 Your Turn to a more balanced and less stressed You in 2024!
Embrace your freedom. Test out this approach this week and share your stories with me. Let’s redefine what’s truly important.
Exciting Announcement!
And speaking of journeys, I have exciting news!
And for those looking to dive deeper into stress management and well-being across the 3xBs, keep an eye out for my upcoming app. It's designed to give You tools and strategies to navigate life's stresses effectively and to revolutionize your holistic growth, which is on the horizon. It brings the essence of the 3xBs Method – Body, Brain, Business – right to your fingertips. Stay tuned for more updates!
Until next time, keep finding your space!
P.S. Remember, it’s about finding joy and peace in our choices.
I wish You a day of strength, clarity and success!
