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What are your ‘Stress Factors’?

Stress is becoming more apparent both at work and home these days, so how do we recognise the symptoms?

Thinking ‘errors’ is one place to start

  • PREDICTION – Negatively forecasting future events, ie “I have to submit this report and I know the boss just won’t be happy with it”
  • LABELLING – Allow negative thoughts about ourselves, ie “I’m not the sort of person who can handle this”
  • STANDARDS – Setting of unrealistic standards for ourselves to meet, ie “Unlike last time I SHOULD be able to do this, I MUST improve this time. You know, I CAN’T manage this”
  • MAGNIFYING – Talking things out of proportion, ie “I didn’t win that contract, my career is over!”

It could be said we’re all under pressure in some way or another, however, ‘Pressure’ is a prerequisite of ‘Stress’ but on its own it’s a healthy place to dip into but prolonged, we take to burn out or breakdown.

2yrs ago the average life expectancy was 80.5yrs compared to those in high pressure jobs at 69! Now, most jobs in one form or another are moving in that direction so it’s imperative we get control and remove external pressures that result in US suffering stress.

This control is referred to as ‘Locus of control’. Those with Internal locus believe they have control over what happens in their lives. Those with External locus believe it’s others, chance or even fate that have control. Internal locus consequently manage to reduce their heart rates.

In the 1950s, cardiologists Meyer Friedman and Ray Rosenman looked into Personality types. Type A & B with the former being more prone to heart disease!

Type A: Can be impatient, critical or aggressive. When under pressure, they find themselves in conflict with others and what they say is final! The positive aspect is that they’re generally high achievers making great leaders but not necessarily team players.

Type B: Laid back, calm, friendly and don’t allow things that frustrate others to affect them. Generally dealing with tasks calmly. Working to a high standard and compliment others via praise while allowing individual’s their weak areas.

Recognise these traits in yourself or others? It’s never black or white but we normally lean towards one or the other.

Consider the frame of mind you adopt when under severe pressure or stress… what affect does this have on those around you? What about others such as bosses or team members? How do their words or actions affect you? Do you allow their negativity to alter your positive state?

What are you going to do to control your stress? Start by assessing what your stressors are. Think about situations where your levels of stress have risen. About circumstances that you were happy enough and someone else changed the way you were feeling.

To help, type up the following 3 headings creating your personal stress management contract, answer each in turn.

  1. I could ease the impact of stress if I were to start…
  2. I could ease the impact of stress if I were to stop…
  3. I will recognise my personal management when I find myself…

We recognise how demotivating stress can be. Making lives intolerable and work non-productive. That’s why we focus on the cause and then help find a way of Management rather than Cure. Often, cure is the external locus that our internal locus has to deal with!

Contact Neil to arrange your free consultation either by email neil@coachingtosuccess.co.uk or calling 07761 187238 and let’s move towards a stress free, positive thinking and highly motivated life.

“Ready, Steady, G… Hang on, before I do, maybe if…”

How many times have I historically set about doing something then haven’t due to those voices in my head telling me otherwise (these are different from those other voices in horror films … but then again!), well, it’s a rhetorical question but how many times have you considered

  • Changing your job/career
  • Writing that report you know will be a massive task … but I’ll just clear my desk first
  • Needing immediate gratification” – Procrastination loves this as it gives you an excuse to do something more interesting.
  • “I could do with some help on this”. You end up waiting until somebody else takes over. Some do this their whole lives.
  • Wait on something else – “I can’t complete this report until John gives me the figures” (Guilty! Rather than go get them, I’ve used this excuse)
  • Be passive, wait for fate or circumstance to rescue you from having to act.

 

Then there’s the factors that cause us to cease moving forward:

  • “I don’t have anyone to go to for advice, support or encouragement.”
  • “I didn’t know I was supposed to do that.” (Ignorance)
  • “What if I fail?”, then again, “What if I succeed?”
  • “No one really cares whether I do this or not.” (Apathy)
  • “It’s too risky. In this economy I can’t take the chance to…”
  • “This other opportunity will never come again, I can’t pass it up.” (Delay tactic)
  • “I’m too old. I wish I had thought about this 20 years ago.”
  • “I don’t know how to do it.” (Skill Deficiency)
  • “I just can’t seem to get started (Inertia)

This is a definite mix of both areas where confidence is lacking and procrastination, which comes in many guises, and is the mother of all temptresses to take us away from the tasks we really do need to do.

So how do we beat these? Consider these to give some focus:

  • Learn what you’re good at – Recognise your skill-set and build confidence through competence. Ask work colleagues what they see as your strengths.
  • Play ‘Follow the leader’ – Look at those who have gone before you, gain confidence from what they have achieved
  • Evidence! – One of my favourites. Work from hard facts of what you have achieved as opposed to what you think will happen. Positive affirmations every time.
  • “What exactly am I supposed to do?” – Gain clarity
  • “Why have I been given this?” – Establish the facts
  • “How does this fit into the big picture?” – Relevance of ideas
  • “How it will be measured” – Give it worth and value for the time put in
  • “How will my efforts affect the work of others?” – Responsibility.

If you or members of your team wish to move forward, we’re here to help. Simply call to arrange your free consultation and see how you can help make those changes! Neil looks forward to hearing from you either by calling 07761 187238 or email neil@coachingtosuccess.co.uk. We’re affiliated to the Growth Accelerator scheme, so some businesses can obtain government funding too!

An odd request!!!

Fortnightly Blogs have been hitting your in tray on a regular basis now … well, fortnightly to be precise and we thought it would be nice to get some feedback.

We would appreciate any kind words that you might have towards the updates and free tips etc, so, if you feel inclined, would you be as good as to scribble your thoughts on our contact us page (press HERE to save yourself time searching)

And one last favour … Now that you’ve experienced these and found some helpful advice, tips and ideas, why not share the love! We’re asking that you select a few valued people and ask them to subscribe too.

That’s it … request over and to give you the head’s up, this coming Tuesday’s blog will be all about that mother of time thieves … PROCRASTINATION!

Happy reading and here’s to the continued success you and your organisation will forge forward with.

 

All the very best … Your local coach (wherever you are in the world), Neil 🙂

Critical Success Factors … Have you looked into creating yours?

John F. Rockart popularised Critical Success Factors (CSFs) during the 1970s and they’ve been used broadly in businesses since then.

Having a clear and focused mission/vision statement is imperative. Something the whole company are involved with. To compliment this, objectives and goals need to be in situ and this is where our core skillsets lie.
I was never really a believer in ‘Mission Statements’ as I felt they were simply the words of my Bosses. Unfortunately, at the time, that’s all they were as I had no input or education as to what it stood for. Having worked with many organisations to achieve their own with the Team’s input, I can now see the true benefit.

This ‘Statement’ will, in turn, help all to bond towards CSFs as you have created a common focal point. As Rockart determined, CSFs aren’t a one hit wonder but need constantly and careful attention for success to become apparent.

Now going back to the goals and mission statements, these are where the focus should be as to WHAT needs to be achieved. CSFs refer to the HOW and to identify what really matters to obtain success and the measurements you put into place to observe this.

Often we can’t see the wood for the trees so let’s use a Timber Merchant as an ironic example and take a fictitious statement “To uphold a customer satisfaction level of 93% while expanding an increased product range appealing to new clients all resulting in a 38% of regional market share”.

You then look to what the (a) objectives are in view of this statement and then the HOW, the (b) Critical Success Factors. So to continue:

(a) Uphold Satisfaction levels of 93% …

(b) Keep customers informed of latest products. Insure staff are fully trained and updated via manufacture visits on latest tools.

(a) Expand product range…

(b) Welcome new reps/organisations to see what they have to offer. Look at market trends. Ask staff for their input.

(a) Achieve 38% market share…

(b) Marketing and advertising to attract more clients. Look to become more competitive.

From initially creating your objectives and CSFs, keep this as a basis to work from but then hone in the essential ones, the ‘C’ part!

Whatever you do, don’t create a long list of CSFs as they will simply get lost within their own numbers. 5 or fewer ‘Essential’ ones are ideal to focus on.

In summary

  1. Formulate a company Mission/Vision statement
  2. Create an objective list to achieve the goal and then the HOW (the CSFs themselves)
  3. Hone down – make sure your CSFs are manageable, achievable and realistic
  4. Constantly visit, re-visit and re-re-visit to evaluate and monitor how things are progressing (or
    not) then re-enforce the CSFs
  5. Communicate how it’s going. Include staff, suppliers etc

Give it a go and should you wish to look at creating a fantastic Mission Statement or the means to put this into place long term, we’re here to help and as we’re affiliated to the Growth Accelerator scheme, we understand about success. Simply call to arrange your free consultation and see how you can help make those changes! Neil looks forward to hearing from you either by calling 07761 187238 or email neil@coachingtosuccess.co.uk

Quick check list on your stress levels

With the sun shining, all cares disappear don’t they?

Well, with the exception of the expense of additional child minding, taking time out for holidays, the
cost and where to go. Work itself quietens down as everyone’s on holiday and this is just one line of thought contributing to stress.

During 2011/12, there were 428k (40%) of a total 1.073m work related absences due to stress being the cause. This proves palming it off by saying “Oh, they’re just stressed at the moment” isn’t the simple solution.

What are some symptoms of stress?

Physical changes – ‘Fight or Flight’ as noradrenaline and adrenaline endorphins rampage through your body raising blood pressure and levels of perspiration. Cortisol releases sugar and fat into your system and your immune system reduces in effectiveness!

If your environment means you’re stuck in one location, you can neither fight nor leg it so your body is constantly struggling with no release.

Emotional changes – When stressed, different feelings arise, including depression, frustration, anxiety, fear or anger. Often feeding each other with further consequent results in physical changes! Typical signs of both changes can include shortness of breath, indigestion or palpitations. Long term this can even lead to heart attack or stroke!

Behavioural changes – Listen to those around you when they comment on how you have changed. Stress can often make us behave uncharacteristically. When I went through a bout of stress, I became withdrawn, angry and restless nights were in abundance!

So what can we do when these symptoms start? Call on the doctor for a handful of pills? Possibly, but why not look at the following before heading the NHS route.

  • Manage your time – keep and work to scheduled to-do lists. If you can’t fit that additional workload in, delegate, re-jiggle your schedule whatever it takes. There’s still only 24hrs in one day so plan it and know your limitations.
  • Keep a diary – Understand what’s creating these feelings. When feeling stressed, write it down. Identify what you believe to be the cause and fathom out ‘why’ it stresses you.
  • Avoid multitasking – This can be as simple as setting times when you will check your emails rather than as they come through. Learn to say ‘NO’ when called upon to do additional tasks.
  • Support – Look to friends, family, work colleagues or business coach for support. Don’t just dump, resolve the situation by discussing a better way through it.
  • Exercise and rest – Take up exercise! I’ve practised martial arts for 30+ years and recently taken up yoga (much harder than I thought!). Sleep is equally as important to re-energise those batteries too.
  • Meditation – Taking time out and away from the situation can be the first step. Spend five minutes deep breathing, eyes closed, releasing all thoughts is another tool I’ve been taught in both my activities that works!

These are just a few tools that Coaching to Success use to help people and teams through periods of stress. A coach will help you understand better what the cause of the pain is that is being suffered and, together, can help establish a path to forge forward and create a positive, stress free WorkSlumpsituation that gives clarity and improved productivity too.

If this is an area you feel you or members of your team would benefit from, take that first step to relieve stress by speaking with Neil (07761 187238) or throw him an email at info@coachingtosuccess.co.uk… We’re affiliated to the Growth Accelerator scheme and are here to help.