How to Run a Business and Survive with Your Sanity Intact
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How to Run a Business and Survive with Your Sanity Intact
My Story
Stress Test
It Could Be Worse
How to Get Your Stress Under Control
Take-A-Ways
• Identify your major stressors
• Understand how chronic stress harms your body and brain
• Analyze your current coping mechanisms
• Strategize about ways to reduce stress
• Commit to one SMART stress-reduction goal
Partner Up: Circle Top 2 Stressors
Let’s Discuss
Calling all Workaholics & Perfectionists
Are You a Workaholic?
• Take the Bergen Work Addiction Test
• Uses core symptoms of drug addiction
How Many Hours Do You Work?
• Average number of hours worked by entrepreneur: 70 per week
• Most workers only use 51% of their paid vacation time
• 61% of Americans work on vacation
Are You a Perfectionist?
Tell-Tale Signs of Perfectionism
Trait #1
You are highly conscious and hyper-critical of mistakes.
Trait #2
You have to be the best at everything, even if it’s something you’re not interested in.
Trait #3
You spend a lot of time to make everything absolutely perfect.
Trait #4
You are your harshest critic.
Trait #5
You mull over a less than optimal outcome and wonder what you did wrong.
Trait #6
You react defensively to constructive criticism.
Trait #7
You focus exclusively on achieving the goal at all costs.
Stress Bell Curve: Optimal v. Your Reality
Good Stress and Bad Stress
Eustress
• “eu” = well or good
• Term coined by endocrinologist Hans Selye
• You feel challenged, but not overwhelmed
Optimal Stress
Stress Hormones Are For Survival
Your Body on Stress: Fight-or-Flight
Good in the Short Run
• Adrenaline (immediate)
• Cortisol (prolonged)
What % of ER Visits Triggered by Stress?
• 90% CDC Estimate
What Chronic Stress Does to Your Body
• Anxiety
•Depression
•Digestive problems
•Heart disease
•Sleep problems
•Weight gain
•Cancer
The Scary Science
The Common Cold
• 2012 study of 276 healthy adults
• Those with chronic stress were more likely to get sick
• Immune system cells were unable to properly respond
Weight Gain
• 2014: Women who had experienced a stressful event in the last 24 hours burned 104 fewer calories than after eating fast-food than those who were stress-free
• Adds up to 11 lbs. per year
• Stressed women had higher insulin levels,
contributing to fat storage
Slower Healing
• 2012 study of older women caring for relatives with dementia
• Took 24% longer to heal from biopsy wound
• Slow healing most apparent in first two weeks, when infections happen
Heart Disease
• 2014 study of stressed-out medical students
• They had an excessive number of white blood cells
• Previous study in mice found that cortisol changes white blood cells so they stick to artery walls
A Shorter Life
• Chronic stress shortens length of telomeres: the agent of death
Telomere Shortening Studies
• Finnish Health Study: work-related exhaustion
• Mothers caring for disabled children
• Caregivers for relatives with dementia
• Boys in a stressful home environment
Summary of Effects of Chronic Stress
• Body is permanently primed for fight or flight
• Changes gene activity of immune cells, leading to chronic inflammation
What it Does to Your Brain
• Impairs communication among neurons
• Slows production of new neurons
• Creates elevated levels of proteins associated with Alzheimer’s
Secondhand Stress
• It’s contagious and easily transmitted
• Babies catch it from their mothers
• Students catch it from nervous speakers
Brainstorm Stress-Reduction Techniques
Partner Up: Draft SMART Goal
• Aim: Be a little imperfect
Examples: Set SMART Goals
• Too vague: I’ll spend more time with my family.
• SMART: I’ll eat dinner with my family on Mon., Wed., and Friday.
• Too vague: I’ll relax more.
• SMART: I’ll download the Calm App and listen to Session #1 on Saturday at noon.
Three Layers of Accountability
• Each partner sets one stress-reduction goal for this week
• Create means of self-accountability
• Email each other by the end of the week re goal achievement
• Send me an email right now with contact info for each partner
• If you report that you achieved your goal: • PRIZE: Complimentary 1-hour Wellness Coaching session
Get Real. Get Healthy.®
714-357-9946
www.LorieEberWellnessCoaching.com
Contact Information
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