Stress Management Strategies – Thriving During Entrepreneurial Challenges
Written by: Ana Parra Vivas, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
I am an Amazon Best Seller Author, a Well-balanced lifestyle mentor, and a homeschool mom of two amazing children. I wear multiple hats with grace and love. There was a time in my life when I was living under anxiety and stress every minute. During this time, I attracted bad health, drama, and financial issues to my life. Therefore, it is important to learn how to avoid stress so you can succeed as an entrepreneur.
My husband sometimes calls me superwoman because I am extremely productive, calm, and under control all of the time. I learned to be a superwoman. You can be one too when practicing the following tips.
Practicing mindfulness
Mindfulness is to be in the present and be aware of who you are. Even though it sounds simple it is not easy to learn to practice and be mindful all of the time.
One thing I noticed when I started this process was that I was constantly thinking about the things I had to do in the future. I had a lot of tasks to complete, and I was reviewing the past few days. I was reviewing the interactions with other people, the things I said, or they said. I did all of this while I was having dinner with my family, playing with my kids, or cooking.
This review of the present and future is extremely tiring for the brain. Imagine you are working on your computer, and you have 100 tabs open. Your computer may work slower, right? It is the same with our brains.
Besides getting exhausted, we become angry easily and our patience decreases. This is the reason why if kids do something wrong, we start screaming like crazy. The reason is not a lack of patience, the reason is that you were not in the present.
If you want to learn more about the negative effects of multitasking take a look at this article from Stanford University that explains it more. Here is the link.
Here are tips to be present
1. Mindful Breathing Exercises: Most phones or smart watches have this feature. You can focus on your breathing for one minute. Focus on your breathing for one minute four times a day. When you wake up, at noon, in the afternoon, and before going to sleep.
Use your calendar or reminders, so you don’t miss this. This exercise will help you to reduce stress and start focusing on one thing at a time. Please don’t look at social media while doing this, just breathe, it is only one minute!
2. Mindful Eating: This sounds like a silly exercise, but it really helps us to focus our attention and helps us to be present. We usually eat and have a conversation with another person. Therefore, we forget to really savor the bites and really enjoy each meal.
Start with your shopping list by considering the health value of each item you purchase, read the labels, and decide your health goals. For example, I eat plant-based so when I shop for groceries I have this goal in mind.
When at the table come with an appetite and don’t skip meals. Skipping meals will make you angry.
Appreciate the food you are eating, be grateful for having food on your table, be grateful to the hands who made the dish, and express gratitude to the Universe for the delicious items on your plate.
And finally, eat slowly so you can savor your meal.
3. Mindful Walking or just sitting outside. Being around nature for me is key in my daily life. You don’t have to spend hours outside. This practice can be incorporated into your daily routine, and you only need a minimum of 15 minutes outside.
If you cannot walk outside, just sit down outside for 15 minutes without looking at your cell phone. You can just close your eyes and listen to the sounds of nature.
When walking focus on your breathing, observe nature, and listen.
Other habits to promote well-being
I used to blame the outside world for how I felt. I thought it was a result of my circumstances and the world was making me anxious. I was not taking responsibility for my life. I allowed myself to be under stress because I did not know healthy habits to avoid stress.
1. Morning Ceremony: There is not a day in my life that I don’t have a morning ceremony. This is key so I stay calm and under control. In the morning ceremony, I do different activities. For example, drinking water, meditation or praying, writing in my gratitude journal, saying my goals out loud, and stretching. I call it a ceremony because is sacred. This is vital for my well-being.
You can include other activities in your morning ceremony. The idea is that you include activities that will help you to feel better.
I explain in more detail how to put into practice a Morning Ceremony in my book I Trust My Inner Voice.
You can get a copy here.
2. Setting Boundaries: I know of entrepreneurs that don’t give themselves a break from work. They are open 24/7. They answer calls, texts, emails, and messages, all day long and even during the weekends. They think this is part of their business. They believe they own a business, but the reality is the business owns them.
It is important to set boundaries, so you can spend quality family time, and you can disconnect and invest time in yourself.
Here are some tips:
Clearly communicate your boundaries to others. Use "I" statements to express your needs and feelings. For example, say, "I need some alone time in the evenings to recharge," rather than, "You're always bothering me in the evenings."
Say "no" when necessary. Learning to say "no" respectfully but firmly is essential. Don't overcommit or feel obligated to do things that don't align with your priorities or values.
Use Technology Mindfully. Set boundaries with your devices. Designate specific times for checking emails and social media. Use "Do Not Disturb" features during your personal time.
Delegate and Ask for Help: In both work and personal life, delegate tasks when possible. Don't hesitate to ask for help when needed. Recognize that you don't have to do everything yourself.
The above suggestions provide working moms who are entrepreneurs with practical and actionable strategies for managing stress effectively. By addressing mindfulness, overwhelming feelings, and the delicate balance between stress and well-being, you can gain valuable insights into navigating the challenges of entrepreneurship while prioritizing your mental and emotional health.
Find templates and details for step-by-step instructions on how to implement healthy mental habits in my book I Trust My Inner Voice. Here you can download 4 bonuses including the e-Book, so you can start reading immediately.
You can get a copy here.
Ana Parra Vivas, Executive Contributor Brainz Magazine
Ana Parra Vivas can help you reconcile your personal and professional life to achieve a successful and well-balanced lifestyle. She can guide you to manifest the life you dream of.
After achieving success in a high-level marketing position at a Fortune 500 company and in her family life. She felt frustrated and guilty that her career was taking away time with her children and husband. She did not feel fulfilled as a woman. All of these negative feelings and thoughts caused her stress and anxiety.
Drawing on her own experiences, Ana has created a unique program that teaches women how to discover the root cause of their problems. This program implements healthy mental habits to eliminate fear and anxiety and create a thriving, peaceful, and harmonic life.
