My name is Ali Sharifi and I’ve been showing people how to relieve stress for over a decade. How many times have you told yourself that this time you’re going to most certainly lose a lot of weight or finally stop smoking or find a higher paying job? How often do you carry over last year’s resolutions from one year to the next? If you’re like most people, you come up with a long wish list of things to fix and try as hard as possible to make them happen during the year. The issue is that not even a week goes by before you’ve already stopped doing most of your resolutions and are back to your old habits again. There are a few simple things you can do though, to help you stick to your plan.
– Be Realistic –
The number one reason we fail to complete our New Year’s resolutions is that we tend to set unrealistic goals. Wishing to lose 50 pounds and become filthy rich and get organized and quit smoking all at the same time probably isn’t going to be very effective. To stick to your goals, you should pick one or two really important things you want to work on and focus exclusively on those, as opposed to trying to completely reinvent yourself in one year. Also, make sure your goal is attainable. If you have a heart condition and are in terrible physical shape and your goal is to climb Mount Everest before the end of the year, you may be extremely disappointed. This is not to say that you can’t set challenging goals that test you physically and mentally. It is just crucial to be honest with yourself in terms of what you can and can’t accomplish. The last thing you need is to set yourself up for failure.
– Be Specific –
The other major concern is that most of our resolutions aren’t specific enough. While it may be okay to write “lose weight” on your New Year’s resolution list, this doesn’t tell you anything about how much weight or how you’re going to lose this weight. To properly make your resolution more effective, you should be specific about what you want to accomplish. A better resolution may be “to lose 1 pound a month throughout the year,” or “to go to the gym at least twice a week before work.” The more specific you are about your goal, the to more likely you are to see results.
– Be Task Oriented –
It’s fantastic to want to lose weight, but how are you going to accomplish it? I can almost guarantee you that the weight’s not just going to melt off of you on its own. So, what needs to happen to make this goal come to fruition? For each resolution you have on your list, you want to write at least 10 action items that you must do to accomplish your goal. Here is a sample list to help you get started.
Resolution: “Lose 1 pound a month throughout the year”
To Do List:
1. Make an appointment to see a nutritionist (February 1st)
2. Get a physical check-up from your doctor (February 5th)
3. Join the gym (February 6th)
4. Book some time with a physical trainer (February 7th)
5. Start going to the gym twice a week after work (February 11th)
6. Join a spinning class (February 18th)
7. Eat a maximum of XXXX calories per day based on recommendation by nutritionist (daily)
8. Eat more small meals throughout the day, instead of two or three big meals (daily)
9. Take doctor approved vitamins (daily)<
10. Walk wherever you need to go instead of driving and taking elevators (daily)
11. Get some small dumbbells and a short workout video that I can do at home on days I am not able to go to the gym. (daily)
This is just a sample of course and make sure to check with a doctor and other healthcare professional before starting any new program (See how I just snuck the disclaimer in there). But I want to point out a few things. First, notice that there are dates next to a lot of the tasks. This is a good idea because it helps you set smaller goals as part of your larger objective that are easier to accomplish and very tangible. Also, there is a wonderful feeling that comes with being able to check off one item after another as you progress towards fulfilling your resolutions. Second, notice that each item is nice and specific. Some of them are simple one-time action items, while others may be ongoing, but they are all very action oriented. By breaking down your resolution into smaller chunks or sub tasks, you are getting one step closer to success. As you progress, make sure to keep updating the plan and adding more items to it.
– Be Strong –
One of the reasons people fail with their resolutions is that they don’t adequately anticipate the obstacles they may face along the way. Try to come up with a list like the following:
1. My co-workers always go out to lunch to unhealthy places and I might want to join them.
2. My family eats unhealthy foods, so it’ll be difficult to get healthy meals at home.
3. The gym is far from my house, so it takes a long time to get my workout done.
4. I really crave chocolate and don’t think I can remove it form my diet.
5. I’m out of shape so working out may be difficult for me.
Once you’ve completed the list, take a look at each issue and come up with a plan for how you will overcome each one. It is of paramount importance that you figure out possible solutions to each of these obstacles, otherwise you’ll end up becoming a victim of one of them. It’s also important to realize that life is filled with challenges and it’s rare to be able to complete a difficult goal without stumbling a few times along the way. Perseverance is the key here. You’re taking a big step to accomplish a big task, and that requires strong, continued commitment.
– Be Forgiving –
You won’t always hit your mark on the first try. As soon as you come to grips with the fact that you’ll most likely have some good days along with some not so good ones, you can stop beating yourself up when you’re in a slump. Forgive yourself when you stray off the path and find ways to encourage yourself to get right back on. Blaming or feeling negatively towards yourself will only make matters worse and make it harder to finish what you so boldly started. Instead, figure out what got in your way and come up with a revised plan of action to achieve your goal.
– Be Happy! –
This is the most important thing to remember. All that we do in life is worth nothing if we’re not happy. If you’re finding it painful doing your resolution, you’ll not only find it more difficult to stick to, you’ll also build up more resentment towards it. This in turn, will make you even less likely to ever finish the goal. Of course, some times we have to do something for health reasons that may seem terrible in the short term, but that will bring happiness at a later time. I believe strongly that to accomplish anything in this world, you have to have the right attitude. Life is short and you should choose resolutions that will enhance your life by making you healthier and happier.
As the Vulcan saying goes, “Live long and prosper.”
Ali Sharifi has been teaching practical stress relief, relaxation, and meditation techniques for well over a decade. You can check out his blog and free report for the very best stress relief exercises. The blog is filled with free articles, exercises, meditations and more.
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Pressure is a regular part of life and any job. Without any pressures, workers cannot meet their deadlines, having strong will to achieve their target at work, or satisfy the client. Meeting the demands of a job makes the work challenging and satisfying and often allows people to develop their ability and achieve promotion. People regularly having stress-causing situations in the workplace. They respon to these events with tension and then come back to a more relaxed condition when it is over.
The Stressors at the Workplace
In the workplace, pressure can usually cross from normal to excessive. Excessive pressure can activate physical and emotional reactions that can be damaging to employees and business alike.
Some jobs especially those that include physical strength like firefighting or those involve in maintaining justice are very stressful. Other jobs like teaching or social work that are physiologically demanding can also be stressful and even people who crunch numbers or stamp metal can experience stress.
Workplace stress can be caused by several factors, some of which may include: unaccomodating working environment, high demands of the job, or poor organizational communication.
Unexpected change in the workplace can cause employees developing a fear of being fired. Frequent personnel turnover, poor chances of promotion, lack of preparation for technological changes can also become the stress factor for the employees.
Stress factors at working place may include: too much workload, dull or useless tasks, long working hours and small pay, irrational performance demands and rare rest breaks. However the physical environment of the workplace like noise and overcrowding, poor air quality, health and safety risks can also cause Stress to the workers.
Distant & Uncommunicative supervisors are walking stressors. Meager performance from subordinates can also cause pressures to supervisors. Staff members also establish their own pressure by developing office politics, competition, bullying or harassment.
Pressure In The Workplace & Your Health
A link between workplace stress and physical or emotional problems exist. Early signs of job stress include: sleep disturbances, stomach problems, trouble in concentration, irritability, headache, low morale, and poor affairs with family members and friends. These signs are simple to distinguish, but without proper management, they can develop into severe health risks like cardiovascular disease, musculoskeletal conditions and psychological disorders.
Work Stress Reduction
Managers and employers can decrease working pressure by providing stress management programs and training for workers and improvement in the working conditions.
There are stress management programs that are intended to aid employees with personal problems that may be disturbing their working performance. Also, they may consist of counseling, mental health assessments, workshops on managing their time, ways of relaxing and assistance both legally and financially. The relief provided by these programs may be shallow and brief if the roots of stress in the work setting are not tackled.
Creating a healthy working environment can create a lasting stress relief of the workers. Encouraging employee participation, implementation of policies that includes the needs of the workers are some of the ways to provide healthier working environment.
Employees can also reduce their job pressures by getting a job description. A specific job description provided by the employer provides the basic guidelines and expectations for the performance of the employee. If the is becoming too stressful, maybe it is time for the employee to look for a more suitable job or ask if the company could modify the job to suit the employee’s ability.
Getting help from the local, state or federal agencies can lessen work stress by providing the employees the backing they need to keep them from harmful working situations in the workplace.
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