Most individuals in current business environments have the feeling of being chained to one’s desk for an inhuman amount of hours, running to endless meetings, and being bombarded by constant emails and calls. Many employees are doing the work of two or more people these days. Associates are being held accountable for unrealistic sales goals. Everything is a crisis. The result is stress. And a lot of it.
The irony is that the more hectic our day, the more stress we experience and the less productive we become. When we are stressed, our fight-or-flight system kicks in, the same unconscious system which takes over if we are in physical danger. All of our energy goes into our muscles to help us run or fight. Our digestive, reproductive, and immune systems are turned off. The longer we are stressed, the longer our basic systems are turned off causing ulcers and other digestive issues, along with a host of other physiological problems. The fight-or-flight system runs on autopilot so our cognitive mind is cloudy. Since our minds are constantly cloudy our work is slower, inefficient, and ineffective.
One great way to combat our daily stress is to disconnect from our fight-or-flight limbic brains and allow our normal bodily functions to return to normal. We can do this by simply taking a walk once or twice a day, or getting up from our desk every hour to do a few minutes of physical movement. Many employees can also find relief using meditation during the work day to help them disconnect from their reactionary stressed-based minds and reconnect with their effective, intuitive, calm cognitive minds.
Changing expectations about communication reaction time can also make a big difference. Many employees feel a prisoner of their electronics. When the communication pops up, they stop what they are doing, read the email, determine it is not urgent, and go back to the original project. When the next email pops up, the cycle repeats. The result is being constantly busy but getting nothing done. Working this way is an amazing waste of time and focus. Instead of constantly checking in with communications, turn off notifications for email, texts and social media, and instead carve out time slots during the day to check communications. This allows for better focus, more efficiency, and less stress.
When you do take a moment to look at the communications, open each only once and act upon it in that moment. Choose to either Do, Delegate, Delay, or Delete.
- Do: Respond and complete the request in that moment.
- Delegate: Is this the highest and best use of your time? Is there someone else you can delegate this to? Is there an automated system you can put in place to handle a specific type of email?
- Delay: If the email does not need to be handled right now, but it does need to be done by you, add a reminder to come back to it. Don’t just leave it in your inbox as you may then open it again in the future only to delay it again. Color code the email as a “future” and set up a follow-up reminder.
- Delete: Does this need to be done at all? Is there really anything you need to address with it? If you find you are constantly deleting emails from certain sources, you may want to unsubscribe from the list or remove yourself from the project.
Adding in movement, disconnecting from the day, and shifting your relationship with communication, can help reduce some of your workplace stress leading to more productivity and increased wellness.
ABOUT THE AUTHOR:
Melissa Heisler is a stress reduction expert, Type Me coach, speaker, and the author of From Type A to Type Me: How to Stop “Doing” Life and Start Living It. She is committed to guiding entrepreneurs and professionals to improve their health, increase their mental clarity, easily deal with difficult people, find peace in their current jobs, and improve their business effectiveness all through reducing their stress levels.
Thank you, Melissa! I love the DDDD guideline! DELETE! Yes, some things don’t need to be done at all.