Self development and mental health

We set ambitious goals and strive to achieve them. Initially, motivation is high, and problems are small. Over time, motivation decreases and difficulties arise. Besides, we have a life outside work, where various inconveniences and stressful situations also occur. All this can be paralyzing and lead to:

• Stopping work on your project/goal

• Procrastinating (waiting for a “better time”)

If you are a startup owner or have your own project, it is very important to manage stress and not let this unfavorable chewing and fate, which constantly throws obstacles in your way, get you down.

I know what I’m talking about because I myself struggled with stress and would stumble at the first hurdle. In this article, I will show you a few techniques for fighting stress and worries, which help me in my daily life and work.

Stress that exhausts you

Let’s start with an example. I was working on a particularly significant initiative. It wasn’t my idea. However, I agreed to carry it out (due to my unawareness of the consequences and being under the influence of manipulation — I think that’s a topic for another article). While working on this project, my awareness increased and I began to see the weak points of the idea. Unfortunately, the project’s leader was stubborn and refused to change the decision despite my presenting rational facts showing that we were heading straight for a cliff.

This caused me a lot of stress and I worried daily about what would happen. I analyzed the past and was angry with myself for so quickly being persuaded to take on this hopeless idea, and I looked into the future, visualizing a disaster.

Close to the end

This hopeless project brought me to the edge of a cliff. Or did it? Was it the project or the stress that started to paralyze me? At a certain point, I realized that this project would end in a colossal failure. I figured out what must be done to avoid disaster and wrote an action plan. I started implementing this plan. I spoke with my superior and showed why it didn’t make sense and what we could do to improve it.

I assumed then that things couldn’t get worse - at worst, they would remove me from the project, which I was ready to leave myself if I had to continue doing senseless things that added no value. As it turned out, the decision-makers finally understood that we were heading in the wrong direction, and the actions from my “corrective plan” proved effective. We corrected our course, and the project, which was almost lost, was saved. The technique for dealing with very stressful situations

Now, I will present the technique I use in stressful situations, which I learned thanks to the abovementioned experience. I will describe it as follows:

When you’re really stressed and can’t stop worrying, write down what is causing your stress and the worst possible scenario. Accept this scenario and do everything you can to improve the situation.

It can be divided into the following stages:

1. Write down what exactly you’re stressed about

2. Write down what’s the worst that awaits you

3. Accept this worst-case scenario

4. Do everything you can to improve your situation.

In my example, it looked like this:

1. I’m stressed that the project will be a huge failure and I can’t do anything because my boss doesn’t listen to me

2. The project will fail. We’ll waste time and money and I’ll get fired

3. I accepted this shit

4. I made a plan of what I could do to change course and I started doing it

“Here and now” technique

As I wrote earlier, I was worried about what would happen and what had happened. I was doing everything except what I should have been doing then. Our brain is capable of doing one thing at a time. It can’t think about two different things in one second. So, when you’re worrying, you’re not thinking about the task you have to do. And that’s the thing — it works the other way around, too:

If you think about the task you have to do, you can’t worry at that time.

Keep your brain busy with something other than worries and you’ll be fine!

Physical activity and other relaxation techniques

The line between stress and relaxation can become blurred in a world where life and work often blend together. It is crucial to learn to recognize the moment when stress becomes overwhelming. In such moments, it’s key to tell yourself “enough” and decisively detach from stress-inducing factors.

Find an outlet for stress through physical activity.

When you feel that your stress level is rapidly increasing, physical activity is one of the best ways to reduce it. It doesn’t have to be an intense workout – sometimes a short walk is enough to clear your mind and restore emotional balance. Running, cycling, or even walking around the neighborhood can work wonders. These simple activities help relieve stress and increase the production of endorphins, natural “happiness hormones,” significantly improving mood.

Find joy in simple pleasures

Besides physical activity, finding time for activities that please you and allow you to relax is crucial. This could be playing a game, reading a book, listening to music, or meditating. These moments of escape from daily stress are a form of rest and a way to recharge your batteries and regain motivation.

Healthy for the body, soothing for the mind

Remember that when choosing your relaxation methods, it’s vital that they are healthy for your body and mind. Avoid habits that seem like an escape from stress but can do more harm than good in the long run. Instead, focus on activities that bring genuine relief and improve your well-being.

The long-term benefits of healthy stress management

In the dynamically changing world of technology, where continuous deadlines and performance pressure are commonplace, the ability to manage stress is no longer just a personal asset – it has become a key element of effective business management.

Influence on decisions and creativity

When you, as a leader or entrepreneur, can control your own stress levels effectively, your decision-making abilities significantly improve. Stress can limit creativity and the ability to think strategically, which is crucial in a startup environment. Managing stress allows for clear and calm thinking, leading to innovative solutions and better business decisions.

Increasing productivity and efficiency

Excessive stress not only affects the quality of your work but also impacts your employees. Creating an environment where stress is effectively managed contributes to the team’s overall productivity. Employees who feel less stressed are more engaged, focused and efficient in their tasks. Therefore, investing in stress management strategies directly translates to better company performance.

Improving the health and well-being of your team

Mental health directly impacts physical health – both for you and your employees. By promoting healthy stress management, you reduce the risk of burnout and build a culture of care for well-being. This leads to lower absenteeism, better team relations, and a greater sense of belonging to the company.

Building a healthy organizational culture

Effective stress management is also crucial in building a positive organizational culture. A culture that promotes a balance between work and personal life and supports healthy ways of dealing with stress attracts and retains talent. Companies that care about the well-being of their employees are seen as more attractive in the job market, contributing to long-term success.

Summary

My experiences as a programmer and technical leader highlight how stress impacts mental health and work efficiency. Realizing the impact of stress on both professional and personal life is the first step to its effective control. I have shown you two techniques that I use for dealing with stress. Besides, simple activities like running, walking, or gaming can effectively reduce stress levels.

The ability to cope with stress positively impacts you and your company and teams. Effective stress management improves decision-making and creativity, which is key in managing a business. Your productivity and team efficiency increase when stress is effectively managed. Promoting healthy stress management contributes to building a positive corporate culture, which is beneficial for mental and physical health, as well as for the overall success of the company.

Do you have your own methods of dealing with stress at work? What strategies have proven effective for you?

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