Stress eating? I thought you said fattening the curve😞
Dealing with stress in stressful environments
So now that you have an MBA and are pulling in the big bucks💵 while well on your way to the C-suite, the day-to-day stresses of work and life simply cease to exist, right…? Well as Puff Daddy (aka Puffy, P. Diddy, Diddy, etc.) said in the ‘90s, “Mo’ money, mo’ problems.” Stress, whether created by uncertainty in life, or meeting painfully tight deadlines, is a natural part of existence. How one is able to handle stress will ultimately determine one’s ability to thrive under pressure and cope with difficult times. For this week, the gents 🤵 at Unfold Weekly are taking a different approach to provide you with some tips, tools, and stories of how to deal with pesky stress.
Stress – What is it?
Stress is different for everyone. Some people feel it exclusively in their emotions, while others will become physically angry or ill 🤢. It is your body’s natural reaction to a challenge or demand, which is often associated with frustration, anger, or nervousness. How will I ever meet this proposal deadline at the end of the week? Will I get that promotion I’ve worked tirelessly for over the past few years? Will I ever be able to congregate with my friends in large group settings again? Will our democracy fail (kidding… sorta…)?
However, stress can also elicit positive actions, whether avoiding danger in difficult situations, or buckling down and meeting that proposal deadline you feared was impossible. In higher education, we spend significant time speaking of the technical aspects of performing at high-levels, but often miss the emotional components of dealing with an unfamiliar lifestyle defined by mounting pressure and high expectations.
So how can I cope with stress and not sob at my standing desk? 😭
We have all been on the edge of a nervous breakdown in the past, whether worrying over not being asked to the prom, or studying endless for investment banking interviews only to be asked a question you have never seen (please ask about how depreciation affects the three financial statements. Please. Please!). Dealing with stress is not a one size fits all approach — each of us is different. However, the below steps have helped us, and others, in the past:
1.) Define the cause
Determining what is the main culprit of your stress seems simple on the surface, but is often an amalgam of issues, both personal and professional. Are you actually stressed because of a meeting you feel unprepared for? Or are you in desperate need of breaking out of the COVID monotony and it’s turning the most minuscule issues from molehills to mountains (also, what is a molehill? Do moles live in said hills?)? It sounds cliché, but ask yourself: Do I have control to change the outcome of this situation causing stress? If so, take actions to better the outcome. If not, then live the mantra of enlightened millennials, “c'est comme ça.” Though it may be difficult to let go of the issue at hand, but if you’re unable to change the outcome by any measure, then your best course of action is to best prepare for said outcome (i.e. you know a hurricane is hitting your town next week so prepare by boarding up windows, stocking up on supplies, or even leaving the area…genius).
2.) Put your best 🦶 forward
Put yourself in the best position to succeed. Remember what we said earlier about having the ability to control the outcome? If this is the case, perfect! You have identified the stressful element and you have the power to alter the end result. Back to the proposal deadline example — the deadline is not going to change (well some clients will decide last minute to extend a deadline from Friday to Monday, ensuring your weekend is completely ruined). You must lay out a plan to tackle the deadline, working backwards from submission — what are the final reviews required and who has ownership? When are final graphics due? Is there financial pricing that needs to be reviewed internally? Are there any gaps in in the team that need to be filled? While you may still be sprinting to the finish line to submit on time, hopefully you have planned everything early to alleviate some of the stress. As we said earlier, some stress can be good for you — you’ll work hard under pressure, meet your goals, and finishing the task at hand will be that much sweeter.
3.) Just breathe, dammit 😮💨
As humans, or really any living organism for that matter, it’s instinctual for us to breathe for survival. It’s amazing that there are countless paid apps and subscriptions to constantly remind us to take a step back and breathe. Meditation comes in many forms and isn’t exclusively for California hippies. Headspace, a Santa Monica based meditation app, has raised over $200M since its inception (meditation is big business). The app has breathing exercises, guided journeys, and various other methods for helping you relax. For those with an Apple Watch, you can set reminders to do a minute of breathing exercises throughout the day. Clear your mind, reset, and just breathe… dammit.
4.) I’ve tried the above and I’m still stressed as f***
Some people are extremely laid back and can walk through life seemingly stress-free (damn you), while others, no matter how hard they try, react negatively to nearly every pressure-induced situation that arises. If you’re in the latter group, there are ways to assuage some of the mental and physical anguish:
Take care of your health – resist the urge to pig out on ice cream or leftover Halloween candy. A happy body, is a happy mind.
Avoid alcohol 🍷 – OK, this one may be rough for many readers. A glass of wine to end the day and ease into the night is fine. A box of wine to drown your sorrows is counter-productive (what?!!…).
Talk it out – Look, you’re not alone. You likely have a network of like-minded individuals and career-oriented people in your circle. It often helps to discuss your current situation aloud and hear another perspective. While we may not be in a listening mood, it still helps.
Be a toddler and take a timeout 👶 – despite what your Managing Directors say, the human body and mind is not built to work for 15 straight hours. Take a break, you deserve it. Whether walking your dog, listening to soothing music, doing a quick workout, or watching a calming episode of The Great British Baking Show, taking a break from the stressful situation can be extremely relaxing and even help you see the problem from a different light.
I’m stressed just reading this newsletter – how can I find out more?
From the CDC to BCG, various studies on stress can be found across the internet. Also, did you know that there is an American Institute of Stress?! No really, there is. Click the third link.
Stress, Anxiety And Depression Will Always Be A Problem—So Let’s Start Addressing It Now
15 Stress-Reducing Activities You Can Do at Home, According to Experts
With the holidays around the corner, the stress this year may be drastically different than you Aunt Betty asking why you’re still single. Remember, you are not alone and greener pastures are ahead🌈.
Readers, do you have any specific ways to deal with stress that we haven’t covered? Let us know!