Business mentor: Take a deep breath and watch your troubles melt away

Running a business is really stressful. Sometimes I feel I could work more effectively if I wasn't so stressed all the time.

Kim Harvey, director of Corporate Wellness Systems, replies:

Some stress will give you an edge and make you more effective, but too much will rob you of vast quantities of energy, focus and concentration that are imperative to business success, particularly when it is your own.

Prolonged stress seriously impairs your performance and ultimately your health.

Taking a moment of precious time out of your day to unload some pressure may seem impossible, even stressful, but to ignore it will eventually cost you more.

Dealing with stress as it occurs is vital for you to maximise your productivity, and developing long-term strategies will reduce your reaction to stress and protect your health.

Immediate Action

Breathe oxygen: This life-giving resource is something none of us get nearly enough of. It creates energy, fights fatigue and boosts your concentration and focus. Breathe in deeply so that your belly pushes out on the way.

Change your mental state. Juggle, sing, laugh, take a break, go outside, stretch, phone a friend, do anything to completely alter your mood and allow you to momentarily unclutter your mind.

Long-term Strategies

Get fit. Research has proven that people who are fit have a buffer against the ill-effects of stress. Aerobic exercise is the trick - cycle, walk, run or roller-blade for 20 to 30 minutes three times a week . To be effective, work at 70 to 80 per cent of your maximal heart rate (220 minus your age x 70 per cent). Your body will become stronger and more resilient.

Eat good quality carbohydrates. They are the first source of energy for the brain. To think clearly and have energy to burn, eat pasta, cereal, rice and wholegrain breads. Eating on the run, grabbing sugary snacks or skipping lunch will drain you of energy and brain power. Balance your intake of carbs, protein and fats.

Drink lots of water. Poor hydration leads to time-wasting, energy-sapping headaches and fatigue. Minimise your daily intake of tea, coffee and soft drink and replace them with a couple of litres of water.

Take time out. Rest, relax, have a massage, enjoy time with friends and family, read a good book, watch a hilarious movie, get away from the daily grind and let your mind rest.

So take the plunge and make taking care of yourself a priority. You will boost your energy, have more passion and definitely be more effective.

* Send your Mentor questions to: Ellen_Read@nzherald.co.nz. Answers will be provided by Business in the Community's Business Mentor Programme.