Managing Stress While Focusing on Self-Improvement

March 15th of 2016, I was woken up at 4 am by an intense pain in my stomach. Attempting to start my day, I found myself staggering downstairs, only to be overwhelmed by nausea. It was a wake-up call, signaling that something was seriously wrong. This episode led me to a diagnosis that many hard driving professionals are familiar with: chronic stress and burnout, the silent toll of juggling multiple roles. At the time, I was navigating between 3.5 roles 1) being the Director of Business Development at a technology company 2) being an Executive MBA student at USC Marshall 3) being a new father 3.5) enduring a grueling three-hour daily commute from Pasadena to Santa Monica daily This pivotal moment marked the beginning of my deep dive into mindfulness. Until then I have studied various philosophy but never practiced. It’s a journey that transformed not just my personal well-being but also my professional performance. Through studying of classics like “Zen Mind, Beginner’s Mind,” immersing myself in multiple meditation retreats, absorbing countless content, and meeting with PhDs, I crafted a suite of mindfulness practices that became my cornerstone for not only managing stress but the source of high performance achievement - hit 120% of my sales goal that year 🛠️It’s became a secret weapon. A very useful tool. Here are some practical steps I've integrated into my life, which I believe can profoundly impact anyone's professional journey: 🧠Mindfulness Practices for High Performance Establish a Daily Practice: Each morning, I dedicate time for box breathing exercise (adopted by Navy Seals) This simple act of returning my focus to my breath whenever my mind wanders has sharpened my focus, improved my emotional regulation, and cultivated a powerful presence in all aspects of my life. Mindful Moments: Wove mindfulness into the fabric of my daily activities. I have blocked off time on my calendar in between back to back meetings. These brief moments for mindful activities between tasks have become a forcing function to reset and recenter. They enhance my engagement and efficiency with each task at hand. Mindful Listening: In every meeting and conversation, I practice fully focusing on the speaker, absorbing not just their words but also their non-verbal cues, without crafting my response in my head. This approach has not only deepened relationships but also ensured that I fully comprehend the nuances of each interaction. My journey underscores that peak performance transcends technical prowess; it's equally about nurturing mental resilience, embracing mindfulness, and fostering a profound connection with our personal value. In the high-stakes realms of management and revenue functions, where success is often quantified by outcomes, goals, and quotas, mindful approach offers a sustainable and fulfilling path to what we do. Helpful material in comment 👇🏼 #selfdevelopment #mentalhealth #mentalperformance #leadership

Stress quietly builds from small habits you barely notice 17 ways it's winning - and how to stop it: I used to think stress just... happened. But the truth is we often let stress quietly take over through our daily habits. The good news? You can take control back. 17 ways you’re letting stress run the show - and simple actions to take instead: 1. Never prioritize your tasks  ↳Write out your 3 Most Important Tasks (3 MIT) the night before 2. Keep your schedule too flexible ↳Set work hours and stick to them 3. Leave things until the last minute ↳Break down big tasks into small pieces to create momentum 4. Spend time on low priority tasks ↳Identify the needle movers - work on them first each day 5. Work in a disorganized space ↳Take 5 min each day to declutter. Add a plant. 6. Multitask constantly ↳Focus on one thing at a time (single-task) 7. Spend too much time in Reactive Mode ↳Eisenhower Matrix - get clear on what's important and what's urgent 8. Don't delegate ↳Trust the people around you to handle the tasks 9. Set vague goals ↳Try SMARTER goals (Specific; Measurable; Achievable; Relevant; Time-bound; Evaluated; Reviewed) 10. Skip physical activity ↳Schedule it into your calendar 11. Say 'yes' to every request ↳Figure out what's important. Say no to what doesn't align. 12. Avoid taking breaks ↳Take short, intentional breaks to recharge 13. Answer emails immediately ↳Set specific blocks of time to respond 14. Don't pause to review progress ↳Make time to reflect - what went well? What didn't? 15. Don't set boundaries ↳Communicate your boundaries clearly 16. Spend endless time on social media ↳Set (and keep) limits, don't check throughout the day 17. Try to be perfect ↳Progress >perfection Stress often starts with your habits... so does control. What will you work on first? -- ♻️ Repost to help your network identify and manage their stressors 🌿 Follow me Dr. Carolyn Frost for more tips to reduce stress and live a happier, more successful life

Turn Stress into Success with This Simple Shift Ever felt crushed by stress? What if you could turn it into a superpower? Stress isn’t always the enemy. There are two types: distress and eustress. 𝗗𝗶𝘀𝘁𝗿𝗲𝘀𝘀 is the negative stress that drains you, leading to anxiety and burnout. 𝗘𝘂𝘀𝘁𝗿𝗲𝘀𝘀, on the other hand, is positive stress that motivates and energizes you. Meet Sarah (name changed), an executive who felt overwhelmed by endless deadlines and constant pressure. Her mornings started with a flood of emails, her afternoons were packed with meetings, and she often worked late into the night. The weight of her responsibilities left her exhausted and anxious, trapped in a cycle of distress. We worked together to identify her stressors and transform them into eustress—the kind of stress that motivates and energizes. Here’s how she did it and you can too: 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝗔𝗽𝗽𝗿𝗮𝗶𝘀𝗮𝗹: Sarah began by reframing her mindset. Instead of viewing her workload as a threat, she saw it as a series of challenges to overcome. This mental shift, known as challenge appraisal, helped reduce her anxiety and improve her performance. You can try this by asking yourself, "What can I learn from this situation?" or "How can this challenge help me grow?" 𝗙𝗹𝗼𝘄 𝗦𝘁𝗮𝘁𝗲: Sarah discovered that getting into a flow state dramatically transformed her experience of stress. To achieve this, she focused on setting clear, attainable goals and fully immersing herself in one task at a time. She minimized distractions by creating a quiet workspace and scheduling uninterrupted time blocks. Additionally, she maintained a balance between challenge and skill, ensuring that her tasks were engaging but not overwhelming. This state of deep focus and immersion allowed Sarah to feel more productive and energized, effectively turning her stress into a motivating force. 𝗜𝗻𝗰𝗿𝗲𝗺𝗲𝗻𝘁𝗮𝗹 𝗠𝗮𝘀𝘁𝗲𝗿𝘆: We broke down Sarah’s goals into small, achievable steps. She celebrated each milestone, no matter how small. This approach, known as incremental mastery, built her confidence and created a positive feedback loop, turning stress into a motivating force. Start by setting small, realistic goals for yourself and acknowledge your progress regularly. Sarah began to see her projects as opportunities rather than burdens. She felt more energized, engaged, and productive. ❓What will you start doing to transform stress into a catalyst for success? #Eustress #StressManagement #Resilience

There was a time when I thought success meant pushing through exhaustion, always saying “yes,” and sacrificing rest to get ahead. I believed that working harder and ignoring stress was just part of the journey. But I learned the hard way—burnout isn’t a sign of strength, it’s a warning. The turning point came when I realized that small daily habits make the biggest difference in mental health, productivity, and overall happiness. Prioritizing well-being didn’t slow me down—it helped me work smarter, make better decisions, and build a sustainable path forward. Here’s how you can do the same. ● Before you check emails or scroll through your phone, take five minutes to breathe, meditate, or set an intention for the day. A mindful morning helps reduce stress and increase focus. ● Overcommitment leads to burnout. Protect your energy by saying “no” to things that drain you and prioritizing time for yourself. Healthy boundaries create healthier relationships. ● Instead of dwelling on stress, take a moment to reflect on small wins. Gratitude rewires your brain for positivity, lowers anxiety, and helps you sleep better. #MentalHealth #Mindfulness #SelfCare #WorkLifeBalance #PersonalGrowth #MentalWellness #StressManagement