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6 روش کاهش استرس برای مدیران و کارآفرینان ( روش 1 و 4 مهم تر هستند ، حتما امتحان کنید)

همه ما می دانیم که این روزها گذراندن یک روز بدونِ استرس خصوصا برای افرادی که کارآفرین هستند و یا در حالت کلی حجم کار و ارتباطات بالایی دارند تقریبا غیر ممکن است  و کمتر کسی را می توانیم پیدا کنیم که این روزها از تنش ها و استرس های روزمره و شغلی گله و شکایت نکند . و جوری این استرس موزی و مزاحم با ما عجین شده است که به عنوان عامل بسیاری از بیماری ها شناخته شده است  و قطعا همه ما این تجربه را داریم که این روزها برای هر بیماری ای که به پزشک مراجعه میکنیم یکی از گزینه های درمانی در نسخه همه پزشکان این است که «باید استرس و تنش کمتری داشته باشید ». با ما همراه باشید تا 6 روش کاهش استرس برای مدیران و کارآفرینان رو بررسی کنیم

پس مشخصا زمانی که می دانیم که استرس می تواند به جسم و روح ما صدمه جبران ناپذیری بزند و حتی مانع موفقیت ما در کسب و کارمان شود باید هر چه سریعتر فکری به حال آن بکنیم و کمترین کاری که می توانیم بکنیم این است که اگر نمی توانیم آن را مطلق حذف کنیم حداقل آن را کمتر کنیم .

اولین گام برای کاهش یا از بین بردن هر چیز بد و آزار دهنده ای شناسایی منبع ایجاد کننده آن است . در مورد پیدا کردن روش هایی برای کاهش استرس هم باید در قدم اول منبع استرس را پیدا کنیم . آیا تنش و استرس روزانه ما به خاطر حجم بالای کار خارج از توان مان است یا به خاطر مهلت های زمانی بدون فکر و تحلیلی که برای کارهای مان در نظر میگیریم یا مربوط به عادت ها و سبک زندگی شخصی مان ؟

بعد از شناسایی منبع و منشا استرس نوبت به پیدا کردن روش های برای کاهش آن می رسد . در این جا می خواهیم با هم 9 راهیی که کار آفرینان موفق برای کاهش تنش و استرس روزانه خودشان استفاده میکنند را با هم بررسی کنیم .

1- برای کاهش استرس دست تان را روی کیبورد بگذارید و در مورد هر چیزی که باعث استرس در وجودتان شده است بنویسید

روش های کاهش استرس برای کارآفرینان و مدیران - فقط بنویسید و ذهن تان را خالی کنید
روش های کاهش استرس برای کارآفرینان و مدیران – فقط بنویسید و ذهن تان را خالی کنید

شاید اگر تا به حال از این روش برای کاهش استرس استفاده نکرده باشید باور نکنید که همین کار به ظاهر ساده چه قدر می تواند حال تان را خوب کند ،فقط کافی است یکبار این کار را امتحان کنید و بعد از آن معتاد این دل نوشته ها و عاشق نویسندگی شوید .

پس در اوج استرس و تنش گوشه ای آرام برای خودتان پیدا کنید و شروع کنید به نوشتن در مورد هر چیزی که باعث آزار شما می شود . شاید با خودتان بگویید من اصلا نوشتن بلد نیستم و از نوشتن میترسم . قطعا شما قرار نیست مثل استیو تولتز یا جی.کی. رولینگ بنویسید و قطعا هم در حال حاضر قرار نیست این نوشته های تان را به عنوان کتاب چاپ کنید !نهایتا این نوشته ها قرار است راهی آشغالی شوند و فقط نقش شان این است که استرس شما را هم با خودشان به آشغالی ببرند .

حتی بسیاری از متخصصان معتقدند نوشتن قبل از خواب و درد دل با خودتان با نوشتن متن های شبانگاهی می تواند باعث خواب آرام تر شود و در نهایت در هنگام صبح شما با آرامش بیشتری از خواب بلند شوید .

علاوه بر نوشتن در مورد هر چیزی که باعث آزار شما می شود یا در مورد هر احساسی که در حال حاضر دارید ، نوشتن لیست کارها و وظایف روزانه تان هم می تواند به شما در آرامش بیشتر در طول روز کمک کند . معمولا بیشتر کارآفرینان و مدیران موفق عادت دارند از شب قبل کارهای فردای خودشان را بنویسند تا از صبح زود کارها را هدفمند تر پیش ببرند .

شما هم اگر دوست دارید خواب آرامی داشته باشید و استرس کارهای فردا که دائما در مغزتان رژه می روند را کمی کمتر کنید بهتر است از شب قبل لیست کارهایتان را بنویسید و در طول روز هم هر زمان که چیزی به ذهن تان آمد که باید حتما انجام بدهید به این لیست اضافه کنید .

7 توصیه از فوق ستاره های فروش در دنیا، برای شما که می خواهید قهرمان دنیای بازاریابی و فروش شوید

2- پیاده روی تند کنید تا اندروفین در بدن تان ترشح شود و  باعث کاهش استرس تان شود

روش های کاهش استرس برای کارآفرینان و مدیران- پیاده روی
روش های کاهش استرس برای کارآفرینان و مدیران- پیاده روی

بسیاری از کارآفرین ها و مدیران موفق یک عادت صبحگاهی یا روزانه عالی دارند و آن هم قدم زدن یا پیاده روی های کمی تند در صبح یا در طول روز  است . راه رفتن های تند، یک راه عالی برای آزاد کردن اندروفین ها در بدن است . اندروفین دقیقا مانند مورفین نه تنها به عنوان مسکن دردهای جسمی است بلکه باعث ایجاد حس سرخوشی هم می شود . تحقیقات زیادی نشان داده اند که پیاده روی می تواند باعث کاهش استرس ، خشم درونی و اضطراب شود .

و برای پیاده روی و آزاد کردن اندروفین حتما نیاز نیست در یک باشگاه ورزشی گران قیمت ثبت نام کنید یا برنامه خاص و سخت گیرانه ای را برای خودتان در نظر بگیرید . چون هنوز هیچ کدام از شنبه هایی که قرار است ما از آن روز ورزش منظم را شروع کنیم نیامده اند!! پس به جای سخت گیری در این مورد و رویای اجرای یک برنامه خاص ورزشی فقط کافی است مثلا قسمتی از مسیر خانه تا محل کارتان را پیاده بروید .

7 راه رسیدن به قله موفقیت در فروش و بازاریابی در شبکه های اجتماعی

3– با من تکرار کنید : من نمی توانم همه کارها را خودم به تنهایی انجام بدهم و باید بعضی از کارها را به دیگران محول کنم

روش های کاهش استرس برای کارآفرینان و مدیران - محول کردن کارها به دیگران
روش های کاهش استرس برای کارآفرینان و مدیران – محول کردن کارها به دیگران

یکی از بدترین کارهایی که باعث افزایش استرس خصوصا در کارآفرینان و مدیران کم تجربه میشود این است که فکر میکنند چون هیچ کسی مثل خودشان نمی تواند کارها را کامل و عالی انجام بدهد پس مجبور هستند همه کارها را خودشان انجام بدهند و این شروع روزهایی پر از استرس و تنش و شب هایی با خواب نا آرام و در نهایت هم فرسودگی روح و جسم و شکست در کسب و کار است .

پس قرار نیست چون شما مدیر و کارآفرین هستید خودتان مسئولیت همه کارها را به عهده بگیرید . بالعکس یکی از ویژگی های یک مدیر حرفه ای این است که کارها را هوشمندانه و به درستی به دیگران و یا کارمندانش محول کند .

پس برای کاهش استرس هر چه زودتر کارهایی که می توانید به دیگران بدهید تا انجام بدهند ، حتی اگر نتوانند 100 % عالی انجام بدهند باید دل به دریا بزنید و به دیگران محول کنید تا بار مسئولیت و در نتیجه استرس تان کمی کمتر شود . و این کار به ظاهر بی اهمیت و کوچک باعث می شود ذهن و فکر شما برای خلاقیت بیشتر در کسب و کارتان و ایده پردازی صرف شود نه کارهای بی اهمیت و کوچک که تاثیر زیادی هم در موفقیت یا شکست کسب و کارتان ندارند .

این روزها یکی از بهترین راهکارها برای سپردن کارها به نیروی متخصص بدون صرف هزینه نیروی تمام وقت، کمک گرفتن از فریلنسرهای متخصص در کارهای مختلف و سپردن کارها به صورت پروژه ای به آنها و یا کمک گرفتن از یک دستیار مجازی برای پیگیری کارها به جای شما و انجام کارهای روزانه و تکراری مثل پاسخ دادن به کامنت ها یا ایمیل ها و… است .

4- کمی هوشمند باشید و حتما در بین دوستان تان یک کارآفرین داشته باشید

روش های کاهش استرس برای کارآفرینان و مدیران - مشورت با دیگران
روش های کاهش استرس برای کارآفرینان و مدیران – مشورت با دیگران

گاهی اوقات داشتن یک دوست که درد آدم را درک میکند و می فهمد حتی اگر کمکی هم از دستش بر نیاید می تواند باعث آرامش و کاهش استرس شما در روزهای کاری پر تنش شود . زمان های زیادی در کار پیش می آید که شما فقط نیاز دارید در مورد مسئله یا مشکلاتی که پیش رو دارید با یک نفر صحبت کنید که حرف تان را بفهمد و بتواند مرهمی برای درد شما شود .

اما اگر در بین دوستان یا نزدیکان تان هیچ فردی نباشد که شبیه شما فکر کند و خلاقیت و کارآفرینی برایش مهم باشد و با دغدغه های یک کارآفرین آشنا باشد ،دائما بازخوردهای منفی از اطرافیان تان میگیرید و قطعا مشکل شما برای تان هر لحظه بزرگ تر و بزرگ تر میشود و حجم استرس ناشی از آن بیشتر می شود.

اما اگر حس کنید در بین دوستان شما کسی هست که همین نوع مشکلات را پشت سر گذاشته و با این دغدغه ها آشناست ، راحت تر می توانید مسائل و مشکلات تان را با او در میان بگذارید و دنبال راه چاره باشید . چون در این شرایط حس میکنید کهشما تنها نیستید و یک نفر دیگر هم هست که از مهلکه و مشکل جان سالم به در برده است .

9 اشتباه رایج در بازاریابی در شبکه های اجتماعی که به هیچ وجه نباید مرتکب شوید!

5- کمی هم بازی در طول روز لازم است ، همان طور که پشت میز کارتان نشته اید با توپ ضد استرس( کاهش استرس ) بازی کنید

روش های کاهش استرس برای کارآفرینان و مدیران - توپ ضد استرس
روش های کاهش استرس برای کارآفرینان و مدیران – توپ ضد استرس

شاید کمی احمقانه به نظر برسد اما همین بازی با یک توپ ساده می تواند مغز شما را متحول کند و استرس را در وجود شما کم و یا حتی نابود کند تا شما با آرامش بیشتری به کارتان ادامه بدهید . یکی از مزایایی که این توپ های ضد استرس دارند این است که فشار دادن آنها در دست باعث پمپاژ خون و بهبود گردش خون و در نهایت حال خوب قلب و مغز شما میوشد .

و ترکیب توپ ضد استرس و پیاده روی می تواند معجزه کند . فقط کافی است یکبار امتحان کنید. حتما هم نیاز نیست توپ های ضد استرس را بخرید ، با کمی خلاقیت و جستجو در اینترنت می توانید با روش « خودت انجام بده یا Do It Yourself » خودتان این توپ ها را بسازید .

آموزش نحوه درست کردن توپ ضد استرس ( کاهش استرس ) در چند دقیقه با کمترین امکانات:

روش ساختن توپ ضد استرس برای مدیران و کارآفرینان
روش ساختن توپ ضد استرس برای مدیران و کارآفرینان

دهانه یک بادکنک را روی انتهای یک قیف بکشید و با یک نخ کاملا محکم کنید و از انتهای دیگر قیف با هر نوع آردی که دم دست دارید داخل بادکنک را پر کنید . بعد سر این بادکنک را از نزدیک به انتها برش بزنید به شکلی که مواد داخل آن بیرون نریزد . بعد از آن یک بادکنک دیگر به رنگ دلخواه بردارید و به اندازه یک سوم طول بادکنک از انتهای آن را برش بزنید و با دو دست آن را باز کنید روی سر و قسمت باز بادکنک پر شده قبلی بکشید . توپی که ساخته اید را کمی کف دست بچرخانید تا کاملا گرد شود .

حالا توپ ضد استرس شما آماده است تا به شما در روزهای پر کار و سخت کارآفرینی کمک کند .

6- شما انسانید و قطعا نمی توانید 24/7 کار کنید، پس در ساعتی از روز یا هفته موتورتان را برای دقایقی خاموش کنید

روش های کاهش استرس برای کارآفرینان و مدیران - برای چند ساعت موتورتان را خاموش کنید
روش های کاهش استرس برای کارآفرینان و مدیران – برای چند ساعت موتورتان را خاموش کنید

شاید شما هم مثل خیلی از کارآفرینان و مدیران تازه کار در شروع کارتان فکر کنید که می توانید 24 ساعت در روز و 7 روز هفته یک سرکار کنید و همیشه انرژی داشته باشید . شاید بتوانید نهایت چند ماه از پس کار با این حجم بر بیایید اما قطعا بعد از این مدت یک جسم خسته و بیمار دارید و یک روح آشفته و پر از تنش و استرس .

پس همیشه مثل همان داستان هیزم شکن ، بهتر است زمانی را برای تیز کردن اره تان بگذارید تا بدون استرس و تنش و با انرژی مضاعف به کارتان ادامه بدهید  . برای موفقیت علاوه بر تلاش زیاد باید هوشمندانه هم عمل کنید . در کنار تمام کارهایی که باید برای کسب و کارتان انجام بدهید در طول روز و هفته چند دقیقه یا چند ساعتی را به کاری اختصاص بدهید که بیشترین لذت را می برید .

البته شاید نظر بسیاری از کارآفرینان و مدیران این باشد که آنها از کار کردن لذت می برند ، قطعا من هم این حرف را درک میکنم چون جزو افرادی هستم که به شدت از کارم لذت میبرم و عاشق تولید محتوا و سبک کارم هستم . اما هر چه قدر هم که عاشق کارمان باشیم نمی توانیم یک سره و بدوه هیچ وقفه و زمانی برای تیز کردن اره مان با بیشتری بهره وری به کارمان ادامه بدهیم . پس لازم است در طول روز چند دقیقه ای را در بین کارها موتورمان را خاموش کنیم و فقط و فقط به یک کار تفریحی و آرامبخش بپردازیم .

به این شکل بدون اینکه نیاز باشد ساعتها کار کنیم و بعد از گذشت زمان کمی جسم و روح مان را داغون کنیم و نتوانیم به کارمان با انگیزه و انرژی قبل ادامه بدهیم می توانیم با یک سرعت پایدار و ساعات کاری مطابق با استاندارد بدن خودمان بهره وری بیشتری داشته باشیم اضافه بر اینکه فشار و استرس کمتری را هم تحمل می کنیم.

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