Image via Wikipedia

Trying to reach a goal, get organized, be successful, improve relationships or get healthy, but feeling frustrated? Our goals, projects, can appear so daunting, so unreachable. The end result seems so far away; we’re never going to get there.

This simple strategy can help anyone.

Go for the quick result, the small victory.

What does that mean exactly? A quick result is a doable action that gives you tangible results quickly. Picture a mini-goal, a small portion of a larger undertaking. It can be anything as long as it moves you toward your goals.

Some examples:

Your house is a mess – straighten and purge one closet, clean one small area or wash the windows so you can see a visible result.

Trying to get more organized – make a master list of everything you need to do, eliminate one or two piles, clear off your desk or the kitchen counter, go through old mail or clear out your email inbox.

Want to be more successful – contact one person who can help you with your project, complete one small portion, spruce up your resume, set up a LinkedIn profile.

Longing to write a book, but can’t get started – Forget about the finished manuscript; write one chapter or just create an outline.

Trying to get healthier or more fit – Don’t go on a severe diet or try to run a race out of the starting gate; plan your meals for the week so you can avoid take-out, sign up for an exercise class that interests you (and actually go,) concentrate on losing 5 pounds, or being able to run 2 miles, whatever is doable for you and that you can achieve in a short period of time.

Remember the saying. life is a marathon, not a sprint. That is also true of achieving goals and making significant changes in your life.

To give you a real life example that we can all understand; my mother struggled with her weight her entire life, fad diets, exercise attempts to no avail. One day she had a revelation; this life change could not be achieved overnight. Small steps were the answer. First step, join Weight Watchers and establish accountability. Second step, eat more vegetables, lose 5 pounds, again and again and again. Third step, walk around the block every day. This was a small victory for a 60+ woman who had never been physically active. Then walk a mile, then two, then three.

The process, small victory after small victory after small victory. 18 months later, a large victory, over 100 pounds lost, the elimination of nearly all medications, a new wardrobe and a clean bill of health.

Another example, a young woman longing to write a book. A wife, a mother, a career, too busy, no time. She decides to write an hour at a time while her children are at swimming lessons. One chapter at a time, week after week after week, small victories. The end result, The unbelievably successful Twilight Series. A string of bestselling books and movies that have grossed more than 2 billion dollars.

One small victory at a time… Imagine what you can do.

What project are you struggling to finish? What goal seems unreachable?

What small victory could you manage?

Image via Wikipedia

Burned out, stressed out people have become so commonplace that we hardly pay attention to the signs anymore. But that is a serious mistake. Burn out has a tremendous impact on both your physical health and mental well-being.

The first step is learning to recognize the signs. We often dismiss them. We are just dedicated to our jobs or honoring our commitments, or even being a good parent, child, or friend. That is merely a lie we tell ourselves so that we can keep doing what we have been doing.

Stop doing that to yourself. Be aware of the signs and take heed.

Some common warning signs, though there are many others:

1. You don’t take a lunch away from your desk
2. Either the quantity or quality of your sleep has deteriorated.
3. You frequently forget where you put things, or what you are supposed to be doing.
4. You are distracted when involved in a conversation.
5. You can’t remember the last time you took time for yourself.
6. You are exhausted all the time or have no energy.
7. You have become irritable and impatient much of the time.
8. You experience frequent headaches or stomach upset with no discernible reason.
9. You work long hours and don’t take time off.
10. Alternatively, you call in sick or come in late frequently.
11. You have lost motivation and interest in your job, hobbies or family.
12. You are always on, afraid to shut off your electronic shackles.
13. You feel like you are juggling and most of the plates are crashing.

When you see the signs, pay attention. Take a step back and realize that you must make some kind of change. Sometimes it is a small change and sometimes it can be a complete overhaul. If you do not do something, your body will eventually force the issue.

Have you experienced burnout? Have you taken any steps to change your stress levels? Any signs I missed?

Photo by JFPescatore (CC BY-SA 2.0)

While we have acknowledged that stress cannot be avoided all together, there are some practices we can employ while in the throes of life stress that can bring our stress levels down and minimize both the short and long-term effects of stress on our bodies and minds. Again, these are different for each person; what might be work for one, doesn’t work for another. The key is in knowing what they are so that you can take them out of your little bag of calming tricks when you need them most and get back to a better life balance.

Lower Stress Strategy: Employ your stress reducers.

Stress reducers are practices that we can use in the moment of, or directly after, a stressful situation. These actions that can help to calm and bring your stress back down to a manageable level so that you can get on with the rest of your day and not get stuck in the stress cycle.

Take 10 minutes to list 5-10 strategies (more if you want) that reduce or short-circuit stress.

Some of my stress reducers:

Petting my dogs – The touch and rhythm of the action, coupled with the affection soothe my angry beast.

Listening to music – Surprisingly, the genre doesn’t matter. Classical, rock, blues, it all works for me.

Fresh air – Stepping outside or even opening the window release tension and bring me back down.

Deep breathing – This is talked about all the time, but it really works. A few minutes of deep slow breathes lower my heart rate and blood pressure.

Running – I love walking and yoga, but they do not work for me after stress has occurred. I need to get my blood pumping and burn off the stress.

Looking at pictures of my children and grandson – The smiles and simple enjoyment of life, the reminder of love and the bigger picture help me to put things in perspective.

What are your reducers? Care to share…

In the rest of this series on lowering stress, we look at more strategies to reduce stress and how to avoid it before it starts.