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#Leadership : 12 Apps to Help Ease Anxiety Struggling with Anxiety? These Apps Can Help you Get Things Under Control.

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Yes, there’s an app for that too. The 12 below help with stress management, sleep and more, easing anxiety and helping you live a healthier, happier life.

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Pacifica: Track and rate your mood over time, learn muscle relaxation exercises and deep breathing techniques and set health goals for yourself. You can record your thoughts to develop positive thinking patterns and identify toxic ones. The app also helps users understand personal triggers.

Breathe2Relax: This app does exactly what it promises. Created by the National Center for Telehealth & Technology, it aids in diaphragmatic breathing that decreases the body’s natural “fight-or-flight” response — a big aspect of anxiety, anger and general mood instability.

 

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Headspace: Stress, memory loss, focus, interpersonal relationships, creative blocks… this “personal trainer for the mind” app covers it all. 10-minute meditation lessons aim to strengthen health, performance and relationships. This app is on the pricier side though — subscriptions cost between $6.24 and $12.95 a month.

Positive Activity Jackpot: Another app from the National Center for Telehealth & Technology. This one uses a therapeutic method known as Pleasant Event Scheduling (PES), recommending activities based on the user’s location and interests. You can invite friends, save favorite spots and tag activities you participate in for future reference.

PTSD Coach: Created by the National Center for PTSD, this app helps veterans suffering or at risk of suffering from Post Traumatic Stress Disorder. With educational material and a self-assessment tool, it enables users to manage stress and find support.

Recovery Record: This highly rated app draws on cognitive behavioral therapy and self-monitoring methods to help manage eating disorders. Users can keep a food journal, make meal plans and learn coping methods. Questionnaires help track their progress and produce visual charts documenting their journey.

Worry Watch: This journaling tool has a simple user interface where users can log instances of worry, fear and anxiety. They can also add the outcome of each situation, which provides a comparison between expectation and reality that helps reduce anxiety over time.

I Can Be Free: This app helps with anxiety, phobias, insomnia and low self-esteem, offering more than 50 audio hypnosis sessions by well known hypnotist Jacob Strachotta. The sessions help target a variety of common fears.

Relax Melodies: This sleeping aid fights insomnia and stress with more than 50 fully customizable sounds and tunes. The blog also offers lifestyle tips to improve sleep.

Mindshift: Aimed at teens and young adults suffering from anxiety, this app allows users to log thoughts and feelings. It also offers exercises that encourage positive thinking.

Stress Doctor: This app takes you on a deep breathing exercise to promote calmness and can bring your heart rate down in five minutes. The app provides instant feedback with breath and pulse monitoring and tracks long-term progress.

Optimism: Helping with depression and bipolar disorder, this app helps users track their moods and keep daily records of their symptoms, plus log triggers or things that help them stay positive. Graphs of this data give users a visual breakdown of their well being.

 

Entrepreneur.com | November 9, 2016 | Andrew Gazdecki

 

#Leadership : 4 Stress-Management Tips for Reducing Anxiety and Getting More Done…If you Let Stress Consume you, it can Hurt your Productivity and Eventually Impact your Bottom Line. For that Reason, it’s Important to find Coping Mechanisms that Allow you to Worry Less.

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Anxiety not only impacts your productivity, but it also disrupts your health and well-being. By learning how to manage your stress and finding healthier ways to cope, you can eventually begin to enjoy the chaos of the day.

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Stress is an inevitable part of working for or running a business. Despite its many rewards, it can be difficult to ignore the many pressures that come with an entire company resting on your shoulders. As your business grows and you bring on more employees, that sense of responsibility will only increase, leading to varying degrees of anxiety.

If you let stress consume you, it can hurt your productivity and eventually impact your bottom line. For that reason, it’s important to find coping mechanisms that allow you to worry less. You’ll then be able to focus on what needs to be done, which is growing your business. Here are a few tips for keeping your entrepreneurial anxiety in check.

1. Set goals and work toward them.

Anxiety often comes as a result of trying to accomplish everything at once. Instead, cut your larger goals into small, manageable chunks and work toward reaching each small milestone every day. Celebrate when you make significant progress toward a goal. Over time, you’ll learn to pay more attention to what you’ve accomplished rather than feeling daunted by the many things you have left to do.

Related: Calm Down and Take These 7 Daily Steps to Deal With Stress

Experts recommend rewarding yourself as you reach certain milestones. That will give you something to look forward to in the near future, which will also keep you from looking past the milestone to what you’ll need to do next. Set aside time each month or quarter to review your long-term goals and update your progress on each of them. You’ll likely notice how much you’ve accomplished in the previous term and feel good about your momentum.

 

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2. Outsource and automate.

Business owners often work long, tiring hours, whether they’re running a one-man operation or they have a full staff. Either way, it’s important to find ways to offload as many daily tasks as possible. The more routine the duty, the more likely someone else should handle it. If you can’t afford a salaried worker, consider a part-time entry-level worker or outsourcing to a freelancer.

In addition to human service providers, you can also use technology to free up time without sacrificing work output. Software can take over your invoicing and bookkeeping features, for instance, often without the errors that you might make when you’re multitasking or rushing to get to your next meeting.

3. Learn coping mechanisms.

“Mind over matter” may sound like jargon, but anxiety and stress really are under your control. Relaxation techniques can help you when stress is at its worst, with your mind racing and your body tense. You don’t have to take an hour or two to attend a class to practice relaxation. In fact, you can just lock yourself in your office for 15 minutes in the middle of the day and do a few exercises to center your mind.

Related: How Successful People Deal With Stress

For some, however, learning to relax is an art. Look for meditation classes or mindfulness-based yoga courses near you. You’ll be able to take the information you learn in class with you throughout the week. Over time, you probably won’t need a class at all to utilize healthier ways to deal with stress.

“As a business owner and trial attorney, anxiety is a natural and healthy thing,” says Robert May, founder of The May Firm. “However, when it feels too big I really try to step back and take a couple minutes to put things back into perspective. I take a few calming breaths and focus on the task at hand and not everything that needs to be done. Also, take time to do something for yourself.  Sometimes just taking my dog for a 30-minute hike really helps.”

4. Recognize clinical anxiety.

For some people, anxiety goes beyond a reaction to daily stressors. If your anxiety is getting in the way of living a happy, productive life, it may be time to seek professional help. With an anxiety disorder, you feel general anxiety about life events even when that level of anxiety wouldn’t seem merited by others. In some cases, anxiety can accompany clinical depression or panic attacks.

“Anxiety disorders are among the most common mental illnesses in the United States,” says Cole Rucker, CEO at Paradigm New York, a center that works with teens suffering from anxiety and depression. “With treatment, you can learn coping mechanisms and even find medication that helps regulate the condition, which will in turn help you lead a healthy, productive life.”

Related: 4 TED Talks to Help You Deal With Stress and Anxiety

Anxiety not only impacts your productivity, but it also disrupts your health and well-being. By learning how to manage your stress and finding healthier ways to cope, you can eventually begin to enjoy the chaos of the day. Whether you use relaxation techniques or learn to meditate, just a few minutes when stress is at its worst can make a big difference.

 

Entrepreneur.com | July 22, 2016 | Dan Steiner

 

 

#Leadership : Feeling Overwhelmed? Take A Minute (Really 1 Min) & Read This…If you Find you’re Overwhelmed, Take the Time to Process this Privately, So that Public Communication to Employees & Others Can be Done Professionally & Proactively.

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We all feel overwhelmed at times. Unfortunately, this is a normal feeling for most of us. The important thing is to realize that this is a momentary state. By shifting into action, you can get rid of this uncomfortable feeling.

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In most cases, the first reaction to something that’s frustrating is to focus on how this is not a great situation and question, “Why is it happening to me?” This kind of thinking, while natural, is not conducive to resolving the situation. The best thing you can do to alleviate this feeling is to start taking action and focus your energy on resolution.

In almost all situations where you feel overwhelmed, follow this five-step plan:

• Slow down

• Ask questions

• Get your bearings

• Develop a plan that you believe in

• Take proactive actions

Recognizing that feeling overwhelmed is an emotional state that can be overcome through a measured, practiced approach has been one of the skills I’ve benefitted most from over my career (I’ve had several jobs that have had lots of crises and drama in them. I’m not sure why I’m so lucky). For more on this topic, David Rock’s Your Brain at Work gives a fantastic overview of the cognitive limits of the brain.

 

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At this point, I don’t need to actually have achieved improvement to get rid of the overwhelmed feeling; I just need a plan that I believe in that I can start executing.

Here are a few recommendations that work:

• Proactively manage your calendar and your to-dos. Anticipate as much as possible. Ask yourself, what’s likely to interrupt the most important things? Develop ways to absorb the “bomb-ins.”

• Don’t expect perfection on all of your to-dos, but expect to accomplish the most important things. I’ve always found that worrying about how long something will take to get done is far worse than the actual time it usually takes to do it. So, as Nike says, “Just do it.”

• Build time in every week for reflection and ensuring you’re grounded on what matters most. All of us are busy, but we must not confuse action with traction.

• Try very hard to not be a bottleneck. This will make you much more likable and make the team much more productive.

We’re all faced with feeling overwhelmed at times, but it’s not becoming for a leader to appear overwhelmed. Remember, people will take their cue on how to handle a situation from you. You will generally have information ahead of most others in the company. If you find you’re overwhelmed, take the time to process this privately, so that public communication to employees and others can be done professionally and proactively.

The most important thing to do when you are overwhelmed is to stay calm , and recognize that the best thing to do to conquer the sensation is to shift into taking action and executing on a well-thought out plan. Good luck and onward!  

Forbes.com | July 19, 2016 | Maynard Webb