“In controlled doses, stress is positive and challenges are positive as well, as it energizes us mentally and physically and motivates us to do our jobs in a healthy and productive way,” he says. Maria Fernanda Martinez Sierra, acupuncturist. However, marathon working days, longer stays in poorly ventilated environments or many hours in front of the computer can be counterproductive and trigger defensive reactions in our body, which in the long run can lead to somatization with chronic diseases.

Likewise, the constant challenges can lead to what Martínez Sierra calls “a Overproduction of the alarm hormone which, in the long run, puts all organic systems under pressure and causes disorders and diseases. Most patients who come to the office come to treat stress-related symptoms.”

Exercising, doing yoga, massage or meditation are practices and disciplines that can help you positively align your body with your mind. But neither is this space to delve into them in depth, nor do entrepreneurs have much time to practice them, so we limit ourselves to reviewing a few pills provided by experts that entrepreneurs can develop without mats or much time .

The body: to avoid discomfort

The yoga It is a useful discipline for training the mind, body and spirit, but here we highlight the effective body relaxation techniques it can provide. There are so many yoga postures (asanas) in existence that those interested in deeper knowledge will refer to the book “Yoga for leadersyou just posted Alexandra Vidal Who remembers that 80% of sick leave is related to back problems? In general, the author warns that you need to keep an eye on your shoulders, cervical and lower back, as these are the areas where tension and poor posture have the greatest impact. A piece of advice for everyone: sit with your spine erect, your ears as far away from the shoulders you’re trying to keep relaxed as possible, and your chin slightly in so as not to strain your neck. Feet remain parallel – never crossed – at hip height. He also recommends stretching for two minutes every hour from a chair, or better yet, standing up.

Breathing: concentration, clarification of ideas and creativity

Proper control of your breathing is one of the most effective strategies for managing stress and its effects. There are breathing techniques that both relax and revitalize us when we are feeling low or faint. To stimulate creativity and disruptive thinking, it is advisable to hold your breath and calm your mind. Alejandra Vidal’s book points to numerous exercises, but one of the most interesting for entrepreneurs is the one to clarify ideas, based on breathing through alternate nostrils to activate the two hemispheres of the brain. It consists in plugging a nostril to breathe in freely and then exhaling through the originally plugged one. The general rule for all breathing exercises is to schedule them with times that you will increase as you become more familiar.

conscious breathing It’s another technique that will be used by entrepreneurs shortly. It is based on pausing for a moment and focusing on our own breathing. It may seem silly, but it manages to reconnect our mind with the body and slow the pace, postponing loss of control and stress for a few seconds. In this way it is possible to bring the mind back to the present, and this is something that creates well-being, since we are less satisfied when we wander than when we concentrate. “This ability to think about what is not happening in the present is a cognitive achievement that comes with a high emotional cost,” says David Alvear Morón, psychologist and psychotherapist.

“What scares us isn’t what we’re doing right now, but tomorrow’s homework,” says Martínez Sierra, “you have to be aware that everything takes time. It’s like a farmer watching the wheat grow before reaping the harvest. It doesn’t make him grow up any faster, but he does run the risk of wasting time, becoming obsessed, and disturbing his peace of mind.”

The Spirit: Reaching

Perhaps this is the most important section as stress and anxiety have a psychological origin. Alejandra Vidal talks about scientific studies that put an average of 60,000 thoughts through our minds every day, most of them negative, repetitive and historical. Worst of all, we don’t notice them—many occur in our sleep—so we don’t try to correct them. Neutralizing them is important because they predispose us to a state of mind that can hinder our achievements in the same way that positive relationships help more than toxic ones.

Mindfulness, also known as mindfulness, is the trend that is currently taking hold in corporate environments. Mindfulness readily serves to accept things with equanimity, without euphoria or depression. Combined with Positive Psychology It can become a powerful weapon to change things and achieve achievements. The distinction is made David Alvear Moron, author of the book “Positive mindfulness“. Here, too, interesting exercises are collected that help us to define our goals and to achieve goals accordingly.

That Advertisement and the Evoking positive emotions are some of the suggested exercises. The first suggests contemplating a symbol culturally associated with perseverance, determination and resistance to adversity, like a lighthouse in the middle of a storm where we find ourselves at sea with a reeling ship. The second is to evoke worthwhile memories of the past and relive those positive emotions. It is also worth showing off for achieving an achievement moving words related to the success process such as decision, determination, steadfastness, discipline, tenacity… For them to be effective, it is advisable to practice them for at least 10-15 minutes a day for 15 consecutive days.




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