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L.A. Biz Leadership Trust By Sam Mandel , Co-Founder & COO at Ketamine Clinics Los Angeles
Sam Mandel is co-founder and chief operating officer of Ketamine Clinics Los Angeles, a leading provider of ketamine infusion therapy.
A recent study released by the National Bureau of Economic Research shed light on an alarming relationship between on-the-job stress and the life expectancy of a CEO. The study of more than 1,600 CEOs showed the life span of a CEO decreased by 1.5 years due to the stress caused by leading a company during an industry-wide downturn. Likewise, when anti-takeover laws were passed, giving companies more protection from hostile takeovers and alleviating a lot of stress for CEOs, the life expectancy of a CEO increased by almost two years. This very direct correlation between stress level and life span among executives should be motivation for executives on all levels to take a close look at how they are managing workplace-related stress and the impact it is having on their lives.
Here are some tips for better managing your level of executive stress:
1. Separate the things within your control from those that are not.
All too often we spend time banging our heads against the wall about something we cannot control. Feelings of frustration, anger and anxiety take over because no matter what we say or do, there are certain things that we just cannot change for whatever reason. It is important to acknowledge what is within your control and what is not. Put your focus on those things where you can actually make a difference and an impact.
2. Take at least one “breathing break” every hour.
This can be as simple as closing your eyes while sitting at your desk and taking 10 deep breaths. Doing this helps your mind and body reset and goes a long way toward preventing the accumulation of stress.
3. Delegate and hold others responsible for doing their jobs.
Taking the approach that if you want to get something done right or on time, you have to do it yourself is going to pretty much guarantee you a future filled with stress and, likely, resentment. Reducing stress means letting go, and if you are doing other people’s jobs for whatever reason, that must stop.
4. Integrate some form of physical activity into your day.
There is an endless array of studies that show physical exercise to be a major stress-reducer. If you are not into the gym scene, then try a routine of walking or riding a stationary bike. Figure out a routine that can become a regular part of your day and something you will stick with day after day. If it’s an activity you enjoy, like a sport or game with a friend, you are more likely to stick with it.
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5. Practice meditation.
Meditation is probably one of the simplest, easiest and most impactful tools you can use to reduce stress. You can meditate from anywhere. Close your office door, dim the lights and spend five minutes meditating. If you are unsure of how to meditate, there are numerous apps you can download on your phone that will guide you through the process and help you easily establish a daily meditation routine. Work to increase the amount of time you spend meditating gradually over time; many busy executives make time for 25 minutes of meditation a day and some, even longer. We all start somewhere though, and just five minutes can make a huge difference in your wellness and productivity.
6. Focus on separating work time from personal time.
Modern technology has many advantages, however, it has also made it too easy to blur the line between work and play. If you are taking a walk, for example, do not check email on your phone every few minutes — or at all. Look around you, enjoy the scenery, taste the fresh air, feel the sun and be present.
7. Set daily goals and write them down.
Oftentimes, stress can come from feeling overwhelmed and thinking you did not accomplish anything. More times than not, you have accomplished a lot more than you think. But because you are not keeping track, you go home at the end of the day feeling unfulfilled and stressed out. If you set definitive goals or tasks that you can cross off as they are completed, you will go home feeling more relaxed and confident in what you accomplished.
There is an old story about two woodsmen who set out for the day to chop down trees. One, eager to cut down the most trees, does not take any breaks but rather works frantically throughout the day. The other takes periodic breaks to rest, having something to eat and sharpening his ax. At the end of the day, the woodsman who took the time to recharge himself and sharpen his tool chopped down more trees. The woodsman who did not stop all day is exhausted and goes home unfulfilled and frustrated. The lesson here is those who take care of themselves and work smart — not just hard — will accomplish more while doing so with a whole lot less stress.
Sam Mandel is co-founder and chief operating officer of Ketamine Clinics Los Angeles, a leading provider of ketamine infusion therapy.