In
the current global climate, many businesses are facing unfavourable operating
conditions, therefore, putting tremendous pressure on their employees not only
to perform professionally but also to maintain their physical and mental
well-being. Implementing effective time
and stress management tactics can help navigate such problems reducing the
feelings of overwhelm and anxiety.
Time Management
In
our busy lives, and it is impossible to handle everything well simultaneously.
Therefore, effective time management techniques are essential.
Prioritise and eliminate the
inconsequential. When we focus on a matter, we may unintentionally
disregard something that may be more important. Therefore, constantly reviewing
and identifying important tasks at hand, is vital. I use Apple’s Reminder
and Google Calendar to help me organise my activities. I put my list of events
under different categories, such as Family, Health, Coaching, Mentoring,
Friends, Reading, Writing, Photo Albums, CPD (Continuing Professional Development), Travel … etc. I review my lists constantly
to ensure I won’t miss any important matters.
Organise and don’t procrastinate. Technology
can help us stay being organised and work smart. In the past, I always
automated repetitive analysis and built links in Excel with Bloomberg and our
in-house database to extract data efficiently. I believe people are now
utilising AI to help them enhance efficiency and productivity. While technology
can help speed work processes up, it is essential to avoid procrastinating and
reserve a time buffer before a deadline for unexpected events.
Delegate but supervise. Leaders
should delegate less crucial tasks not only to free their time for important
matters but also to foster a sense of responsibility in their subordinates.
However, they still must exercise supervision to ensure quality outcomes are
delivered. In a family setting, parents should encourage children to take
responsibility for their belongings and tasks. Constantly assisting children in
their daily lives has two significant drawbacks: firstly, it results with
parents being overwhelmed by shouldering excessive responsibilities and
workloads; secondly, it makes children too dependent and deprives them of
valuable learning experiences.
Break down into steps. It is
essential to break large projects into manageable steps to avoid being
overwhelmed and optimize time allocation. Indeed, it is easier to find time to
handle small tasks than to reserve a long slot for a complex and lengthy
process.
During
my days as a Data Analyst at DBS Securities, I provided support
to the head of research, the economist, and seven sector analysts. I took
time to ensure effective communication which allowed me to understand their
needs and determine priorities.
Later
as a strategist at BNP Paribas, I faced multifaceted challenges. I had to
balance analytical tasks with research writing, strategies presentations to
sales and clients, global and cross-asset team collaboration, marketing events,
and building internal and external networks. In my personal life, I needed to
oversee a small team taking care of my two young children at home, carve out
some quality time with family, and find time for reading, exercise and meeting
friends. It was the most challenging and overwhelming stage of my life. I
usually used my lunchtime to do internal and external networking. I was rather
efficient in managing my daily tasks which allowed me spend time reading books
with my kids before bedtime. During my commute, or while waiting for my kids to
finish their extracurricular activities, I read books and newspapers, reviewed
my research, or chatted with my mom on the phone.
Stress Management
A
moderate level of stress can drive performance, but excessive stress can lead
to anxiety and negatively impact physical and mental health. Individuals
tackling too many challenges simultaneously can be overwhelmed and exhausted.
Effective time management. Implementing
effective time management tactics, as mentioned earlier, is the most critical
aspect of reducing stress. Some people can work very efficiently despite
looming deadlines. But most of us need time to work out our best routines and
allow enough time.
Identifying stressors. Identifying
triggers is important for effectively managing stress. It can help individuals to
anticipate potential stressful situations and develop a coping mechanism.
Stressors
can come from external factors (e.g., boss, partner, parents), financial
burden, or internal factors such as excessively high self-demands.
If
the stressor arises from interpersonal factors, open communication, aligning
expectations, understanding priorities, and identifying difficulties will help
alleviate pressure. Being assertive and daring to say “No” is sometimes
necessary to avoid overwhelming situations. In case of financial worries, it is
sensible to implement strategies to increase sources of income and control
expenditure. Addressing unrealistic internal demands requires adjusting your
mindset, which includes accepting imperfections, setting achievable goals under
a reasonable time frame, and focusing on areas within your control.
Breathing and meditating exercises. During
moments of stress, deep breathing exercises can help to calm down emotions and
promote a sense of balance. In addition, regular meditation, yoga, and tai chi
can foster sustained physical relaxation, release tension, and raise
self-awareness.
Healthy lifestyle. Maintaining a
healthy lifestyle involves several aspects, such as a balanced diet, enough
rest and sleep, avoiding excessive alcohol and caffeine intake, and physical
exercises. Relying on alcohol for relaxation can lead to increased dependence
over time, which will adversely affect health. Similarly, excessive caffeine
consumption can negatively impact sleeping quality. Incorporating physical
exercises, indoor or outdoor, into our weekly schedule helps establish a
routine and allows mind and body to recover. It helps redirect our brain's
focus away from stressors and enhance mood.
I
advise combining exercise with social activities, such as hiking and boat trips
with friends and family, to connect with people, enjoy sunshine and nature, and
get exercise all at once. I tried walking coaching with my coachees so that
they could enjoy nature and have a bit of exercise on top of coaching.
Social
connection and support. Building connections with family or friends
offer channels for expressing concerns and receiving emotional help. Seeking
advice and guidance from professionals like counsellors, therapists, or life coaches
can also assist in devising coping strategies. These connections can alleviate
pressure and foster motivation to overcome challenges.
Setting boundaries. Establishing
healthy boundaries in personal and professional relationships is crucial for
preventing anxiety and burnout. Allocating time and space for rejuvenation is helpful
for restoring energy levels.
My experience in
overcoming a stressor
I
once encountered a significant stressor, which was from one of my global
superiors. The pressure was so intense that on the night preceding his visit to
our office in Hong Kong, I experienced blistering on my fingers. This made me
realise that internal anxiety can have a detrimental impact on one's health.
After a workshop with our team, he outlined a list of areas needing
improvement. Being a person who always wanted to fulfil my supervisor’s
demands, I analysed the details and realized it was impossible to do
everything. Gradually, I learned the importance of taking a more relaxed
approach to external demands. Therefore, addressing stressors and tackling root
causes is critical in mitigating stress.
Overwhelming situation
Life
can be challenging; we are all being pushed to spend time and effort on matters
that appear essential, but we need to stop and determine whether it is indeed
so. In a complex environment, playing different roles in life, and burdened
with too many responsibilities, individual feel overwhelmed. Stress can impact
our health and without good health, any success or wealth becomes meaningless.
If
the situation allows, it is sensible to take a break in the form of a long
holiday or even a career break. This pause allows us to reflect on what truly
matters to us, reassess our life priorities and explore the life goals that we
want to pursue.
Back
in late 2016, I suffered from a bacterial infection, which resulted in a
week-long hospital stay. With a demanding job and being a mum of two small
children, the resulting stress negatively affected my quality of sleep and
undermined my immune system. This made me question whether I should continue my
career as a strategist. In early 2017, my boss told me that the management
wanted me to move to the compliance department. Since I love doing research and
writing, I thought I was too creative to be a compliance officer. I tried to
explore any other internal opportunities but could not find any, so I decided
to leave. I came to believe it is vital to prioritize health over career. Since
my husband and I were not big spenders, we focused on saving and investing in
properties. This allowed us to be quite relaxed and not worry about our living
standard. As I shared in my previous article “My Professional Journey - Growth
and Challenges”, my continuous advancement and gaining confidence, I was not
worried about leaving my company. And being a creator, I believed I would do
something else; with my determination, I am now on a path to be a Life Coach
and a Writer.
Tips to young
people
We
cannot be greedy; we cannot achieve everything. We must prioritize the essentials
and eliminate the inconsequential. We can set milestone goals, and we should
also add joyful elements along our life journey. It is impossible to please
everyone; we can say “No” at some point to reserve time and space to relax and
protect our inner peace. Indeed, a healthy boundary is an invisible fence to
protect us, we need to exercise it to avoid being overwhelmed. Accepting we
have limits and acknowledging only a balanced life can be sustainable is vital.
Besides, working smart is more important than working hard, being busy at
something which is not in the right direction is meaningless. Constantly
reviewing your strategies and goals to ensure you are on the right track is
sensible; it is not about doing fast but more about doing right.
Winner Lee
Life Coach,
Mentor, Writer
The original article was published on LinkedIn on October 10, 2024.
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