to handle stress, worry & fatigue generated by your business ambitions
worry can be useful. Worry about your health may make you eat less or go to
see a doctor. Worry about your slim bank balance, may make you earn more or spend
worries may also just nag and distract you, getting you nowhere. With most
people this happens all too often. They worry, but do not act to remove the worry.
So the worry grows, and gets out of control
stress and worry hurt you.
worries cause illness. Worry sends up your blood pressure, which causes
headaches, fatigue, and loss of appetite. Worry strains your heart, which may
cause a heart attack. Worry causes indigestion, heart-burn, and stomach ulcers,
and interferes with your breathing rhythm, your blood then gets less oxygen so
that you get tired faster. The list goes on and on.
affects you mind as well. The worried man thinks of nothing but his worries,
he finds it hard to concentrate, his memory fails him. He has trouble falling
asleep at night, and trouble getting up in the mornings. He cannot plan, or think
up new ideas. He does not laugh heartily, and finds it hard to enjoy himself and
relax. In the end he has a nervous breakdown.
of us worry from time to time. The wise ones learn how to use worry to goad them
into action. How to do this is the subject of this reading.
you do not want to worry you must make sure that your way of life does not invite
worry. So do not tackle tasks for which you are not equipped. You will fail, and
failure will lead to worry. Do not desire things that are out of your reach, this
will lead to worry. Do not worry about things you can do nothing about. You will
grow old, you will die one day, these things are set and fixed. Learn to accept
them. Worry only about those things you can do something about. Finally, build
up strong defenses against worry. The main defense is to ensure that you have
you cannot worry; worried you cannot relax. Most people are more worried by
late afternoon, when they are tired after a day's work, than they are when they
wake up, refreshed in the mornings. The lesson here, is to see to it that you
never allow your batteries to run flat. Charge them before you are left without
before you get tired?
The workday at schools and universities is divided into periods, with short breaks
in between. In the Army, too, there are 5 minutes rest breaks every hour to enable
military trainees to relax briefly. Workers in mines and steel mills are given
regular periods off. The aim of these breaks is to prevent people from becoming
minutes' rest every hour is better than 15 minutes every three hours; this, in
turn is better than half an hour every six hours. The reason is that short breaks
prevent fatigue. And prevention is better than cure.
has shown that if you sleep for an hour or so around 5, 6, or 7 o'clock in the
evening, you can do with 2 hours less sleep at night. A 10 minute nap after lunch
will make you feel fresher the rest of the afternoon. You can do with half an
hour less sleep at night if you sleep after lunch.
Winston Churchill was in his seventies during the Second World War. Yet he worked
twelve or more hours a day while he directed the British war effort. But he rested
often. He worked in bed each morning until around 11.00 am, holding conferences,
making telephone calls, reading memos, dictating letters. After lunch he went
to bed again and slept soundly for about one hour. After a hard afternoon, he
slept for another two hours before going to dinner at 8.00 pm.
John F. Kennedy had a swim in the White House swimming pool every day at noon.
He then worked for 2 hours, through a light lunch, and left his Oval Office at
around 2.30 p.m. to sleep upstairs for two hours. Mr. Kennedy knew how to prevent
fatigue by relaxing before he become tired.
as you work?
work by itself does not make you tired; physical work does. The blood of someone
who has done manual labor for hours, is dirty. It is full of fatigue toxins, impurities
that make us feel tired. But blood passing through an active brain comes out clean
on the other side.
fatigue the office worker feels after a day at his desk is caused not by the work
his brain did, but by emotional factors. Main amongst these is, boredom, anger,
worry, stress and tension.
can decrease fatigue by decreasing your boredom, anger, worry, stress and tension.
Remember that a tense muscle is a working muscle. You can save energy by seeing
to it that your body is not tenser than it needs to be.
you discovered, on some days that you were totally tensed up, your jaws clenched,
your shoulders hunched, your mouth pursed, your forehead wrinkled, your back stiffened?
Perhaps you were able suddenly to let go, to relax all those muscles? What you
should strive for is to "let go" the whole time.
it a habit to un-tense every hour, on the hour perhaps. Close your eyes for 15
or 20 seconds, and feel the muscles around the eye relax. Stop straining, stop
frowning, and don't squint. Just imagine that there is a tiny pool of cool water
lying on top of each closed eye, and relax that eye. If you can relax your eyes
you are winning, as they burn up about 25% of the nervous energy consumed by the
body. If your eyes are tired, you are tired.
Management - Success begins with time management! Get organized, unclutter your
life and start profiting from your efforts. This technique of time management
has to be developed. Success comes to those people who can manage their time according
to their priorities. It is due to the fact that they can finish doing important
tasks at a certain period of time without rushing things and without becoming
body knows how much sleep it needs, and under normal conditions it will take what
people do not need much sleep. In the World War, Paul Kern, a Hungarian soldier,
received a bullet in his brain. He recovered, but could not sleep. No matter what
the doctors did, he could not sleep. He would lie down at night and rest, but
he did not sleep. Yet he took a job and lived a normal life for many years.
well-known South African authoress, Mrs. Sarah Gertrude Millin, claimed that in
over 50 years, right up to her death in the sixties, she never once enjoyed a
half hour of unbroken sleep. She did sleep at night, but she was never asleep
for more than a few minutes at the longest. Despite that, Mrs. Millin wrote many
novels, as well as biographies of Mr. Cecil John Rhodes and General Smuts.
do not worry if you get little sleep. You probably require little, as the conductor
Toscanini did, and he managed on five hours, and Napoleon, who said he needed
four hours per night. Nor need you feel ashamed if you sleep a lot. You probably
require it. A former president of the United States, Mr. Calvin Coolidge, slept
eleven hours each day. If you have trouble falling asleep at night, here are some
don't worry about it. If you worry, you get tense and you drive sleep even further
away. You body gets almost as much good out of your just lying there, relaxing,
than it would get from actual sleep.
get a good position, preferably on your back, with legs slightly apart and arms
at your sides. Put a pillow under your knees to relax tension, if you wish, tuck
small pillows under the arms if that helps.
relax your muscles. One way to do this is to talk your body asleep. In fact, an
American medical writer, Dr. David Fink, states that this is the best way. When
you cannot call asleep at night, so says Dr. Fink, it is because you have talked
yourself into thinking that you can't. So you have to talk yourself out of it
again. You have to tell your body, limb by limb, to relax. You may start with
your feet, telling yourself in a whisper that you can feel them growing limp and
heavy and relaxed; then work up through the legs, arms, and torso to your head.
If you train yourself, says Dr. Fink, you can learn to fall asleep in less than
5 minutes, even if it takes an hour now.
set up some bedtime habits. It helps if you go to bed at the same time every night,
and do the same things in the same order before retiring. For example, you go
to bed at 11.00 p.m. each night. Before you retire, you put out the cat, take
a breath of fresh air outside, lock up, have a glass of hot milk, read for 10
minutes, and then turn out the light. The regular routine helps relax you and
people worry about money because they do not have enough. Usually the worry comes
from having spent too much in the past, and now having to find money to pay for
that extravagance. A Gallup Poll in the U.S. found that most people believed that
their financial worries would be over if only they could increase their income
by 10%, and most people would no longer worry about money. They may still wish
they had more, but they would not worry.
The secret of stretching money.
you feel that you cannot manage on your income, there are two things to do.
cut your expenses and save more.
increase your income.
most people do not want to spend less; they just want to earn more. Unfortunately
it is usually more time consuming to earn more. You can spend less as from tomorrow,
and your budget will reflect it immediately. But you cannot immediately earn more;
this takes time.
We now look at 3 money-stretching ideas.
down your expenses.
down at the end of each day what you have spent, and on what. Be precise down
to the last cent.
look at each item and see whether you really needed it, couldn't you have done
without this new-fangled razor? Whether you paid the lowest price for it, isn't
this brush cheaper at the supermarket than at the chemist. And whether you could
not have spent the money better, wouldn't that $8.00 spent on the cinema ticket
have given more pleasure if you had bought a soft-cover book?
written record will tell you exactly where your money went. In most cases, you
will be surprised at the waste.
can enjoy more things, and spend less, it you give thought to a few simple points.
These points form the basis of cost management in all good firms. Here are 3 simple
fewer things. Do not buy a new item if the old one can quickly and cheaply
be repaired; do not replace something that still gives good service simply because
it has gone out of fashion; buy only things that are well made and will last.
Look after what you have by cleaning it regularly, repairing any defects, and
using it in the way the manufacturers recommend.
buying anything, ask yourself, can I really not manage without it? Look around
your house. How many things are there that you have used only a few times, or
never at all?
cheaply. Find out where the cheapest places to buy food, appliances, and clothes
are, and buy there only. Can you not save by buying a dozen instead of two of
their units; do you buy at sales and from discount offers when possible?
this connection; a word about hire purchase. Hire purchase is expensive,
you pay up to 24% interest on the money you owe. And the items can be taken back
the moment you default. Rather save your money in a savings account, where it
will earn interest, until when you can buy what you need for cash, and walk off
with a cash discount at the same time.
what you have. Waste not, want not.
you look after your clothes, they will last longer and continue to look smart.
If you are a housewife, do you use all the money saving tricks to save costs on
food, furniture, and home appliances? If you don't know what these tricks are,
go to your library. Your librarian should be able to recommend good books on the
subject. If your have your own business especially watch for waste caused by your
throw away anything before you have made certain that you cannot use it in some
of course, is what all of us want to do. And this is the hardest thing of all.
Or is it? Perhaps you should start off in all modesty. Do not think of doubling
your income within a month. It can be done, and has been done. But it calls for
hard work and luck.
look around to see whether there are ways in which you can increase your income
by 10% or 15% per month. This is a solid enough increase.
there are four ways as an employee, in which you can increase your income.
show your boss that you are worth promotion calls for better work, more energy,
new ideas, and an ability to learn and improve.
the above points are your tools to deal with worries about money. If you use them
you will not worry about something that is not worth worrying about.
Of course if you start
you own business you will, if you plan correctly, definitely earn more. The old
adage reminds us that you never get rich working for someone else.
the previous paragraphs we have seen how you can steel yourself against worries
by keeping your body rested and your mind alert. We have also looked at how to
deal with the main source of worry and stress, and worry about money
us now try to find out how to deal with unpleasant things that are inevitable.
takes strange turns. We do not always get what we expect; we do not always receive
what we want. Good things turn out; the unexpected event is always around the
their plans don't work out, most people become unhappy, and then worry. This is
understandable. But it is foolish. One true test of a great man is not how many
successes he has, but how he deals with those disappointments that he cannot avoid.
is a simple way to stop worrying about a misfortune that you cannot avoid. It
is this, accept it. Accept what cannot be avoided and you banish worry from your
simple as it is, it is not easy to put into practice. At least, most people do
not find it easy. You need to train yourself in this. But with practice comes
skill. Whenever you are worried about something that you cannot change, accept
the fact. Here is a simple three-step plan in which to do it. It works.
Try it for yourself:
it is something that you fear may come to pass, ask yourself what is the worst
that can possibly happen. If it is something that has already happened, ask yourself
what is the worst result that can possibly flow from it.
yourself to accept the worst. Think about it as if the worst has happened.
spend your time on thinking up plans to improve on the worst.
disappear when they are analyzed. Worries loom as vague threatening outlines,
dark shapes that steal around in the twilight zones of our minds. Capture these
worries, measure and weigh them, decide where to put them and they won't know
where to attack you.
can you handle panic or anxiety attacks? Click Here!
are three steps in problem analysis.
are, collection of facts, analysis of facts, and reaching a decision.
After the decision comes action. This gives you a four-pronged approach
to capture and tame or skin any worry monster that prowls around in you mind.
Here is your plan of attack.
the facts. Worried about something? Yes, but about what? Define your worry:
write down what you fear. A problem well stated is a problem half solved. Then
collect the facts that have a bearing on your problem. Do not do a thing before
you have all the relevant facts before you.
the facts. Decide what each fact implies; pick the important ones from the
unimportant ones. Write down different solutions to your problem. List the advantages
and disadvantages of each; compare them and see which will serve you best.
a decision, but do not rush it. If necessary, go back and collect more facts.
But reach your decision as soon as you can and make it a firm decision. Act, do
not delay. Do not fret about whether the decision was right.
busy. In the heat of the Second World War, Sir Winston Churchill was asked
whether he was not distraught with worry. "No", he replied, "I
am too busy. I have no time for worry." Being busy leaves no time for
worries. The reason? It is impossible to think of more than one thing at a time.
Try it out. Close your eyes, and see if you can think of Table Mountain and what
you are going to do tomorrow. You'll find that you could think of either, one
after the other, but not of both at the same time.
This law applies to
all your thoughts. You cannot think about one thing and at the same time worry
about something else. So, whenever you worry, get busy. Do things that you should
have done long ago; tackle jobs that you have been meaning to do but for which
you have never had the time. See to it that you do not have idle moments. Become
idle, and you invite worries. As the great British dramatist George Bernard Shaw
wrote: "The secret of being miserable is to have the leisure to bother
about whether you are happy or not. Give yourself no leisure for worrying."
The power of positive thinking.
words above form the title of a book by an Amercan minister of religion, Dr. Norman
Vincent Peale. The book made Dr. Peale famous the world over. It says that we
can achieve great results by thinking positive thoughts. In fact, Dr. Peale believes
that the thoughts make the man. This is how he put it, "You are not what
you think you are but what you think, you are."
is not a new idea. Many thinkers have come to the same conclusion, long before
Dr. Peale. Two thousand years ago the Roman Emperor Marcus Aurelius wrote: "Our
life is what our thoughts make it." Two hundred years ago Ralph Waldo
Emerson said: "A man is what he thinks about all day long." If
you think happy thoughts, you will be happy. If you think cowardly thoughts, you
will be a coward. What you think, you are.
does this help you to deal with worry? It is simple. Be positive in you thoughts.
Enjoy humor, notice the good in others, banish hate and resentment. Fill your
mind with the images of love, strength, and generosity. This is what positive
thinking means; and its power is very, very great.
can help you achieve the best in life, if it spurs you on to action; but it can
wreck you, if you allow it to become your master.
Worry is like a great force of nature, such as a river. As long as the river flows
within its banks, it can irrigate lands and drive power stations. But when it
spills over its banks it destroys. Use worry to supply you with energy for action.
Never allow it to overrun and destroy you.
Here are some tools, tried and tested, for helping you to create a healthy, anxiety-free
The above information formed part of a lecture
based on notes kindly provided by the University of Stellenbosch, Cape Town South
Africa, and given each year to the final year students at Cape Town Academy undertaking
the course in Small Business Management.
to Business Problems for the Small Business Page"