5 Fast Ways to a Stress-Free Mind

Can stress make or break your entrepreneurial journey? Discover the secrets to maintaining mental clarity and avoiding burnout with me, Behnaz Vala, your certified belief-clearing practitioner and mindset coach.

In this episode of Mindset Mastery for Business Success, we dive into practical strategies to manage the inevitable stress that comes with entrepreneurship.

From the importance of getting a good night's sleep to the transformative power of mindfulness meditation, I share actionable insights to help you regain focus and maintain a healthy mind. 

This episode is a treasure trove of strategies designed to help you manage stress effectively and unleash your full potential. Tune in to transform your mindset and achieve unparalleled business success.

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Transcript

Behnaz: 0:00

Being an entrepreneur isn't an easy calling. There are constant ups and downs and some days, it seems, just get entirely out of hand. The workload is always heavy and the emails continue to flood into your inbox, and you often feel as though everything that could possibly go wrong is exploding in your face. The pace you set every day often seems frantic, and the constant interruptions disrupt your actions as well as your focus. You will continuously face obstacles, unplanned roadblocks, setbacks and arguments. You are moving so fast, trying to get everything done, that you end your day feeling sloppy and unproductive. All of this undoubtedly contributes to one thing stress, and a lot of it. While you can't altogether avoid the stress you are an entrepreneur after all Allowing it to build up and consume you will eventually lead you to have a complete breakdown. While small amounts of stress can be beneficial and help you accomplish your goals, larger, chronic amounts can be dangerous. Welcome to Mindset Mastery for Business Success podcast, where we delve into the secrets behind achieving your goals and unlocking your full potential. I'm your host, behnaz Vala, a certified belief-clearing practitioner and mindset coach dedicated to helping entrepreneurs clear their limiting beliefs and money blocks so they can achieve the financial success they desire and deserve. Each week, we will explore a topic designed to help you overcome challenges, maximize opportunities and achieve unparalleled success in your entrepreneurial endeavors. From mastering resilience to cultivating innovation, from enhancing productivity to fostering a growth mindset, we will leave no stone unturned in our quest for excellence. But this podcast isn't just about theory. It's about practical, actionable insights that you can implement right away to make a real difference in your business and your life. Thank you for tuning in to Mindset Mastery for Business Success. Get ready to unleash your potential, ignite your passion, transform your mindset and become more successful than your wildest dreams. Wildest dreams A clear mind, free from mental clutter and stress, is a healthy and productive mind. Here are five quick and simple ways that you can clear your mind of stress and gain the mental clarity you need to become a successful entrepreneur.

Behnaz: 3:03

Number one get more sleep. You can never overemphasize how getting enough sleep every night can be a quick and easy solution to managing stress. When you become stressed, your body releases the hormone cortisol into your bloodstream. When you have elevated levels of cortisol for extended periods, it can significantly affect your health. When you can get the recommended 7 to 8 hours of sleep a night, you can lower the cortisol levels in your blood. However, as an entrepreneur, it can be challenging to get the rest necessary to keep stress at bay, which only makes your stress levels rise. Having a few relaxation techniques in your mental toolkit can help you get more sleep. If you find that you are having trouble getting the recommended amount of sleep, try spending time every night practicing mindfulness meditation. Mindfulness meditation involves taking time to be aware of your thoughts and physical body and accepting, rather than judging, those feelings and thoughts. A study conducted in 2015 found that people who practice mindfulness meditation found an improvement in their sleep, as well as decreased depressive symptoms and fatigue after just six weeks, compared to those who don't practice. Let's talk about it more.

Behnaz: 4:33

Number two meditation and mindfulness. Reducing stress through meditation and mindfulness involves practices that cultivate a state of relaxed awareness and focused attention. Meditation is a time-honored technique that encourages you to sit quietly and focus on your breath, a mantra or a visualization. By regularly engaging in meditation, you can lower stress levels by promoting relaxation, reducing the production of stress hormones and increasing the release of endorphins, the body's natural mood elevators. This practice helps to quiet the mind and allows you to detach from the swirl of daily concerns and develop a sense of inner peace and stability. You can start using these two tips. Number one start with short sessions. Begin with just five to ten minutes of meditation each day. Find a quiet space where you won't be disturbed. Sit comfortably and close your eyes. Focus on your breath, noticing the inhale and exhale. If your mind wanders, gently bring your attention back to your breath. Gradually squeeze the duration as you become more comfortable with the practice.

Behnaz: 6:02

Number two use guided meditation. For beginners, guided meditations can be very helpful. There are numerous apps and online resources, such as Headspace, calm and Insight Timer, that offer guided sessions tailored to various needs, from stress reduction to improved sleep. Those can provide structure and support, making it easier to establish a regular meditation practice. Mindfulness, on the other hand, is the practice of being fully present and engaged in the moment without judgment. It involves paying attention to thoughts, feelings and sensations as they arise and observing them without becoming overwhelmed or reactive. Mindfulness can be incorporated in everyday activities such as eating, walking or even washing dishes. By fostering a mindful approach to life, you can better manage your stress responses, improve emotional regulation and enhance your overall well-being.

Behnaz: 7:11

Here are two tips to start with mindfulness. Number one incorporate mindfulness into daily activities. Choose one routine activity each day, such as eating a meal, brushing your teeth or walking, and do it mindfully. Pay close attention to the sensory experiences involved, like the taste, texture and smell of your food, the sensation of toothbrush on your teeth, the feeling of your feet hitting the ground. This practice helps train your mind to stay present and focused. Number two practice mindful breathing. Take a few moments throughout the day to practice mindful breathing. Sit comfortably, close your eyes and take slow, deep breaths. Focus on the sensation of the breath entering and leaving your body. This simple exercise can be done anywhere and anytime to quickly bring your attention back to the present moment and reduce stress. To the present moment and reduce stress. Together, meditation and mindfulness provide powerful tools for reducing stress and promoting a more balanced, harmonious life. The best part about mindfulness and meditation is that they can be practiced at any time during the day to help you relieve stress.

Behnaz: 8:42

Number three get more exercise. If you want your body to function correctly, including being able to manage stress effectively, exercise is the key. Participating in regular physical activity is a great way to bust the stress because it forces your brain to focus on something else temporarily. At the same time, when you exercise, your body releases endorphins the hormones associated with feeling good into your blood, which instantly elevates your mood and displaces your stress. As an entrepreneur with a full plate, you probably think that you don't have the time to spend hours at the gym every day. The good news is that even just getting out of the office and taking a quick 20-minute walk can help to alleviate the stress. Virtually any form of exercise, from yoga to aerobics, can help to reduce the stress from your life. Even if you're not an athlete or if you're out of shape, you can still make a bit of physical activity, which goes a long way in helping you manage stress. If you haven't exercised in a while, make sure that you consult with your doctor before you begin a new exercise routine to ensure that you don't do more damage than good. Don't think of exercise as just one more item on your to-do list. Find an activity that you enjoy, whether it's playing an active tennis match or a quiet, reflective yoga session. Just make sure that you make it a part of your routine. Any form of regular exercise can help you wind down and become an essential part of your stress management.

Behnaz: 10:36

4. Talk to a friend when stress creeps in your life. Because you have too much on your plate, you tend to forget other aspects of your life or brush them off because you don't believe that you have the time. What you may not know is that your social life plays an incredibly important part of your overall well-being. When you find that you are overly stressed, it can do wonders to reach out to one of your closest friends and share with them what has you stressed. While this undoubtedly depends entirely on the issue itself, opening up to a friend can do wonders. While it might be easy to share with them that you are currently overworked, if your stress comes from personal issues, you may need to find a different avenue for letting it go, because bottling up the stress will only be to your detriment. If you don't feel as though your friends can help with the issue, consider contacting a therapist for help. Therapists typically work on confidential terms, which means that whatever you talk to them about will not be disclosed to anyone. Whether you talk to a friend, a family member or a therapist, the important thing is to open up. Stress clogs the mind and it will stop you from seeing things clearly and keeping you from being able to reason them out. When you talk to someone, you release this pressure from your mind.

Behnaz: 12:10

Number five slow things down. Much of the stress that you are experiencing is a result of having a hectic and overloaded life, while this has become the norm in today's 24-7 society, you need to take care of yourself by trying to avoid doing too much. When you have a long to-do list of tasks that you need to accomplish every day, you can soon find yourself feeling overwhelmed, which leads to an increase in your levels of stress. Planning for your work is a fundamental part of slowing things down. A typical mistake that many people make is saying yes to everything that is put before them. This can quickly cause your days to get out of control. One way you can prevent this from happening is by learning how to say no to requests and projects. However, this can be easier said than done when you are an entrepreneur. If you find yourself having trouble turning requests down, you will need to think of other ways to help you lighten your load. If your to-do list seems never-ending, you need to take some time to prioritize those tasks that are most important for your business Everything else that might be necessary for keeping your business running, but that doesn't contribute to the overall growth of your company can be delegated or outsourced to a professional. Delegating and outsourcing tasks can help to free up more of your time so you can focus on the critical aspects of your business and have free time to those things you enjoy, which can significantly reduce your stress.

Behnaz: 13:59

Stress is an everyday fact of life, but it is something that should never be ignored. As an entrepreneur, your life is hectic and filled with tasks that you have to complete to be successful. However, when you're overly stressed, it can cause you to lose focus and makes it nearly impossible to be successful. Implement these five quick solutions for clearing your mind and reducing stress, gaining more mental clarity and achieving greater success. Thank you so much for listening. Mental clarity and achieving greater success. Also, I would love to invite you to join my free Facebook group, mindset Mastery for Business Success, and discover more. The link to join is in the show notes. Stay tuned for the next episode, where we will continue to explore important topics related to Mindset Mastery for Business Success. I'm so looking forward to talking to you next week. Expect the best, and the best will happen to you.