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Chronic stress is a rising problem for busy women as we chase careers, battle the wage gap, balance friendships and raise families. It makes sense that we’re all experiencing feeling tense, overloaded, wound up, anxious, and well, just plain stressed out. It’s the behavioral, physiological, emotional, and psychological response that we have to extreme pressures, demands, and events.

According to the International Classification of Diseases 11th edition (ICD), which categorizes diseases for health care diagnoses – burnout is now officially a medical condition

One major cause of burnout is the 24 hour nonstop social media cycle. Marketers should establish work-life boundaries when they are not available and learn how to avoid checking their phones or email after hours.

Marketers should establish work-life boundaries when they are not available and learn how to avoid checking their phones or email after hours. Click to Tweet

It is characterized by three dimensions: 1) feelings of energy depletion or exhaustion; 2) increased mental distance from one’s work, or feelings of negativism or cynicism related to one’s work; and 3) reduced professional efficacy.

I want to share 10 signs that fall within these spaces so you know how this looks:

  1. Frequent headaches
  2. Neck ache, backache, muscle spasms
  3. Frequent colds, infection
  4. Depression, mood swings
  5. Insomnia
  6. Forgetfulness
  7. Feelings of loneliness
  8. Social withdrawal
  9. Constant tiredness
  10. Weight gain or loss

So what can we do with this? We have all the same obligations today as we did yesterday.

5 Guaranteed Chronic Stress Antidotes for Busy Women Doing Online Marketing

It is imperative that you know a few guaranteed solutions for chronic stress!

  1. Control – Start being more conscious about what you take on, whether it’s at work or in your personal life. When you control the chaos stress has no place, so take time to work on a schedule that uses your time more wisely. That schedule should also include self-care activities like exercise, diet, and sleep. Remember, saying no to things is totally okay, especially if you’ve looked at your schedule and there’s no way it fits in with what’s happening. You can release a little control and ask for help, too, whether it be a friend, member of the family or your partner. You’re not in this fight alone.
  2. Foresight – Learn how to predict when your stress will appear and where it is likely to come from. You should know the typical risk factors of your career and the occupational stresses people in your industry tend to face. It’s far easier to manage your stress levels when you know what you’re up against. Be aware of your habits and vulnerabilities, too, as this can help you identify triggers of your stress. You may notice that the parts of your job, which create the most stress, are the things that you don’t feel as confident in handling. Get more training or do outsourcing in those areas to build your confidence and reduce your stress. If you know you’re always stressed on a Tuesday, find out why!
  3. Social Connections – Your social networks are so important to your mental health, so ensure you build strong relationships and keep in touch. Spend time with people who build you up and bring out the best in you. If there are people in your life who leave you feeling drained, then don’t hang out with them. That type of attitude and behavior rubs off and it’s a drain on time, energy, and happiness.
  4. Find Your Outlets – Everyone needs outlets, whether they be creative, physical, or whatever. Make time to indulge in your favorite activities and hobbies that leave you feeling happy and relaxed. Don’t wait until your stress levels have reached critical mass before taking a time out. Making time for your hobbies should be a regular thing because it fuels your passion and joy, and that is important to your overall happiness and your stress levels.
  5. Look Forward – There is always something to look forward to, whether it’s a milestone of progress, the completion of a project, or getting home to your loved one. This is an excellent antidote for chronic stress because it forces you to refocus your attention on the positives, rather than the demands, you feel bearing down on you.

Next time you need to find ways to fight back stress, remember these tips. You’re invited as well to sign up for my 10 Days to Calm challenge at www.mindfully.link/10dayscalm

Grab a seat for this month's workshop on Customer Experience Marketing!