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10 Strategies For Regaining Focus After A Stressful Situation

Forbes Coaches Council
POST WRITTEN BY
Forbes Coaches Council

Time pressure may cause professionals to work more to accomplish their daily responsibilities. Oftentimes, this means rushing too quickly from task to task.

This can make it especially challenging to be fully present with what we are doing, especially if the previous task was stressful. How do we fully "show up," then, when the last task is still fresh in our minds? Below, Forbes Coaches Council members explain:

Clockwise from top left: Joseph Ranseth, Larry Boyer, Monica Davis, Cha Tekeli, Lianne Lyne, Jen Kelchner, Mary Schaefer, Jay Rooke, Greg Faxon, Greg DeSimone. All photos courtesy of the individual members.

1. Examine The Root Of The Task's Stress, And Let It Go

It isn't the task itself that causes stress, but the story we tell ourselves about it. At the end of a stressful situation ask: "Why am I stressed?" Notice the story you've assigned and the emotion you've invested into it. A simple exercise of asking "What are five other possible explanations (even if they aren't true)?" creates space for an alternate meaning. The story will then have less power.   – Joseph RansethJosephRanseth.com

2. Acknowledge The Chatter, And Then Decide What To Do About It

Our ability to change focus is influenced by many factors (emotional impact, how rested we are, whether we're hungry, etc). Sometimes we can easily move on. Other times we must first acknowledge that we are continuing to be impacted. We must then acknowledge it's still there, tell ourselves it's time to set it aside, and move on. It sounds corny, but it works. Try it.   – Larry BoyerSuccess Rockets LLC

3. Focus On Excellence

Fully showing up means viewing every task as an opportunity to achieve excellence and serve your customer or your employer well. If you focus on providing excellence, your ability to “show up” every time becomes second nature. When faced with a challenging task, look at it as a chance to develop a new way of thinking, new skills and a new attitude, and be thankful that you made it through.   – Monica DavisAtela Productions, Inc.

4. Reframe It

Stressful tasks and activities tend to drain us of our energy. When moving into your next duty, consider the things about it that motivate and inspire you. Break down the activity into the elements necessary to complete it. What can you pull out of it that excites you? Is there a creative or technical element you like? People-oriented tasks? Focus on the things that invigorate you. Make it fun!   – Cha TekeliChalamode, Inc.

5. Use Visualization

Close your eyes. Imagine you are sitting at a desk. On the desk is a sheet of paper and a pen. Pick up the pen and write a list of anything that might prevent you from being fully engaged in the next task. Fold the piece of paper in half twice. Under the desk is a box. Take the box and place it on the desk. Take the paper and place it in the box. Put the box back under the desk. Open your eyes.   – Lianne LynePLP Coaching, LLC

6. Choose A Response Time And Stick With It

Determine how much time you will give to an "emotional issue." This is your response time. When any stressful or emotional situation arises, allow yourself the appropriate processing and human response within your pre-set limit. You stay in control and allow for the needed response mentally and emotionally. Breathe, exhale and move into the next space ready to connect without distraction.   – Jen KelchnerKelchner Advisory

7. Shake It Off

A coaching friend and I accomplish this by getting to our feet and literally shaking off the previous task, stress or topic. Stomp your feet. Shake your arms. Run your hands over your shoulders and legs like you are brushing off the stress. It's fun and energizing. If I'm in a group that is not open to this, I'll go somewhere private to "shake it off."   – Mary SchaeferArtemis Path, Inc.

8. Write Down Your Stresses

Switching from task to task can prove to be a challenge in itself. Oftentimes, we carry stress from one task to the next. This makes it unfairly harder to complete the project at hand. To counter this, try writing down your stresses for later engagement. It allows you to honor your emotions in the present, without being consumed by them. Repeat after me: “I sense stress, but I’m okay right now.”   – Jay RookeJay Rooke Coaching

9. Make Clean Cuts

It's easy for previous tasks to bleed into new ones if you don't take the time to fully process them. This is particularly true for driven entrepreneurs. The simplest way to make a clean cut is to take three to four deep breaths. On the inhale, acknowledge that the task you just completed was stressful. On the exhale, consciously let go of whatever you just did in order to make space for your new task.   – Greg FaxonGreg Faxon Enterprises, LLC

10. Plan And Be Realistic

It starts with evaluating what's important and why to you and your clients. Create a plan that ensures the important activities have sufficient time and resources to be completed. Give yourself a break both literally and figuratively. After a stressful task is completed, take a walk or meditate for 10 minutes. Remember, multitasking is the key to failure, not success. No one is good at it.   – Greg DeSimoneCatapult Advisory Group

Forbes Coaches Council is an invitation-only community for leading business and career coaches. Do I qualify?