7 Ways Successful Entrepreneurs Deal With Stress and Pressure

Entrepreneurship is a challenging endeavor that requires a lot of effort and dedication. Entrepreneurship is full of times when stress and pressure come into play, but most entrepreneurs will only show the sales and hundreds of orders. Nobody shows the slow months, disputes, rude customers and difficult vendors, lost packages, delayed shipments and long work days. In reality, entrepreneurs are forced to overwork, experience doubt and worry about getting consistent sales.

Keeping up with the demands of running a business is difficult, but it is a worthwhile endeavor. A correct approach can make it easier for you to run a “small” business and make it happen! This article will discuss a few solutions that can help you to manage pressure and stress in running your business. Let’s dive in!

1. Have a positive attitude

A positive attitude is one of the most important traits of a successful entrepreneur. A positive attitude towards work, customers and business partners is essential to achieving goals and building a successful business. Stress and pressure are inevitable in any business, but a positive attitude can help you deal with them and stay focused on your goals. A positive attitude can also help you to see challenges as opportunities, and it can also help you to stay motivated and focused on your goals. A positive attitude is not always easy, but it is worth it.

2. Find a support system

Support systems can be a helpful way of managing stress and pressure as an entrepreneur. Many people find them helpful in relieving the pressure and helping to stay organized. Many different support systems are available, so it is important to find the one most comfortable for you. Some of the most common support systems include joining an entrepreneurial community and finding a mentor.

A properly functioning support system can help entrepreneurs deal with issues without worrying about them. This can help them to focus on their business and not have to worry about the personal aspects of their life. An effective support system translates to increased individual and business productivity.

3. Maintain a work-life balance

A work-life balance is something that is often talked about but not always practiced. Many people consider work-life balance a luxury, but it’s not. With the ever-growing levels of pressure and stress in today’s society, finding a way to balance your work and personal life is more important than ever. Working too much and neglecting our personal lives can lead to much pressure and stress.

Lack of sleep, unhealthy eating habits, and too much caffeine can all add up over the long run and hurt our mental and physical . Without mental and physical fitness, we may feel like we can’t succeed without putting in the extra hours, and we may start to feel overwhelmed by our work. While there are many ways to maintain a work-life balance, some of the most common methods are setting reasonable expectations, exercising, resting and maintaining a healthy diet.

4. Find a hobby

If you’re feeling overwhelmed by the demands of being an entrepreneur, consider finding a hobby to help take your mind off things. Hobbies offer a sense of relaxation, a diversion from the hectic tasks of running a business and the opportunity to share one’s creativity with others. Choosing something you’re passionate about can help reignite your enthusiasm and help you stay focused.

Many options are available when choosing a hobby, and you don’t have to be an expert to start. Just be sure to choose something you’ll enjoy, and you’ll be able to stay focused while you work. Hobbies can provide a sense of accomplishment and contribute to a sense of well-being.

5. Hire staff to help or delegate duties

Delegating duties as a way of dealing with pressure and stress can be difficult, but with the help of the right people, it can be done. When faced with high-stress levels, many entrepreneurs turn to hiring staff or delegating some of the work to other members. This helps them take some of the load off and enables them to create time for themselves. For example, hiring an administrative assistant can help to alleviate some of the pressure and stress associated with running a business.

6. Develop an action plan

Action plans are an essential component of any successful business. They can help you deal with pressure and stress and, ultimately, increase your chances of success. With a plan in place, you can anticipate challenges and make the necessary adjustments to keep your business on track.

An action plan can help you stay on track and set goals and progress. There are a few things to keep in mind when creating your plan. Make sure to consider your goals, the available resources, and the time commitment you’re willing to make.

7. Ask for help

Entrepreneurs are often lauded for their ability to go it alone. But many people don’t realize that even the most successful entrepreneurs have a team of people they can rely on for advice. Asking for help is a sign of strength, not weakness. It shows that you’re willing to admit when you need help and are open to suggestions from others. Asking for help is a sign of maturity and wisdom.

Source: 7 Ways to Combat Pressure and Stress

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Critics by Ronen Menipaz

There’s a psychological and physical price to entrepreneurship that simply needs to be acknowledged by every entrepreneur, both novice and experienced. Building and running a business is more stressful than you initially imagine or anticipate

Why?

There’s always the pressure of failing – as simple as that. Not every business goes well. You’re taking responsibility for a team of partners and employees. You make promises you’re not always entirely sure you can deliver.  Even when you’re experiencing success, it’s not entirely a 100% sure thing. I almost shut down a business that was profitable because I didn’t count on it growing so fast.

It’s a great thing to see and experience but my cash flow deficit was nine times more than in the beginning. Once that ball starts rolling, it’s difficult to stop it. You scramble to find money and solve the problem (which is a bit absurd as the business isn’t going under) in real time, all the while taking care of your employees who are hanging by a thread of your actions. 

The thing is – you can’t really shake off their pressure and incoming stress because they want to feel secure, and you project the image of that security. Even though entrepreneurs are a self-determined and intelligent bunch, many feel the profound and influencing pressure effects that the surroundings exert on them. Yet, they also feel they can’t be leaders and at the same time admit they’re struggling.

Whether as a group we are embarrassed to admit we’re vulnerable, see it as a weakness, or whatever the reason is, entrepreneurial pressure isn’t discussed nearly enough. That’s a mistake. Don’t be fooled by the successful image the leaders you look up to convey. It’s like social media – people only show the highlights. But I assure you – all entrepreneurs struggle with pressure and the sooner you address it, the faster and better you can manage it and become a better entrepreneur.

Too many times as entrepreneurs we get so focused on success that taking care of ourselves takes a backseat. Such MO takes a toll on the wellbeing of an entrepreneur. The very nature of this job is to juggle many roles while facing the constant risk of failure, various setbacks and ongoing voices in our heads and around us telling us we must succeed. And every single one of us, regardless of how experienced or inexperienced we are, face some version of these defeats along the way.

Being aware of the amount of pressure this line of work entails is an important first step in managing and mitigating the potential negative effects. For some, this is still a taboo topic despite recent efforts to popularize discussions about mental health. It shouldn’t be and we mustn’t let it be.

Dealing with pressure ultimately boils down to personal perspective and the importance you place on the task at hand. By being aware, you can prevent (or stop) sabotaging yourself and lead a healthier and more productive life and business. Will the world really end tomorrow if you don’t succeed 100% of the time? I don’t think so. And the paradox? The less stressed you’ll be, the higher your success rate.

Once you’re aware of what you’ll be likely facing down the road, it’s easier to be prepared to deal with it head-on. Learning to cope with and perform under pressure is crucial not only to be successful but also to be effective while doing it. Speaking from a competitive standpoint, you risk falling behind those who do master handling the scenarios where a major hurdle comes up. And in this often cutthroat environment, recovery will be extremely hard.

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5 Mindset Blocks That Stop You From Learning From Your Mistakes

Way back in 2014 I wrote about a growing movement among entrepreneurs. In 42 cities across the world founders would meet for “F***Up Nights,” which are just what they sound like — an opportunity for those on the difficult path of starting a business to share their biggest flops and failures. Since that story, these nights have spread to 185 cities.

Sharing your most embarrassing stumbles doesn’t immediately sound like buckets of fun, so what’s behind the unlikely popularity of these events? Community is certainly part of it. Failure feels worse when you think you’re uniquely prone to it. But so is learning. There are few better ways to learn than trying, falling on your face, and vowing to never do that particular thing again.

The unexpected popularity of F***Up Nights demonstrates the immense potential to learn from failure. But science shows that most of us miss out on a big part of the benefit of our inevitable screw-ups. Research from Lauren Eskreis-Winkler and Ayelet Fishbach of University of Chicago’s Booth School of Business has shown that, even when the incentives are high, people have a tendency to put their heads in the sand and not learn from their mistakes.

Thankfully, the pair’s work also highlights ways to avoid letting your ego and emotions get in the way of learning from failure. UC Berkeley’s Greater Good Science Center recently dug deep into these findings, which show both what blocks people from making the most of their missteps and how to overcome these common mental blocks.

1. You make it all about you.

Ego is the enemy of learning. Admitting you’re wrong hurts your sense of yourself as competent and smart, but it helps you correct false beliefs, seek out novel information, and expand your horizons. So how do you ensure you don’t let your ego get in the way of self-improvement? One technique is to try and put some mental distance between yourself and the error you’re trying to learn from.

“This involves thinking of your personal experience from the outside perspective of a neutral third party, asking, ‘Why did Jeremy fail?’ instead of ‘Why did I fail?’ While that might sound cheesy, it seems to work,” explains Greater Good. You can read more about the science behind this strange but effective technique here and here.

2. You keep them to yourself.

“People tend to hide their own failures, out of a sense of shame,” observes Greater Good. But one of the best ways to learn from your mistakes is to turn them into inspirational stories for the benefit of others.

Just like inspirational speakers spin past mistakes into motivational gold, framing your errors this way turns miscalculations into useful life lessons, research shows. “High school students who shared failures with middle school students went on to get better grades than those who didn’t reframe their failures; middle schoolers who gave advice to elementary school students later spent more time on homework,” reports Greater Good.

You don’t have to be a formerly struggling student to put this insight to use. Events like F****Up Nights formalize the process, but even just informally sharing your hard-earned lessons with entrepreneur friends (or online) will help you tease out and solidify the lessons learned from some of your most challenging experiences.

3. You repress your feelings.

Does failing feeling good?  No, it feels awful. That’s not fun, but it is necessary. Pain is nature’s way of encouraging us to learn not to do something. So when you repress the pain, you also repress the learning. Letting yourself really feel your failures is essential if you want them to make you wiser in the long run. So no running away from your feelings or dulling them with substances or distractions.

“Sadness seems to improve memory and judgment, which can help us to succeed in the future; regret can actually sharpen motivation,” Greater Good points out.

4. You forget your why.

When you make a mistake, it’s easy to get caught up in a loop of beating yourself up and second-guessing each step you took. Reflection and unhappiness is part of the process of coping with failure (see above), but an obsessive focus on the details of your screw-up doesn’t actually help you pick yourself up and apply whatever you’ve learned from the experience.

What does? Focusing on why you put yourself in a position to fail in the first place. “Holding a clear long-term goal in mind — such as becoming a doctor or learning to sail — can help us to tolerate short-term failure and override information-avoidance,” explains Greater Good. As Simon Sinek might remind us, understanding your why is a great way to increase your resilience in the face of life’s many inescapable setbacks.

5. You beat yourself up.

Again, failure isn’t supposed to feel great. But as explained above, beating yourself up about your missteps is demotivating and distracts you from extracting valuable lessons from failure. Sure you should reflect on what went wrong, but you shouldn’t waste energy ruminating endlessly on your shortcomings.

Instead, research suggests you should try some self-compassion. “Many recent studies suggest that you’re more likely to grow if you speak kindly to yourself, as a loved one might speak to you, in the wake of failure,” claims Greater Good.

Also, rather than viewing failure as a testament to your personal weaknesses, remind yourself that error is a human universal. “It’s not a question of if you’ll fail — it’s when. The only real question you need to answer is what you can learn from the experience,” the article sagely notes.

A F****Up Night is designed to transform failure from an isolating and shameful instance of personal weakness into a community-building learning opportunity. But you don’t need a group of like-minded (and equally fallible) founders to view failure this way. You just need the research-backed mindset adjustments and simple techniques mentioned above. After all, failure is a terrible thing to waste.

By Jessica Stillman

Source: 5 Mindset Blocks That Stop You From Learning From Your Mistakes | Inc.com

Critics by Francesca Gino  and Bradley Staats

Failure can trigger a torrent of painful emotions—hurt, anger, shame, even depression. As a result, most of us try to avoid mistakes; when they do happen, we try to sweep them under the rug. This natural tendency is heightened in companies whose leaders have, often unconsciously, institutionalized a fear of failure. They structure projects so that no time or money is available for experimentation, and they award bonuses and promotions to those who deliver according to plan.

But organizations don’t develop new capabilities—or take appropriate risks—unless managers tolerate failure and insist that it be openly discussed. The psychologist Carol Dweck identified two basic mindsets with which people approach their lives: “fixed” and “growth.” People who have a fixed mindset believe that intelligence and talents are largely a matter of genetics; you either have them or you don’t. They aim to appear smart at all costs and see failure as something to be avoided, fearing it will make them seem incompetent.

A fixed mindset limits the ability to learn because it makes individuals focus too much on performing well. By contrast, people who have a growth mindset seek challenges and learning opportunities. They believe that no matter how good you are, you can always get better through effort and practice. They don’t see failure as a sign of inadequacy and are happy to take risks. When making hiring and promotion decisions, leaders often put too much emphasis on performance and not enough on the potential to learn.

Over time, Egon Zehnder, a global executive search firm, had developed a sophisticated means of evaluating candidates that considered not only their past achievements but also their competencies. However, it found that in numerous instances, candidates who looked equally good on paper performed differently on the job. Why? A partner at the firm, Karena Strella, and her team believed the answer was individuals’ potential for improvement.

After a two-year project that drew on academic research and interviews, they identified four elements that make up potential: curiosity, insight, engagement, and determination. They developed interview questions to get at these elements, along with psychometric measures applied via questionnaires. This new model now plays a key role in the search firm’s assessments of job candidates. Egon Zehnder has found that high-potential candidates perform better than their peers with less potential, thanks to their openness to acquiring new skills and their thirst for learning.

It is common for people to ascribe their successes to hard work, brilliance, and skill rather than luck; however, they blame their failures on bad fortune. This phenomenon, known as the attribution bias, hinders learning (see “Why Leaders Don’t Learn from Success,” HBR, April 2011). In fact, unless people recognize that failure resulted from their own actions, they do not learn from their mistakes. In a study we conducted with Chris Myers, we asked participants to work on two different decision-making tasks spaced one week apart.

Each task had a correct solution, but only a few people were able to identify it. We found that participants who took responsibility for doing poorly on the first activity were almost three times as likely to succeed on the second one. They learned from their failure and made better decisions as a result. Leaders can use the following methods to encourage others to find the silver lining in failures, adopt a growth mindset, focus on potential, and overcome the attribution bias.

.

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WeWork Cofounder Adam Neumann’s New Real Estate Startup Sounds An Awful Lot Like One He Invested In Two Years Ago

I joined Forbes as the Europe News Editor and will be working with the London newsroom to define our coverage of emerging businesses and leaders across the UK and Europe. Prior to

I’m a senior editor at Forbes covering venture capital, cloud and startups out of New York. I edit the Midas List, Midas List Europe, Cloud 100 list and 30 Under 30 for VC. I’m a Fortune

Source: WeWork Cofounder Adam Neumann’s New Real Estate Startup Sounds An Awful Lot Like One He Invested In Two Years Ago

Related contents:

Jacobs, Sarah (October 20, 2017). “The most valuable startup in New York City just opened its first gym to compete with Equinox see what it’s like inside”. Business Insider.

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How To Wake Up Smiling: 5 Daily Habits That Made Me a More Positive Person

I’m usually a pretty happy person, but about a year ago—perhaps due to a lack of social connections and laughter—I experienced a few dark months. During those months, I spent most of my waking hours (and probably nights as well) consumed with negative thoughts.

I woke up feeling angry in the morning, continued having negative thoughts most of the day, and went to bed in that same state of mind. Luckily, I didn’t have many opportunities to spread my negativity to others because we were in confinement.

On one of those moody mornings, I played a video of a spiritual teacher that a friend had recommended listening to while getting ready for the day.Halfway through the video, he said, “Humanity is ascending into more loving and conscious states of being. You are becoming more of who you truly are, which is love.”

At that moment, I caught my eyes in the mirror and stared at my unhappy face. “I’m not ascending. I’m descending further and further into the ‘hell’ in my own mind.”

My negativity was eating me alive, but, strangely, it was so addictive.

Since it had been escalating for some time (a few months by then) and had acquired a good bit of momentum, I really didn’t know if I’d be able to shift all that negativity into a more positive state of being. I knew that the longer I waited, though, the harder it would be.

Still looking at my face in the mirror, I noticed the corners of my mouth pointing slightly downward.

“If I continue like that, I’m going to get grumpy face wrinkles.”

I made my bed and then went to the kitchen. As the coffee was brewing, I grabbed my laptop and Googled “how to be a more positive person,” and I scribbled down a few ideas that resonated with me.

Later that day, after mixing and matching advice from different articles, I created what I called my “emotional hygiene routine.”

It’s a series of simple habits that I committed to doing most days of the week for an entire month (and still continue to do today on most days) and that, over that month, took me out of my depressive state and made me wake up smiling in the morning again.

I’d like to share them with you.

1. Fall asleep in the “vortex.”

One idea I came across in my research on being more positive came from Abraham Hicks:

“If you go to sleep in the vortex, you wake up in the vortex. If you go to sleep not in the vortex, you wake up not in the vortex.”

Being in the “vortex” refers to a state of pure positive energy. The idea in that quote is pretty straightforward: go to bed thinking positive thoughts and feeling happy feelings, and you’re more likely to wake up thinking and feeling positive in the morning.

I knew this had to be true. I knew it because when I went to bed thinking angry thoughts, I usually dreamed that I was unhappy and then woke up grumpy (and exhausted) in the morning.

So, I decided to try something. As I closed my eyes to sleep at night, I scanned the day from the moment I woke up until the present moment when I was lying in bed, and I tried to recall all the positive things (even tiny things) that had happened that day.

I could have thought about the delicious mocha latte that I drank that morning, the fact there wasn’t snow on the ground and that I was able to run outside in the afternoon, or a nice comment someone left on one of my videos.

I spent a few seconds remembering a happy moment before moving on to the next one. After scanning the entire day, I would do it again, trying to find even more subtle positive things, and I did this until I fell asleep.

This exercise is probably the number one thing that helped me (and still continues to help me) wake up happier in the morning.

2. Have something to look forward to on the following day.

Something else that has helped me wake up happier is having something to look forward to every day, even if I have a busy day ahead and have minimal free time available.

Still to this day, every evening, I schedule at least one activity that brings me joy for the following day. It can be going for a walk with a friend, baking cookies, or watching the sunset. It can also be as simple as wearing my favorite outfit.

Scheduling one activity that brings me joy for the following day gives my mind something fun to anticipate and puts me in a good mood in the evening.

And again, how the day ends is a good indicator of how the following day begins.

3. Absorb uplifting ideas in the evening.

We all know that what we feed our minds affects our mood. I don’t have a TV and don’t follow the news, but my Facebook feed is often enough to get me irritated. So, I decided to stop scrolling mindlessly on Facebook (or at least do so less often) and consume positive-only content instead.

For the past few months, first thing in the morning and before going to bed, I’ve been reading a few pages of an inspiring book—usually something spiritual. I just finished reading the entire Earth Life book series by Sanaya Roman, and right now, I’m reading Wishes Fulfilled by Wayne Dyer.

Reading those kinds of books brings me peace. I can notice a significant difference in my mood and stress level if I just take even fifteen minutes to consume uplifting content in the morning and evening.

(If you have any book recommendations, you can share them in the comments.)

4. Make a gratitude list—with a twist.

After reading in the morning, I write down three to five things I’m grateful for—and why I appreciate each thing.

I used to write gratitude lists of fifteen-plus items and do it very quickly—almost mindlessly—just to “get it done.” It made the practice sort of mechanical and not very effective.

I’ve found that writing fewer items on my list and taking the time to dive into the reasons each thing makes me happy intensifies the feelings of gratitude and makes the exercise more profound. I try to do this daily, although I do forget sometimes. When I forget several days in a row, I can feel the difference in my general mood.

Gratitude is perhaps the lowest-hanging fruit for cultivating a more positive attitude.

5. Choose your state of being as you open your eyes.

The last thing that has helped me is a piece of advice from Dr. Daniel Amen, one of the leading brain health experts. In an interview on The School of Greatness Podcast, he talked about the importance of setting a positive intention from the very start of the day to cultivate what he calls “a positivity bias.”

An affirmation he uses himself and recommends using is: “Today is going to be a great day.”

When we tell ourselves this in the morning, our unconscious mind then looks for things that are going right to prove that this is true. This isn’t toxic positivity—ignoring or denying the negative. It’s training our brains to see what’s positive instead of focusing on the negative by default.

I’ve taken the habit of saying this affirmation (or a similar one) just after waking up and before opening my eyes in the morning. It’s a bit like choosing and declaring from the very start of the day what attitude you’ll adopt that day. It’s easy to do, and it sets the tone for the day.

In the beginning, I didn’t always remember to declare my intention until later in the morning, but it didn’t take long before it became automatic. Now, just remembering to think about my intention (and then mentally saying it) makes me smile as I wake up.

Our lives don’t need to be perfect to wake up smiling in the morning; they just require a conscious effort to develop a positive attitude, which is what the five habits in this article have helped me accomplish.

I hope they serve you well, too, if you choose to implement them.

By: Emilie Pelletier

Emilie is a certified purpose and life coach, meditation instructor, and spiritual entrepreneur. She helps free-spirited minds to clarify their soul’s purpose, find their calling, and transform their work into play. You can get her free guide, “The Life Purpose Formula: The Easiest Way to Uncover Your Purpose and Calling,” or connect with her through her website ConsciousOriginals.com.

Critics by Kimberly Holland

Whether it’s stress, depression, anxiety, or lack of sleep, there are times when getting out of bed in the morning may feel overwhelming. But staying in bed every day is usually not a long-term option. Here’s how to get up and going when it may feel impossible.

Find an accountability partner

Friends and family members can serve as support and a point of accountability. They can check in with you and provide encouragement. They can also provide reassurance and assistance.

Ask someone to text or call you every morning to check on your progress and plans. The anticipation of the check-in may be an encouragement to get up.

Rely on a furry friend

Pets can be helpful for people with depression. ResearchTrusted Source has found pets, especially dogs, can:

  • reduce stress
  • lower anxiety
  • ease feelings of loneliness

They also encourage exercise, which boosts overall health. Plus, animals need you to get out of bed — they use the restroom outside! Having a panting pooch nuzzling you for love and a walk may be a useful way to encourage you to get out of bed.

Take small steps

If the day feels overwhelming, don’t focus on it. Focus on the moment. Give yourself a “next step” goal. Tell yourself you only need to get to the shower. When you accomplish that, tell yourself you only need to get dressed, then make breakfast.

Focus on successful moments and days

You’ve likely felt this way before. And you likely overcame it. Remind yourself of that and how you felt when you were able to accomplish what you did.

Whether it’s moving from the bed to the dining room table or successfully attending the business meeting you had scheduled, the feeling of accomplishment can be a strong incentive to go again.

Bribe yourself with good feelings

You know how good that first sip of coffee feels at your favorite coffee spot? Remember that and make yourself crave it.

Desire is a strong driver of energy. Maybe it’s not coffee, but you love listening to music and swaying on your porch in the sunlight. Picture that moment. When you crave an event or a feeling — or yes, even a food — you have something that encourages you to rise.

Turn on some tunes

It’s can be hard to stay down when you’ve got a tempo beating from your speakers. Turn on a fast-paced soundtrack (slow and relaxing songs are better another day) and sit up.

You don’t have to dance, but a sway, clap, or snap can help you feel movement in your limbs. Take the moment to stretch, and put one foot in front of another.

Shed some light

Dark, dim rooms are inviting for sleeping, but that’s a problem if you’re struggling to get out of bed. Turn on lamps or throw open the shades to invite bright, warming light into your room. This can help you feel more alert.

Work in threes

Long to-do lists can feel overwhelming. And if you don’t accomplish the full list, you may feel discouraged. Instead, give yourself just three things to accomplish.

Write them down if it helps you focus, but don’t exceed the limit of three. When you’ve marked off those three, give yourself a bit to rest. You may have done everything you need for the day, or you may want to write another list of three.

Work with what you know you can accomplish. Give yourself the time to rest between tasks.

Reach out to people you can trust

Depression, anxiety, or stress can leave you feeling isolated and alone. It’s a powerful feeling that can be difficult to overcome and make you want to avoid others. Resist this temptation and ask friends to make plans or a phone date with you.

Tell yourself your plan

When the thoughts in your head tell you to stay in bed, talk back to them (and to yourself). Say what your plans are to get going.

Once you’re in motion, it’s often easier to stay in motion. This technique can take work and time. A therapist can help you develop the right “talking points” and strategies, too.

Reflect on the positive

Photos, quotes, music: These are all things that can stir up positive feelings and happy memories. This may help you overcome the feelings of being “stuck” when you don’t feel you have the energy to get out bed.

Keep a photo album by your bedside, or purchase a book filled with inspiring quotes that speak to you. Open these books when you want to add a bit of brightness to your day.

Fill your calendar

Give yourself an event each day you can look forward to. It doesn’t have to be a large event. Meet a friend for coffee. Finally go try that new bakery downtown. Swing by your friend’s store to see their new items on the way home.

Giving yourself a goal that’s pleasurable and fun may help overcome feelings of dread or anxiety.

Step outside

Being outside is good for you. Some researchers believe getting outdoors can improve your concentration and help you heal faster. Exposure to sunlight increases the feel-good chemicals in your brain, like serotonin.

Even a few minutes outside can help. Start small and step out on your porch, balcony, or into your backyard. If you feel like it, go for a walk and soak in a little more sunshine.

There are many benefits of sunlight. From helping lift your mood to strengthening your bones, sunlight is powerful stuff.

Plan rest into your day

If you need downtime, whether it’s napping or reading a book, make sure you plan that into your day. This will give you the reassurance that while your day may be busy, you’ll be able to stop, rest, and refresh.

Give yourself some grace

Tomorrow is a new day. If you can’t get out of bed today, it’s OK. If you can’t get beyond the first goal, it’s OK. You can look to tomorrow to get things done. The fog will lift, and you’ll be able to return to your normal activities.

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Want A Pay Raise? Switching Jobs Has Much More Upside Amid Soaring Inflation, Report Finds

A new report from Pew Research Center finds that 60% of workers who changed jobs between April 2021 and March of this year reported an increase in their wages, as adjusted for inflation, significantly more than the 51% of job switchers who said they saw wage gains the year before. It really does pay to change jobs. During the second year of the pandemic, according to a new Pew Research Center analysis, half of workers who changed jobs saw their pay increase nearly 10%. The median worker who stayed put saw an inflation-adjusted loss of almost 2%.

It’s long been thought that changing companies leads to bigger bumps in pay than asking for a raise from the same employer. Now, a new analysis of government data confirms that conventional wisdom—but appears to suggest a growing gap in the fortunes of those who stay put versus those who switch jobs, as high inflation and record turnover rates amid the Great Resignation have shaken up the job market.

Sixty percent of workers who changed jobs between April 2021 and March of this year reported an increase in their wages, as adjusted for inflation, significantly more than the 51% of job switchers who said they saw wage gains the year before, according to a new report released Thursday from Pew Research Center that analyzed data from the Census Bureau’s Current Population Survey. Among workers who stayed with their employers, the share that reported an increase in real wage gains fell from 54% to 47% over the same period.

The difference was stark: During the second year of the pandemic, half of the workers who changed jobs saw their pay increase 9.7%, while the median worker who stayed in the same job experienced a loss of 1.7%.

In addition to Pew’s analysis of government data, it also surveyed 6,174 U.S. adults about their job search plans, which could reveal concerns about a slowing economy. While 22% of workers surveyed shared plans to search for a new gig within six months, a greater share—37%—said they expect finding a job to be difficult.

“That’s the feeling on the ground, which may or may not contradict what we hear about labor shortages,” says Rakesh Kochhar, who led the research on Pew’s analysis. “But it may be some insight into what lies ahead, or what people are thinking lies ahead.”

Kochhar says the difference between the two groups reporting real wage gains during the first year of the pandemic was not statistically significant. He speculated more workers who switched jobs during those early months may have done so involuntarily, which could explain why more of their new jobs didn’t pay more.

But as the Great Resignation took hold, the benefits for job switchers appear to have grown. The findings are another indicator of how the tight labor market has continued to hand workers a bigger payday while employers struggle to hire.

“Across the board, workers are going to their bosses asking for more money,” says Ben Cook, CEO of the job negotiations firm Riva HQ. “But it’s often difficult to get large percentage increases at your current role, so that’s driving workers to seek other opportunities.” Over the past year, those other opportunities were often coming with a 10% or more jump in pay, according to Cook, who says he believes newfound confidence among employees has had the most impact on the increased turnover rate.

The Pew analysis of government data found that 2.5% of workers, on average, quit their jobs each month in the first quarter of 2022, a rate that suggests some 50 million workers could switch jobs this year. Its survey of U.S. adults also found that Black and Hispanic workers, young adults and those without a high school diploma were more likely to change jobs in any given month, as well as that about half of job switchers also change industries or occupations in a typical month.

The report closely follows the Federal Reserve’s announcement of another move to cool inflation, raising interest rates Wednesday by 75 basis points for only the second time since 1994.

The Fed’s aggressiveness, plus uncertainty in Ukraine and other factors, including Thursday’s report that GDP shrank 0.9% in the second quarter, have stoked fears of a recession. Layoffs in tech have accelerated—Shopify shed about 10% of its workforce earlier this week, for example—and venture-capital funding for startups has slowed. But U.S. employers added 11.3 million jobs in May, and that rate, while down from previous months, still exceeds the pre-pandemic norm.

“We’re not seeing a profound, pervasive decline in labor market activity at all — that’s what you’d normally see in a recession,” says Julia Pollak, chief economist at the online employment marketplace ZipRecruiter.

In a survey published in April of 2,064 U.S. adults who had started a new job within the past six months, Pollak’s team at ZipRecruiter found that 69% of new hires who voluntarily left their old jobs ended up with a higher salary under a new employer..

“We can see in the data that this was not a Great Resignation out of the labor force,” she says. “This Great Resignation was really the ‘Great Trading-Up.’”

While most workers who quit their jobs in 2021 did so for higher pay, others stepped down primarily to escape burnout, which surveys show has reached more than half of American workers.

Whatever the reason for changing jobs, higher pay is often a helpful byproduct. Take Bethlehem, New Hampshire, resident Ashley Willumitis, who a year ago swapped her job as a school admissions director for a program management role at a software company.

“One of my friends actually said to me, ‘if you’re going to be miserable at work, can you at least make some more money?’” recalls Willumitis. The 35-year-old, who earned less than $50,000 in her education job, has more than doubled her paycheck, enabling her partner to step away from work for a break.

After quitting, she met with a career coach and therapist, and first took up a low-stakes marketing job where she practiced shutting off her computer at the end of the work day and letting emails sit more than a few minutes before responding, freeing up more time for activities she loves, like biking.

“You gave your whole self to it and didn’t necessarily make a ton back,” Willumitis says, referring to the way she used to think about work. “It was through having some other people point out my skills to me that I realized I could not only make more money elsewhere, but arguably work a lot less.”

I’m an editorial intern on the Leadership and Communities team, covering founders, small business and Under 30. Previously, I worked in business development for a startup

Source: Want A Pay Raise? Switching Jobs Has Much More Upside Amid Soaring Inflation, Report Finds

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