Performance

Reacting to Overwhelm & How To Quickly Regain Control

We all get that anxious rush when things are going downhill or differently than expected.
When deadlines are blown, finances behind and there are too many demands to sit tidily our Inbox. its a horrible feeling!  Overwhelm undermines your true identity and steals your energy.  You are more likely to underperform when overwhelmed, so try to neutralize it and you will recover more quickly.

Here are a additional suggestions that just might help get you back on your dime and breathing normally 😐

* Make Quiet Time. Take a couple minutes, or hours even, to physically walk away. Breathe in some clean air.

* Get a good nights sleep.

* Rethink your strategy. You may have set unreasonable expectations, or taken on too many tasks in relation to your present
resources.

* Learn to say No, nicely. Its one of the hardest things to do.

* Communicate with your peers, supervisors, direct reports, and explain where you are and why you are behind.

* Reformulate priorities and try to reset deadlines with doable objectives and expectations.

* Try to get consensus from your team on what is doable and the order in which things are effectively completed.

* Bring in additional resources to get the job done on time if necessary.

* Re-calendar and Block time to complete priority tasks.

* Set boundaries and limits on additional, or new responsibilities. Limit taking on new tasks until priorities are completed.

* Limit all outside distractions, including News feeds.

* Limit multitasking since statistics prove that multitasking dilutes your focus and is inefficient.

* Listen to your thoughts and your random musings.

* Commit to documenting your thoughts and feelings so you know which ones you really believe and you can identify when overwhelm lifts.

* Get your physical space as organized as you can so that you can easily locate tools and recognize a system of order, or disorder.

* Learn how to know and recognize a true emergency.

* Set milestones so you know when goals have been accomplished and what tasks remain outstanding.

* Remember to celebrate when you have made it through to the other side. You will!

How Your Productivity is Affected By Sleep Apnea (“OSA”)

Suzette Panton MD.

Suzette Panton MD

In recent years, we have become increasingly aware of the vital role sleep plays in daily life and our general feeling of well-being. There are so many factors that influence whether or not we get a good night’s sleep.

Insufficient Sleep?

Hw much sleep is enough for you? Insufficient sleep is common in today’s modern society. Busy lifestyles and technology exposure can negatively impact our sleep patterns and habits resulting in inadequate nightly sleep hours.

Our sleep can also become fragmented for a number of other reasons.

Sleep fragmentation results in overall decreased quantity and quality of sleep. This in turn will impact how we perform on the job, at home and during our waking hours.

One condition that can cause fragmented sleep is Obstructive Sleep Apnea (“OSA”).

OSA is a chronic medical condition characterized by recurrent episodes of shallow or sometimes complete cessation of breathing during sleep. This is caused by the upper airway in the body becoming obstructed.

Obstruction of the upper airway results in the blockage of airflow and oxygen, these are vital to life. This in turn causes recurrent periods of awakening (body arousal) throughout the night, resulting in sleep fragmentation and tiredness upon awakening. We may not even be aware of these periods of awakening during our sleeping hours!

OSA Symptoms

– Low blood oxygen saturation levels, that is low oxygen levels during sleep time.
– Loud snoring;
– Irregular breathing patterns during sleep;
– Daytime fatigue and tiredness upon awakening;
– A morning headache;
– Daytime sleepiness and unintended periods of drowsiness;
– Difficulty completing tasks;
– Poor concentration;
– Decreased memory and retention;
– Irritability, and
– Depression.

These symptoms can negatively impact performance and individual function capacity.

Additionally, some individuals with untreated OSA become at risk for accidents both on the job and on the road.

Unfortunately untreated OSA also puts us at risk for medical conditions such as:
stroke, heart disease, diabetes, hypertension, irregular heart rhythms and congestive heart failure.

Inadequate control of these underlying medical conditions will affect your health, quality of life and professional performance.

Risk Factors For OSA

Risk factors for OSA include post-menopausal women and women older than forty (40) years;
Overweight adults with an OSA family history;
People with certain physiological features such as facial/upper airway indicators for example large tonsils, a large neck, or large tongue, a deviated nasal septum or a small jaw.

Further, women are at increased risk of developing OSA during specific periods of life. Post menopausal women have an increased prevalence of OSA. This may be a secondary factor to decreasing progesterone levels.

There is also an increased risk of OSA during pregnancy. Factors contributing to OSA during pregnancy include hormonal changes, increased neck circumference due to weight gain, swelling within the pharyngeal region, and elevation of the diaphragm due to an enlarged uterus.

It is therefore really important to seek help from your medical provider if you, or your partner become concerned by any of the described symptoms. If you are overweight, significant weight reduction can sometimes helps to minimize the condition.

Finally, OSA when diagnosed is treatable. Treatment from your medical provider is important for long term success and an improved quality of life.

This article was contributed to GirlsLovePowerTools by Suzette Panton MD. Dr. Panton is Board Certified in Pulmonary, Critical Care and Sleep Medicine. She is mom to 3 outstanding sons, ages 21, 19, and 12.  Dr. P is a high performance professional. Click here to get your free Blueprint that will help you Build Your Business for Enterprise.