The ability to manage your emotions and remain calm under pressure has a direct link to your performance. TalentSmart has conducted research with more than a million people, and we’ve found that 90% of top performers are skilled at managing their emotions in times of stress in order to remain calm and in control.
If you’ve followed my work, you’ve read some startling research summaries that explore the havoc stress can wreak on one’s physical and mental health (such as the Yale study, which found that prolonged stress causes degeneration in the area of the brain responsible for self-control). The tricky thing about stress (and the anxiety that comes with it) is that it’s an absolutely necessary emotion. Our brains are wired such that it’s difficult to take action until we feel at least some level of this emotional state. In fact, performance peaks under the heightened activation that comes with moderate levels of stress. As long as the stress isn’t prolonged, it’s harmless.
New research from the University of California, Berkeley, reveals an upside to experiencing moderate levels of stress. But it also reinforces how important it is to keep stress under control. The study, led by post-doctoral fellow Elizabeth Kirby, found that the onset of stress entices the brain into growing new cells responsible for improved memory. However, this effect is only seen when stress is intermittent. As soon as the stress continues beyond a few moments into a prolonged state, it suppresses the brain’s ability to develop new cells.
“I think intermittent stressful events are probably what keeps the brain more alert, and you perform better when you are alert,” Kirby says. For animals, intermittent stress is the bulk of what they experience, in the form of physical threats in their immediate environment. Long ago, this was also the case for humans. As the human brain evolved and increased in complexity, we’ve developed the ability to worry and perseverate on events, which creates frequent experiences of prolonged stress.
Besides increasing your risk of heart disease, depression, and obesity, stress decreases your cognitive performance. Fortunately, though, unless a lion is chasing you, the bulk of your stress is subjective and under your control. Top performers have well-honed coping strategies that they employ under stressful circumstances. This lowers their stress levels regardless of what’s happening in their environment, ensuring that the stress they experience is intermittent and not prolonged.
While I’ve run across numerous effective strategies that successful people employ when faced with stress, what follows are ten of the best. Some of these strategies may seem obvious, but the real challenge lies in recognizing when you need to use them and having the wherewithal to actually do so in spite of your stress.
They Appreciate What They Have
Taking time to contemplate what you’re grateful for isn’t merely the “right” thing to do. It also improves your mood, because it reduces the stress hormone cortisol by 23%. Research conducted at the University of California, Davis found that people who worked daily to cultivate an attitude of gratitude experienced improved mood, energy, and physical well-being. It’s likely that lower levels of cortisol played a major role in this.
They Avoid Asking “What If?”
“What if?” statements throw fuel on the fire of stress and worry. Things can go in a million different directions, and the more time you spend worrying about the possibilities, the less time you’ll spend focusing on taking action that will calm you down and keep your stress under control. Calm people know that asking “what if? will only take them to a place they don’t want—or need—to go.
They Stay Positive
Positive thoughts help make stress intermittent by focusing your brain’s attention onto something that is completely stress-free. You have to give your wandering brain a little help by consciously selecting something positive to think about. Any positive thought will do to refocus your attention. When things are going well, and your mood is good, this is relatively easy. When things are going poorly, and your mind is flooded with negative thoughts, this can be a challenge. In these moments, think about your day and identify one positive thing that happened, no matter how small. If you can’t think of something from the current day, reflect on the previous day or even the previous week. Or perhaps you’re looking forward to an exciting event that you can focus your attention on. The point here is that you must have something positive that you’re ready to shift your attention to when your thoughts turn negative.
Given the importance of keeping stress intermittent, it’s easy to see how taking regular time off the grid can help keep your stress under control. When you make yourself available to your work 24/7, you expose yourself to a constant barrage of stressors. Forcing yourself offline and even—gulp!—turning off your phone gives your body a break from a constant source of stress. Studies have shown that something as simple as an email break can lower stress levels.
Technology enables constant communication and the expectation that you should be available 24/7. It is extremely difficult to enjoy a stress-free moment outside of work when an email that will change your train of thought and get you thinking (read: stressing) about work can drop onto your phone at any moment. If detaching yourself from work-related communication on weekday evenings is too big a challenge, then how about the weekend? Choose blocks of time where you cut the cord and go offline. You’ll be amazed at how refreshing these breaks are and how they reduce stress by putting a mental recharge into your weekly schedule. If you’re worried about the negative repercussions of taking this step, first try doing it at times when you’re unlikely to be contacted—maybe Sunday morning. As you grow more comfortable with it, and as your coworkers begin to accept the time you spend offline, gradually expand the amount of time you spend away from technology.
They Limit Their Caffeine Intake
Drinking caffeine triggers the release of adrenaline. Adrenaline is the source of the “fight-or-flight” response, a survival mechanism that forces you to stand up and fight or run for the hills when faced with a threat. The fight-or-flight mechanism sidesteps rational thinking in favor of a faster response. This is great when a bear is chasing you, but not so great when you’re responding to a curt email. When caffeine puts your brain and body into this hyperaroused state of stress, your emotions overrun your behavior. The stress that caffeine creates is far from intermittent, as its long half-life ensures that it takes its sweet time working its way out of your body.
I’ve beaten this one to death over the years and can’t say enough about the importance of sleep to increasing your emotional intelligence and managing your stress levels. When you sleep, your brain literally recharges, shuffling through the day’s memories and storing or discarding them (which causes dreams), so that you wake up alert and clear-headed. Your self-control, attention, and memory are all reduced when you don’t get enough—or the right kind—of sleep. Sleep deprivation raises stress hormone levels on its own, even without a stressor present. Stressful projects often make you feel as if you have no time to sleep, but taking the time to get a decent night’s sleep is often the one thing keeping you from getting things under control.
They Squash Negative Self-Talk
A big step in managing stress involves stopping negative self-talk in its tracks. The more you ruminate on negative thoughts, the more power you give them. Most of our negative thoughts are just that—thoughts, not facts. When you find yourself believing the negative and pessimistic things, your inner voice says, “It’s time to stop and write them down.” Literally stop what you’re doing and write down what you’re thinking. Once you’ve taken a moment to slow down the negative momentum of your thoughts, you will be more rational and clear-headed in evaluating their veracity.
You can bet that your statements aren’t true any time you use words like “never,” “worst,” “ever,” etc. If your statements still look like facts once they’re on paper, take them to a friend or colleague you trust and see if he or she agrees with you. Then the truth will surely come out. When it feels like something always or never happens, this is just your brain’s natural threat tendency inflating the perceived frequency or severity of an event. Identifying and labeling your thoughts as thoughts by separating them from the facts will help you escape the cycle of negativity and move toward a positive new outlook.
They Reframe Their Perspective
Stress and worry are fueled by our own skewed perception of events. It’s easy to think that unrealistic deadlines, unforgiving bosses, and out-of-control traffic are the reasons we’re so stressed all the time. You can’t control your circumstances, but you can control how you respond to them. So before you spend too much time dwelling on something, take a minute to put the situation in perspective. If you aren’t sure when you need to do this, try looking for clues that your anxiety may not be proportional to the stressor. If you’re thinking in broad, sweeping statements such as “Everything is going wrong” or “Nothing will work out,” then you need to reframe the situation. A great way to correct this unproductive thought pattern is to list the specific things that actually are going wrong or not working out. Most likely you will come up with just some things—not everything—and the scope of these stressors will look much more limited than it initially appeared.
The easiest way to make stress intermittent lies in something that you have to do everyday anyway: breathing. The practice of being in the moment with your breathing will begin to train your brain to focus solely on the task at hand and get the stress monkey off your back. When you’re feeling stressed, take a couple of minutes to focus on your breathing. Close the door, put away all other distractions, and just sit in a chair and breathe. The goal is to spend the entire time focused only on your breathing, which will prevent your mind from wandering. Think about how it feels to breathe in and out. This sounds simple, but it’s hard to do for more than a minute or two. It’s all right if you get sidetracked by another thought; this is sure to happen at the beginning, and you just need to bring your focus back to your breathing. If staying focused on your breathing proves to be a real struggle, try counting each breath in and out until you get to 20, and then start again from 1. Don’t worry if you lose count; you can always just start over.
This task may seem too easy or even a little silly, but you’ll be surprised by how calm you feel afterward and how much easier it is to let go of distracting thoughts that otherwise seem to have lodged permanently inside your brain.
They Use Their Support System
It’s tempting, yet entirely ineffective, to attempt tackling everything by yourself. To be calm and productive, you need to recognize your weaknesses and ask for help when you need it. This means tapping into your support system when a situation is challenging enough for you to feel overwhelmed. Everyone has someone at work and/or outside work who is on their team, rooting for them, and ready to help them get the best from a difficult situation. Identify these individuals in your life and make an effort to seek their insight and assistance when you need it. Something as simple as talking about your worries will provide an outlet for your anxiety and stress and supply you with a new perspective on the situation. Most of the time, other people can see a solution that you can’t because they are not as emotionally invested in the situation. Asking for help will mitigate your stress and strengthen your relationships with those you rely upon.
Source : Forbes
$1.5m Prize Pool: Top 10 Finalists of “Africa’s Business Heroes” Grand Finale Announced
The 2020 Africa’s Business Heroes (ABH) prize, a flagship philanthropic program created by the Jack Ma Foundation’s Africa Netpreneur Prize Initiative (ANPI), has selected the top 10 finalists, who will pitch at the competition’s grand finale in November, for a chance to win a share of a US$1.5 million prize pool.
The ten outstanding entrepreneurs – half of whom are female – have been selected from over 22,000 applications across all 54 African nations, following several rounds of rigorous evaluation. With an average age of 34 years, the top ten represent eight African countries: Cameroon, Côte d’Ivoire, Ghana, Kenya, Nigeria, Senegal, Uganda, and Zimbabwe, and their businesses span key industries such as agriculture, fashion, education, healthcare, renewable energy, and financial services.
“I continue to be amazed by the passion, resilience, and vision of Africa’s entrepreneurs, and I look forward to meeting these ten extraordinary businesswomen and businessmen at the finale. I am excited to learn more about how they are driving positive change and progress across the continent,” said Jack Ma, Founder of the Jack Ma Foundation and Alibaba Group.
The passion, excellence, and diversity of the finalists reflects the DNA of the competition. The ABH program will recognize 100 African entrepreneurs and allocate US$100 million, over a ten-year period, in grant funding, training, mentoring and learning initiatives, access to key networks, and to develop a vibrant entrepreneur community to support Africa’s future business leaders. This is a testament to the Jack Ma Foundation’s long-term commitment to support Africa’s entrepreneurial ecosystem.
“The 2020 Africa’s Business Heroes competition has been incredible. The quality of the entrepreneurs and their ideas has been exceptional and this is a testament to the talent that exists across the continent. I am extremely excited to follow the rest of the competition and see who will come on top as the 2020 African Business Hero!” said Bethlehem Tilahun Alemu, ABH semi-finale judge and Founder of soleRebels, Garden of Coffee and Tefftastic.
“It’s been fascinating to be part of this unique initiative. From the start, I was struck by the diversity of people and projects involved, with the finalists providing almost even split of talented men and women from all over Africa. This competition has shone a light on our continent, and helped to showcase African solutions to African problems. As someone who knows how challenging it is to boot-strap their own business, I was heartened to see that many of the entrants are entirely self-funded, and have shown great determination, ingenuity and spirit to get this far. All the finalists are truly deserving of the opportunity they have been given. Jack Ma represents the very best in global entrepreneurship, so I am delighted to have been involved in such a fantastic project.” commented Nicolas Pompigne-Mognard, ABH semi-finale judge and Founder and Chairman of APO Group.
On November 13th and 14th, Africa’s Business Heroes will host its Grand Finale, and winners of the 2020 ABH prize will be announced on November 14th, 2020.
During the online Grand Finale pitch, the top ten Heroes will present their business ventures, as well as their vision and leadership profile, to the finale judging panel that includes: Jack Ma, Founder of the Jack Ma Foundation and the Alibaba Group; Ibukun Awosika, Chairman of First Bank of Nigeria and Founder/CEO of The Chair Centre Group; Strive Masiyiwa, Founder and Executive Chairman of Econet Group; and Joe Tsai, Executive Vice Chairman of the Alibaba Group.
The next few weeks will be crucial for the finalists to finesse their pitches and leverage the in-depth training, learnings and insights that they have gathered along their ABH journey, culminating in the finale. All of this will be part of ABH brand-new business entertainment televised show, due to air in five episodes from November 21st to December 19th across Africa. The show will give the audience exclusive access to the real-world stories of the entrepreneurs of this edition, following them as they go head to head in the finale, and unveiling the key insights and advice shared by the finale judges, alongside the best moments and experience of the competition. By showcasing the huge talent of the contestants, ABH hopes to talk to the entrepreneurial spirit of startups and small businesses in Africa and around the world, inspiring them to pursue their aspiration and turn their ideas and solutions into concrete business ventures.
Meet the Top 10 finalists:
Abdulai A Dasana, CEO & COO, Amaati Company Limited (Ghana)
“We nourish the world” – Amaati is a social enterprise whose mission is to build sustainable communities through the use of an extinct and neglected crop called Fonio. The company is led by Abdulai A. Dasana, an agricultural technologist with a decade of experience in finance, banking and SMEs, and with a vision to revolutionize the agriculture sector to benefit the most vulnerable.
Aboubakar Karim, CEO & Founder, INVESTIV (Côte d’Ivoire)
“Technology and passion for agriculture” – INVESTIV is an Ivorian company whose mission is to help build the future of African agriculture by leveraging innovative technologies to support smallholder farmers throughout Côte d’Ivoire and West Africa. The company is led by Aboubakar Karim, a 25 years old agro-economist.
Axel Emmanuel Gbaou, CEO & Founder, Le Chocolatier Ivorien (Côte d’Ivoire)
“Cocoa revolution in progress” – Le Chocolatier Ivorien manufactures and offers Africa-made, handcrafted and quality chocolate, promoting sustainable cultivation techniques and a fairer distribution of income in the cocoa chain through a direct partnership with female growers. The founder Axel, who started his career as a banker and established the company in his mother’s kitchen, holds a degree in International Public Law, and a Master’s in Taxation.
Chebet Lesan, Founder & CEO, Bright Green R. Energy (Kenya)
“Revolutionizing Africa’s kitchens” – BrightGreen Energy produces life-saving fuel bricks that reduce the cost of cooking for underserved communities across Africa and save forests. The company is led by Chebet Lesan who has a background in Leadership from The University of Cambridge, Product Design from The University of Nairobi, Supply Chain Management from Rutgers School of Business and a Business-Design Fellowship from Massachusetts Institute of Technology D-lab.
Cyrille Nkontchou, Founder & Chairman, Enko Education (Cameroon)
“Your launchpad to the best universities” – Enko Education operates the largest single network of private schools in Africa that teaches the International Baccalaureate curriculum to democratize access to quality international education for African youth. The company was founded by Cyrille Nkontchou, an economist by training with extensive experience as a fund manager, a banker and a consultant.
Ethel Mupambwa, Co-Founder and Executive Director, Moneymart (Zimbabwe)
“Creating wealth; changing lives”- Moneymart is a Zimbawean based microfinance institution that offers tailor-made business loans to MSMEs and individuals who live off the power grid to access quality solar-lighting-kits. The company is co-led by Ethel Mupambwa, who has nine years of experience in finance and is a Level 2 Chartered Financial Analyst Candidate.
Dr. Emma Naluyima Mugerwa, Founder, MST Junior School (Uganda)
“Little seeds, big dreams” – MST Junior School is a Primary School with a unique approach and learning model. It aims to equip the pupils with unique skills to solve agriculture issues such as food insecurity, waste mismanagement and malnutrition. The school was established by Dr. Emma Naluyima, a vet, farmer and educator with a desire to train young people and change their lives through Modern and Purposeful Farming.
Joan Rukundo Nalubega, CEO & Founder, Uganics (Uganda)
“Buy a soap – save lives” – Uganics is a social business that manufactures life-saving organic anti-malaria soap to address malaria, which kills millions of people every year, and sells around the world at a high profit margin to subsidize sales to poor populations at the same price as regular soap. The company is led by Joan Rukundo Nalubega, a Malaria survivor and a social entrepreneur with a vision to fight Malaria.
Mame Diarra Bousso Gueye, CEO & Founder, Diarrablu (Senegal)
“Artisans & algorithms for a conscious lifestyle” – Diarrablu is a Senegalese fashion tech company merging African artisan traditions with technology to empower African artisans and build an ethical and sustainable fashion future centered around ancestral African craftsmanship. The company is led by Diarra Gueye who has experience in finance, mathematics, and design and recently completed her Master’s at Stanford University with a focus on creative mathematics.
Oluwasoga Oni, CEO & Co-Founder, Mdaas Global (Nigeria)
“Unlocking diagnostics for Africa’s next billion” – MDaaS Global builds and operates modern, tech-enabled diagnostic centers in clinically-underserved communities starting in Nigeria to provide a world-class patient experience at highly-affordable prices. The company is led by Oluwasoga Oni, an MIT-trained system engineer.
Naira strengthens against dollar
Barely 24 hours, the Naira was forced to a downward trajectory by dollar scarcity, it bounced back, closing at N477 to a dollar at the parallel market in Lagos.
The News Agency of Nigeria (NAN) reports that the Pound Sterling and the Euro traded at N608 and N550, respectively.
The Naira, however, weakened marginally at the investor’s window, losing one point to close at N386 to a dollar.
The volume of trade at the window shrunk by 1.83 million dollars when compared to Tuesday, to close at 18.44 million dollars
The Nigerian currency exchanged at N381 to a dollar at the official CBN window.
Oyo govt. will continue to support SMEs, Olaniyan assures
The Deputy Governor of Oyo state, Engr. Raufu Olaniyan has reassured the state’s government commitment to supporting Small and Medium Scale Enterprises in the state,
The deputy governor gave the assurance at the Commissioning of a new shopping mall ATM located in the Oke Ado area of Ibadan.
Olaniyan noted that small scale businesses with adequate support have the potential to be a major employer of labour.
He reiterated the state’s government desire to support entrepreneurs who chose to do business in the state, stressing that the present administration has put necessary machinery in place to make doing business in Oyo state stress free.
Alhaja Adeogun Tunrayo Muslimat, owner of ATM mall had earlier informed that her desire to set up business in the state aside profit was also borne out of her avidity to support the government in the area of job creation, and also boost the economy of her home state.
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