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How to Run a Business and 
Survive with Your Sanity Intact
My Story
Stress Test
It Could Be Worse
How to Get Your Stress Under Control
Take-A-Ways 
• Identify your major stressors 
• Understand how chronic stress harms your body and brain 
• Analyze your current coping mechanisms 
• Strategize about ways to reduce stress 
• Commit to one SMART stress-reduction goal
Partner Up: Circle Top 2 Stressors
Let’s Discuss
Calling all Workaholics & Perfectionists
Are You a Workaholic? 
• Take the Bergen Work Addiction Test 
• Uses core symptoms of drug addiction
How Many Hours Do You Work? 
• Average number of hours worked by entrepreneur: 70 per week 
• Most workers only use 51% of their paid vacation time 
• 61% of Americans work on vacation
Are You a Perfectionist?
Tell-Tale Signs of Perfectionism
Trait #1 
You are highly conscious and hyper-critical of mistakes.
Trait #2 
You have to be the best at everything, even if it’s something 
you’re not interested in.
Trait #3 
You spend a lot of time to make everything absolutely perfect.
Trait #4 
You are your harshest critic.
Trait #5 
You mull over a less than optimal outcome and wonder what you 
did wrong.
Trait #6 
You react defensively to constructive criticism.
Trait #7 
You focus exclusively on achieving the goal at all costs.
Stress Bell Curve: Optimal v. Your Reality
Good Stress and Bad Stress
Eustress 
• “eu” = well or good 
• Term coined by endocrinologist Hans Selye 
• You feel challenged, but not overwhelmed
Optimal Stress
Stress Hormones Are For Survival
Your Body on Stress: Fight-or-Flight
Good in the Short Run 
• Adrenaline (immediate) 
• Cortisol (prolonged)
What % of ER Visits Triggered by Stress? 
• 90% CDC Estimate
What Chronic Stress Does to Your Body 
• Anxiety 
•Depression 
•Digestive problems 
•Heart disease 
•Sleep problems 
•Weight gain 
•Cancer
The Scary Science
The Common Cold 
• 2012 study of 276 healthy adults 
• Those with chronic stress were more likely to get sick 
• Immune system cells were unable to properly respond
Weight Gain 
• 2014: Women who had experienced a stressful event in the last 
24 hours burned 104 fewer calories than after eating fast-food 
than those who were stress-free 
• Adds up to 11 lbs. per year 
• Stressed women had higher insulin levels, 
contributing to fat storage
Slower Healing 
• 2012 study of older women caring for relatives with dementia 
• Took 24% longer to heal from biopsy wound 
• Slow healing most apparent in first two weeks, when infections 
happen
Heart Disease 
• 2014 study of stressed-out medical students 
• They had an excessive number of white blood cells 
• Previous study in mice found that cortisol changes white blood 
cells so they stick to artery walls
A Shorter Life 
• Chronic stress shortens length of telomeres: the agent of death
Telomere Shortening Studies 
• Finnish Health Study: work-related exhaustion 
• Mothers caring for disabled children 
• Caregivers for relatives with dementia 
• Boys in a stressful home environment
Summary of Effects of Chronic Stress 
• Body is permanently primed for fight or flight 
• Changes gene activity of immune cells, leading to chronic 
inflammation
What it Does to Your Brain 
• Impairs communication among neurons 
• Slows production of new neurons 
• Creates elevated levels of proteins associated with Alzheimer’s
Secondhand Stress 
• It’s contagious and easily transmitted 
• Babies catch it from their mothers 
• Students catch it from nervous speakers
Brainstorm Stress-Reduction Techniques
Partner Up: Draft SMART Goal 
• Aim: Be a little imperfect
Examples: Set SMART Goals 
• Too vague: I’ll spend more time with my family. 
• SMART: I’ll eat dinner with my family on Mon., Wed., and Friday. 
• Too vague: I’ll relax more. 
• SMART: I’ll download the Calm App and listen to Session #1 on 
Saturday at noon.
Three Layers of Accountability 
• Each partner sets one stress-reduction goal for this week 
• Create means of self-accountability 
• Email each other by the end of the week re goal achievement 
• Send me an email right now with contact info for each partner 
• If you report that you achieved your goal: 
• PRIZE: Complimentary 1-hour Wellness Coaching session 
EberLorie@gmail.com
Contact Information 
EberLorie@gmail.com 
714-357-9946 
www.LorieEberWellnessCoaching.com 
Get Real. Get Healthy.®

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How to run a business and survive with your sanity intact

  • 1. How to Run a Business and Survive with Your Sanity Intact
  • 4. It Could Be Worse
  • 5. How to Get Your Stress Under Control
  • 6. Take-A-Ways • Identify your major stressors • Understand how chronic stress harms your body and brain • Analyze your current coping mechanisms • Strategize about ways to reduce stress • Commit to one SMART stress-reduction goal
  • 7. Partner Up: Circle Top 2 Stressors
  • 9. Calling all Workaholics & Perfectionists
  • 10. Are You a Workaholic? • Take the Bergen Work Addiction Test • Uses core symptoms of drug addiction
  • 11. How Many Hours Do You Work? • Average number of hours worked by entrepreneur: 70 per week • Most workers only use 51% of their paid vacation time • 61% of Americans work on vacation
  • 12. Are You a Perfectionist?
  • 13. Tell-Tale Signs of Perfectionism
  • 14. Trait #1 You are highly conscious and hyper-critical of mistakes.
  • 15. Trait #2 You have to be the best at everything, even if it’s something you’re not interested in.
  • 16. Trait #3 You spend a lot of time to make everything absolutely perfect.
  • 17. Trait #4 You are your harshest critic.
  • 18. Trait #5 You mull over a less than optimal outcome and wonder what you did wrong.
  • 19. Trait #6 You react defensively to constructive criticism.
  • 20. Trait #7 You focus exclusively on achieving the goal at all costs.
  • 21. Stress Bell Curve: Optimal v. Your Reality
  • 22. Good Stress and Bad Stress
  • 23. Eustress • “eu” = well or good • Term coined by endocrinologist Hans Selye • You feel challenged, but not overwhelmed
  • 25. Stress Hormones Are For Survival
  • 26. Your Body on Stress: Fight-or-Flight
  • 27. Good in the Short Run • Adrenaline (immediate) • Cortisol (prolonged)
  • 28. What % of ER Visits Triggered by Stress? • 90% CDC Estimate
  • 29. What Chronic Stress Does to Your Body • Anxiety •Depression •Digestive problems •Heart disease •Sleep problems •Weight gain •Cancer
  • 31. The Common Cold • 2012 study of 276 healthy adults • Those with chronic stress were more likely to get sick • Immune system cells were unable to properly respond
  • 32. Weight Gain • 2014: Women who had experienced a stressful event in the last 24 hours burned 104 fewer calories than after eating fast-food than those who were stress-free • Adds up to 11 lbs. per year • Stressed women had higher insulin levels, contributing to fat storage
  • 33. Slower Healing • 2012 study of older women caring for relatives with dementia • Took 24% longer to heal from biopsy wound • Slow healing most apparent in first two weeks, when infections happen
  • 34. Heart Disease • 2014 study of stressed-out medical students • They had an excessive number of white blood cells • Previous study in mice found that cortisol changes white blood cells so they stick to artery walls
  • 35. A Shorter Life • Chronic stress shortens length of telomeres: the agent of death
  • 36. Telomere Shortening Studies • Finnish Health Study: work-related exhaustion • Mothers caring for disabled children • Caregivers for relatives with dementia • Boys in a stressful home environment
  • 37. Summary of Effects of Chronic Stress • Body is permanently primed for fight or flight • Changes gene activity of immune cells, leading to chronic inflammation
  • 38. What it Does to Your Brain • Impairs communication among neurons • Slows production of new neurons • Creates elevated levels of proteins associated with Alzheimer’s
  • 39. Secondhand Stress • It’s contagious and easily transmitted • Babies catch it from their mothers • Students catch it from nervous speakers
  • 41. Partner Up: Draft SMART Goal • Aim: Be a little imperfect
  • 42. Examples: Set SMART Goals • Too vague: I’ll spend more time with my family. • SMART: I’ll eat dinner with my family on Mon., Wed., and Friday. • Too vague: I’ll relax more. • SMART: I’ll download the Calm App and listen to Session #1 on Saturday at noon.
  • 43. Three Layers of Accountability • Each partner sets one stress-reduction goal for this week • Create means of self-accountability • Email each other by the end of the week re goal achievement • Send me an email right now with contact info for each partner • If you report that you achieved your goal: • PRIZE: Complimentary 1-hour Wellness Coaching session EberLorie@gmail.com
  • 44. Contact Information EberLorie@gmail.com 714-357-9946 www.LorieEberWellnessCoaching.com Get Real. Get Healthy.®