The Simple Way I teach my clients a very simple 4 step process to use in stressful situations. Step 1–Slow Down You need to press pause and not rush or impulsively do anything. Step 2–Calm Down I recommend this easy to learn breathing technique. 1. Slowly breathe in through your nose to the count of 4. 2. Hold your breath to the count of 5. 3. Slowly breathe out through your mouth to the count of 6 to 8. Repeat 4 - 10 times or until you feel calm. Step 3–Think through your situation rationally. Step 4–Choose the most constructive alternative. The basic idea is to first calm your emotions. Then you can access the prefrontal cortex of your brain and use reason and logic to help you solve your issue.

To manage my time effectively: ✨ I start by calming my mind through self-talk, reminding myself that panic will only lead to wasted time, which is already in short supply. ✨ I prioritize my tasks according to my energy levels, tackling challenging tasks between 10:30 AM - 2:00 PM ( when my energy is at the highest level) and saving simpler ones for later. ✨ To maintain motivation, I set a reward for myself and visualize it, boosting my dopamine levels throughout the process.

Eu tenho um ritual próprio para me ajudar a voltar pro eixo em momentos de pressão, especialmente com deadlines apertados. Aqui está o meu passo-a-passo: 1. Se estiver em home office, pare por 5-10 minutos e tome um banho. 2. Faça um chá relaxante, evitando cafeína em momentos de stress. 3. Coloque sua playlist favorita com músicas que te lembrem bons momentos. Ela te levará a um lugar de conforto e confiança. 4. Tire os sapatos, coloque os pés no chão e respire. Use a respiração quadrada: inspire por 4 segundos, expire por 4, pare por 4 e repita. 5. Liste tarefas pendentes, quebrando-as em menores. Risque cada conclusão para liberar dopamina. No escritório? Use o banheiro para respirar e fones de ouvido para ouvir músicas motivadoras.

"Center Yourself to Conquer the Clock!" When deadlines loom, mindfulness can be your greatest ally. Start by grounding yourself with deep breaths to calm your racing mind and bring clarity. Break tasks into smaller, manageable steps and focus fully on one at a time—this prevents overwhelm and boosts efficiency. Use brief mindfulness pauses throughout the day to reset and maintain focus. By staying present, you’ll transform stress into steady progress, showing that even the tightest deadlines can’t shake your calm.

Tight deadlines can be stressful, but mindfulness helps you stay calm and focused. Practice deep breathing to ease tension and clear your mind. Break tasks into smaller, manageable steps to avoid feeling overwhelmed. Take mindful breaks to recharge and return with fresh energy. Stay present by focusing on one task at a time, and use gratitude to maintain a positive mindset. Mindfulness won’t make the deadline go away, but it will help you face it with composure and clarity. Mindfulness transforms pressure into purpose

While I usually function best under certain pressure, the stress that comes along with tight deadlines is certainly something to tackle. Stress in itself hardly ever helps producing better results. Techniques like practicing gratitute, short meditations or just going for a 15-minute walk for me do wonders releasing the unwanted stress, increase focus and improving the quality of my results.

1. Start with deep breathing: Take a few minutes to practice slow, intentional breathing to reduce stress and regain mental clarity. 2. Incorporate Hijama therapy: Hijama is known to improve blood circulation and detoxify the body, which can alleviate physical tension and mental fatigue. Scheduling a Hijama session can leave you feeling rejuvenated, helping you tackle deadlines with a clear and energized mind. 3. Practice mindful pauses: Between tasks, take short breaks to center yourself. Reflect on your goals and let go of distractions. 4. Focus on priorities: After Hijama, your body feels lighter and more relaxed, making it easier to prioritize tasks and stay productive. It expels negative energy from the body

Tight deadlines can trigger feelings of overwhelm and anxiety. Coping with these potentially distracting and burdensome emotional reactions starts with being mindful towards our physical self. Prioritising hydration, eating nutrient dense meals and stretching at your desk may help. Listening to music that helps you focus, taking 2-5 minutes to follow a meditation and practising deep breathing can help your brain stay present and focused on the task at hand.

I recommend incorporating a "pre-game" routine into your workflow. Pre-Game Routine: Take 5-10 minutes to meditate, journal, or practice yoga before diving into a high-pressure task. This sets a positive tone and boosts resilience. Micro-Mindfulness Breaks: Throughout the day, take brief "micro-mindfulness" breaks to focus on a single breath or sensation. This quickly calms the nervous system and refocuses the mind.