We’ve all had days where work feels overwhelming and stressful. This blog will discuss methods to off-load some of that stress, and give you the space in your life to thrive both at work, and at home.
One of the easiest ways to manage stress is to use accessible tools that help you feel calm. Next time you are feeling overwhelmed, try some of these techniques. Be gentle and patient with yourself while you figure out what works best for you.
If it is possible, try taking a break or getting some physical distance from the source of your stress. If leaving work is not an option try:
● Going to the bathroom
● Walk around your work area
● Pausing the frustrating activity and working on something else
Controlling your breathing is an evidence based strategy to help reduce stress. If you are starting to feel overwhelmed at work, try to focus on your breath. Here are several breathing exercises that can help you calm down quickly:
● Box breathing method (Inhale, hold, exhale, hold, repeat. Make sure that you are counting to 4 during each of these steps)
● 4-7-8 breathing method (Inhale for 4, hold for 7, exhale for 8, repeat)
● Belly breathing (Focus on deepening your breath down into the abdominal cavity, as if you are inflating a balloon in your stomach)
Music effectively helps to shift our mood. Listening to your choice of music is an easy way to help you navigate those difficult days. Consider using headphones if you work in a shared space.
One of the greatest techniques in reducing work related stress is to seek support. Connecting with a co-worker helps reduce stress and provide meaningful connection. Some tips to build a supportive relationship with a co-worker include:
● Setting up a safe space, typically outside of work hours to talk about your day
● Checking in with each other regularly and offering support
● Holding space for negative emotions, while trying to maintain a positive attitude
Identifying your stressors can help you anticipate them; making long-term stress management much easier. This is similar to the “name it to tame it” technique often used in therapy. For example:
● If you know that deadlines are stressful, ask for longer lead times, or start earlier
● If multitasking is overwhelming, focus on one task at a time and see it through to completion
● If your workplace is loud or distracting, consider using noise cancelling headphones, or moving to a quieter space
Sometimes work stress can spill over into your personal life, so it is important to practice good boundaries and self care to promote work life balance. Some tips include:
● Disconnect from work during time off (Don't respond to work related matters during time off unless absolutely necessary)
● Engage with people and activities that you enjoy during time off
● Maintain a consistent bed time routine to help your body naturally prepare for sleep
Most adults spend a lot of time at work, so finding healthy ways to manage stress is important for your physical and mental health.
If you are struggling with work stress or burnout, our team is here to help. Our mental health therapists can create a treatment plan to meet your unique needs.
Contact us today for a free 15 minute phone consultation to learn more.