Have you ever worked in an environment that was extremely stressful? At some time or another we’ve all experienced stress on the job. Stress is a given for everyone, but what sets us apart is how we handle stress.
When you are able to deal with stress effectively, you can then be more efficient and effective at work while supporting overall good health in the process. Today I’m sharing with you some ways to manage work-related stress.
If you’ve been having stress related to your work, here are a few ways to handle it.
- Stop and breathe. If you feel stress mounting, the best thing you can do is to stop for a moment and just breathe. Take a time-out from what you’re doing and take ten slow, deep breaths to clear your mind and allow you to regain focus. The great thing about this technique is that you can do it anywhere. I especially like to do this before I sit down to lunch – it helps to eliminate stress eating and digestive upset throughout the day. Want to take it a step further? Download a meditation app. My new favorite is Insight Timer. Pick how long you have (5-60 minutes), press play (I usually take a 10 min break in my car for this) and go with the flow.
- Jot down your thoughts. When you start to feel stressed, find some privacy, pull out your journal or a blank piece of paper, and write freely for five minutes. Free, uncensored writing for just a few minutes will allow you to get the emotions out of your mind for good. Purge your stress onto paper so you can get back on track without stress weighing you down.
- Communicate. Those thoughts you just wrote down? Use them to create a bulleted list of issues that need to be discussed with your boss (or coworker) or compose a professional letter or email and send it requesting the best time to discuss in person. Whether you need feedback, support or just need to be heard, you deserve a moment of your boss’s time in order to be a positive and productive team player.
- Use positive images. Having calming images around you can work wonders to keep the stress level lower at work. An easy way to do this is to decorate your space with a calming colors, a sweet picture on your desk or even on your computer background. Turn your attention to these images when stress is adding up.
- Create a calming space. Having soothing sounds or music around you even in the noisiest settings, can help keep you calm and relaxed. Additionally, the smell of energizing essential oils can help you concentrate during your work day. Lastly, an organized desk and office can help keep you focused. Nature sounds (I’m a fan of beach & river sounds) or music are great ways to find peace and a small desk diffuser or essential oil pendant or bracelet can also help keep you calm.
- Shift your thoughts to positive ones. Stress can sometimes lead to negative thinking patterns. You can counter this tendency with positive statements and thoughts. Think or say things such as, “All situations are temporary” or “I choose to remain calm and positive” when your mind starts to drift to negative thoughts during stress. Adding in positive thoughts throughout your day will leave little room for negativity and help to keep your stress under control. Try adding your favorite affirmations to your screen saver!
- Unplug. “Technostress is an important and growing issue,” says Dr. Rosch, who is also a clinical professor of medicine and psychiatry at New York Medical College, in Valhalla, N.Y. Set aside blocks of time—between 9 p.m. and 7 a.m., say—when you turn your electronics off and focus on clearing your head. Try setting up an auto-responder for your work email between 7pm and 6am. How to deal with uninterrupted quiet time? I know, it feels weird at first – especially if you tend to have racing thoughts and a tendency to be jittery. You can start with a good book. Not a boring, have to read book but something juicy or exciting that makes you forget how long you’ve been reading. It’s good for the soul (and brain). You just might see how different you feel by replacing 2 hours of TV with 2 hours of reading.
- Try CBD. CBD is a cutting edge superfood that has hit the world by storm in recent months. Just a few years ago ( the 90s), we learned that we have a vast system of special cannabinoid receptors. This system helps us maintain a state of homeostasis and plays a major role in regulating stress. Taking a pure, organic, non-GMO CBD oil can help you combat stress, reduce anxiety and fight inflammation by attaching to the receptors in our bodies signaling it to produce it’s own healthy response to high levels of cortisol, and other stress hormones. I have been using it myself and can’t praise it enough! I feel a sense of calm throughout the day, sleep is deep and emotional eating has drastically reduced. Even my friends and clients who have used this same product agree and tout their own testimonials. One of my clients recently told me that she uses it to deal with her ego maniac of a boss! I encourage you to do some research because 1. It’s fascinating and 2. not all CBD is created equal. You want a pure, potent, high value product. This one is my favorite and you can order it here (with a $50 discount and a 60 day money back guarantee :)).
- Try online therapy. Everyone is going through something. Sometimes you just need some professional support. Talking with a licensed therapist online is a professional, private and affordable way to get your needs met by an expert without the hassle or price tag of getting to an appointment. Interested? It’s as simple as messaging a counselor on a website or mobile app. Here’s a great resource to get you started, click here: Better Help
These are a few simple ways to cope with stress on the job, and hey’re quick and easy to incorporate into your work day while reducing your stress levels.
How do you manage stress at work? Which of these techniques do you think you’ll try?