- Enjoy some fresh air. If you are able, take your work breaks outside. …
- Try aromatherapy. …
- Practice meditation. …
- Listen to calming music. …
- Eat a snack. …
- Be mindful of your tension. …
- Socialize with coworkers. …
- Do some stretches.
I’ve worked in business long enough to have experienced everything. When a decision didn’t go his way, the senior partner sobbed openly In the face of deadlines, the project manager was bellowing at his team members. Colleagues rushing to the bathroom, sobbing, after a feedback session. I’ve witnessed coffee mugs being thrown, yelling, and arguments that almost resulted in violence.
When faced with an emotional threat, many psychologists contend that we regress—or turn back to—the behaviors we displayed as children. When things didn’t go my way as a kid, I’d flee and hide in my room or just sit glumly. Currently, my stress reaction is to “shut down” and isolate myself from others. Of course, you may be a “screamer” under pressure at work if you were a child who threw tantrums or objects when things didn’t go your way.
Executive coach, Dr. Roger Lipson, calls it the “low frequency, high impact” effect. Even though we’d like to believe that modern businesses support the “whole person” and that we should be willing to be open about our emotions at work, the truth is that even one emotional outburst can cause a career to fail.
If I yell at you and treat you badly on one day, even if I’m a great leader for the next five months, it will be difficult for you to trust me as a leader ever again. If senior leadership witnesses me sobbing or screaming, they might doubt my ability to handle the added pressure that comes with promotion.
Most people concur that a cool, calm, and confident demeanor is a key component of executive presence. Highly successful executives appear to walk calmly, purposefully, and remain focused on their predefined objectives throughout the day, while others seem to be racing and reacting constantly. Their emotional response is comparable to Apollo 13 astronaut Jim Lovell’s message, “Houston, we’ve had a problem,” even in times of crisis. Additionally, numerous studies have demonstrated a link between effective leadership and emotional intelligence and self-control.
Successful people are intentional about when and what they eat. There is probably nothing in the world of health and fitness that is as contentious as what and when to eat. Consider this your new motto: Food is fuel. I personally eat five small, slow or low-carb meals per day if I want to maximize for motivation and energy (rather than rapid weight loss) despite the availability of high protein diets, vegan diets, and intermittent fasting.
Successful people are also intentional about their sleep. I spoke with 13 Olympic athletes for my book, 15 Secrets Successful People Know About Time Management, and their top time management tip was to sleep more. Most people can’t get eight hours of sleep per night, but you should concentrate on the quality of your sleep instead (i.e., spend as much time as possible in deep sleep). Keep your room dark, quiet, and cool. I’ve used and would suggest these trackers if you want to keep track of how much deep sleep you get each night: Whoop, Fitbit, Withings.
Exercise lowers stress, anxiety, and even depressive symptoms, according to numerous studies. This is due to the fact that exercise raises levels of feel-good hormones like serotonin and lowers cortisol, the main stress hormone. If you enjoy working out as much as I do, you are probably sighing at this advice. Fortunately, you don’t have to become a gym rat overnight to manage your stress. All you have to do is move for twenty minutes a day in a way that makes your heart rate extremely high. It would be great to go for a quick neighborhood stroll, practice yoga, or play some pick-up basketball after work.
Many of those who are most emotionally stable have used meditation to hone their mental faculties. If you’ve never meditated before, you should know that it involves more than just sitting still and trying to tap into some mystical energy from the universe. Meditation literally grows your brain, so if you know how lifting weights can make your muscles grow, you can understand how it works. According to a Harvard study, eight weeks of meditation resulted in growth in the hippocampus (the part of the brain that controls emotion) and a decrease in the volume of brain cells in the amygdala, the area of the brain that controls anxiety and stress. The good news is that, in contrast to a physical workout at the gym, meditating for a few minutes can be done anywhere and doesn’t require changing into a different set of clothes. These are my favorite apps for learning how to meditate for a few minutes each day: Headspace, Waking Up, and Muse.
Highly successful people have an attitude of gratitude. Positive feelings of gratitude can easily wash away negative emotions. No matter how bad things are, if we take a moment to reflect, it’s usually very clear how much better off we are than others. Similar to how meditation alters our brains, a regular gratitude practice does the same. Gratitude exercises have a neurochemical impact on the brain, acting as a catalyst for neurotransmitters like serotonin, dopamine, and nor-epinephrine, all of which have a significant impact on anxiety and stress response, according to research conducted at the UCLA Mindfulness Awareness Research Center.
Spending just five minutes each day writing in a “gratitude journal” is one way to start a gratitude practice. Personally, I think of three things for which I am grateful as part of my morning routine. I can do it in a minute while still in bed, in the shower, or even while driving to work. The trick is to choose things for which you can genuinely feel grateful.
We feel stress when something we care about is threatened. I’ll say it again because it’s so crucial: when something we value or care about is threatened, we become anxious. We might feel stress over money because we value money. Because we care about our careers and what our CEO will think of us, we may experience stress before a big presentation. Because we value providing good customer service, we might become anxious about a project deadline at 5:00.
Knowing this, highly successful people pause when they experience stress to consider what their bodies are telling them and what it is that they value or perceive as being threatened. Once you have the answer, it is simpler to appreciate yourself for the warning sign. Your anxiety shines a light on something you must defend. Therefore, you can simply tell yourself, “OK, overactive primordial brain, I get it. If I don’t leave work on time, I’ll miss my kids playing at school, and I care about being a good mother. Now I’m going to work the problem…”.
There are times when even the most mentally resilient people feel under so much pressure that it becomes acute stress. Successful people regulate their breathing in these extreme situations to regulate their physiology. Box breathing is a potent and straightforward exercise that I frequently use and teach others, which I first learned about from former Navy SEAL Mark Devine. A short description of the exercise:
This straightforward technique instantly resets your focus and lowers your heart rate. My friend uses it on airplanes to get over her fear of flying, my daughter uses it in college before big class presentations, and I’ve used it in the dentist chair to get over pain. If it can relieve the combat stress of Navy SEALS, it can certainly do the same for me.
We shouldn’t be surprised that everyone is running around feeling more stressed than ever if stress is a spotlight on something we value that is in danger. There are only so many hours in the day, despite the fact that we care about our careers, being good parents, our health, and our faith. We can thrive under pressure and not degrade under stress by exercising our bodies and minds, as well as reframing our daily experiences. And if all else fails, when you’re about to scream at a coworker or pound the desk, just remember to take four deep breaths.
How To Handle Stress At Work
Why is it important to find ways to relax at work?
It’s crucial to find ways to unwind at work for the following reasons:
Ways to relax at work
Here are 11 techniques for reducing stress and unwinding at work:
1. Enjoy some fresh air
If you are able, take your work breaks outside. Think about going for a quick stroll outside and taking in the sights and sounds. Try to stay in the moment as you feel the sun on your face. Take a few deep breaths and observe your surroundings with appreciation. This brief change of scenery can make you feel renewed and better prepared to return to your work.
2. Try aromatherapy
The use of scents to evoke particular feelings of health and well-being is called aromatherapy. Consider finding scents that promote feelings of relaxation in yourself. For instance, inhaling lavender or peppermint can make you feel calm and revitalized. Diffusers, aromatic spritzers, and lotions are popular ways to enjoy your favorite scents while trying aromatherapy.
3. Practice meditation
You can enter the office with a more positive attitude by spending even 10 minutes before work meditating. Start by concentrating only on your breath and trying to keep all other thoughts out of your head. Although it can require a lot of practice and self-control, meditation can eventually become a very effective relaxation method. If you ever need to unwind at work, take a short break from your desk and concentrate on deep breathing for a few minutes.
4. Listen to calming music
Making the right playlist for your workplace can make you feel more at ease. Consider listening to instrumental music quietly as you work. Many streaming services have specially crafted playlists meant to encourage improved concentration and relaxation. A great way to alter your perspective and feel centered while working is through music.
5. Eat a snack
Being a calmer, more laid-back person requires taking care of oneself. When feeling your stress levels rising, grab a snack. Eating can make you feel more energized and therefore more productive. You’ll have more time to unwind and relax at the end of the day because you’ll have the energy to finish your work.
6. Be mindful of your tension
You might catch yourself tensing up your shoulders or clenching your jaw as your stress levels rise. Your body might feel worn out after doing this all day. Therefore, it’s critical to be mindful of this tension as you work. Check in with your body occasionally to make sure you are seated in a comfortable position. Spend a moment scanning each area of your body, trying to let go of any tension you may have been holding.
7. Socialize with coworkers
You might benefit from some social interaction after concentrating on your work for a while. Engage in some light conversation with your coworkers during your breaks. This is your opportunity to get to know them better and strengthen your business ties. You can add some spontaneity to your workday and improve your wellbeing by striking up a conversation.
8. Do some stretches
Stretching periodically throughout the day will benefit both your physical and mental health. Take a moment to stand up from your desk after finishing a task to stretch your body. You can feel more relaxed just by moving around the office.
9. Drink more water
Caffeinated beverages like coffee and others may make you feel energized, but they might not make you feel relaxed. Rather, they may make you feel hyper or jittery. The importance of drinking lots of water throughout the day is due to this. Staying hydrated can help you feel your best.
10. Create your ideal work environment
Spend some time preparing a peaceful workspace for yourself. Set aside time each week to clean and organize your desk. You might even be able to include some humorous touches that are personalized. Making your workspace unique and relaxing by adding small trinkets, photos, and plants
11. Learn to say “no”
While it’s critical to demonstrate that you are a helpful employee, it’s equally crucial to be aware of your boundaries. If your to-do list is already long, you might need to turn down new assignments. You can make sure you have enough time to complete your priorities at a steady pace by setting these boundaries. After that, if you have extra time, you can decide to take on more tasks.
FAQ
How do I relax from work anxiety?
Learn how to relax Mindfulness, meditation, and deep breathing are all effective ways to reduce anxiety. Start by setting aside a brief period of time each day to concentrate on being present and appreciating a straightforward activity, such as taking a quick stroll through the park or enjoying a meal at your desk.
What are 5 effective ways to relax?
- Breathe it out. One of the simplest relaxation techniques is breathing exercises, which can be used at any time or place to calm your stressed-out body and mind.
- Release physical tension. …
- Write down your thoughts. …
- Make a list. …
- Visualize your calm. …
- Connect to nature.
