5 Tips To Immediately Relieve Stress At The Office
When most people think about going into the office, one word comes to mind: STRESS. Let’s change the trend.
I’m thinking about the 7th follow up email, the meeting that runs over causing you to miss the next, when the project you worked on all month gets handed off, when your boss says its going to be a late night, and you had dinner reservations at 7 … yep you know what I mean. Work can be stressful.
I think it’s fair to say we all want to have a workspace that feels right. We want to feel supported, respected, and valued as team members, but the reality of working with perfect people doesn’t really exist.
Even in a healthy work environment, sht may hit the fan. That’s just the way it goes sometimes. How we respond is really what matters.
Own your emotions.
The key to lowering stress in your workplace is to realize you’re in control of your response. Yes - I know, if “they” weren’t around you wouldn’t feel this way. This may be true, but unfortunately what’s also true is that there will always be people, situations, and surprises in the work place that will catch you off guard. So what do we do about it?When you feel threatened, confused, challenged, taken advantage of or disrespected - your sympathetic nervous system activates your fight or flight response. This heightened state automatically increases your heart rate, dilates your pupils, puts you on edge, releases adrenaline and cortisol into your body, within milliseconds.
Prolonged fight or flight responses in the body can also be developed by experiencing something traumatic, like getting humiliated during a live presentation, then repeating and avoiding this fear. The next time you’re up to present, your body perceives the fear and taps back into fight or flight. These learned behaviors can lead to cyclical and overactive responses in your system.
Experiencing this chemical change in the body, daily or even every other day will likely lead to chronic stress. It’s key to notice the feeling arising, observe any perceived threat or danger, and dismiss the fear. If you are safe, let your body know it. Begin to take nice full inhales expanding the lungs and filling the belly, then exhale slowly. To achieve a healthy balance between the sympathetic and parasympathetic nervous systems, we must first pay attention to our bodies and take ownership of what we can control.
Get moving!
Walking is highly underrated. When you’re feeling stressed at work it’s time to get moving. This could be a great time to go grab a coffee at your favorite place around the corner. You can let your team know you’re going to step out for a quick coffee and will be back shortly. If you’re unable to step out, take a few laps around the office, pop in a restroom, or an unbooked meeting room to let some energy out. Try 25 jumping jacks, a few squat jumps, and 15 or more pushups. Tap into your breath, clear your mind, and breathe. Practicing the skill of noticing the stress and anxiety rising can be a life saver. Knowing what do next is also imperative.
Meditate.
Can you squeeze in a 5 minute mediation? Even if you have 5 minutes between meetings, find a quiet space to calm your mind and deepen your breath. Once you have a quiet space, get comfortable either sitting or laying down. Be sure you’re in a place where you will not be disturbed >> even if it’s in a bathroom stall. Before or during any guided meditation audio you may play during this time, focus on your breath. Try breathing in for a count of 5, hold for 7, exhale for 8, repeat. Continue until you feel at peace and return to normal breathing. If you’re unable to pull up a quick meditation, you can repeat affirmations to yourself. Keep it simple and meaningful. Example: “I am capable”, “I am confident”, “I love challenges and what I learn from them.”
Keep notes in your phone!
Wait!! Don’t send that email. Whew! It can be wildly compelling to grab your nearest ally in the office for a quick venting session. Instead, have it out with your notes app. Hash out all the bullsh*t you can’t say to your coworker, your boss, or Joe from the tech department. Save for reflection later, or simply delete.
Laugh it off!
Honestly, laughter works miracles. Laughing causes your body to release those “feel good” endorphins lowering your stress level. It also stimulates your organs, increases oxygen intake, and allows your body to relax. Use laughter as a tool. Check out your favorite comedian on YouTube, or catch up on anything that will make you giggle.
Lead by example and take responsibility for your mental, emotional, and physical health. What’s it all worth if you’re constantly stressed out at work? Your life, your health, and your happiness are worth far more than that. If you find you’re not in the right job - that’s okay too! That means it’s time for a change! Listen to the triggers and whatever gut instincts that come up. The most important thing you can do for yourself and others is to be aware of how you feel.
When you’re stressed out at the office be clear, be confident and don’t overthink it. Use the tools above to take the space you need. There is no shame in doing what’s best for you! The tools listed above won’t work unless you actually use them. Let’s get intentional about the amount of stress we allow in our lives.
with love,
Kendall