It could be a pressing deadline. Or an upcoming presentation or challenging coworker. Or trying to figure out how to complete everything on the day’s list and still make it home in time for your child’s T ball game … Whatever the trigger, the result may be pressure, stress or anxiety.
It’s inevitable at some point in virtually every job. When it happens, you need to know how to combat stress and anxiety effectively. Here are some tips:
Track your stressors.
Before you can alleviate your stressors, you need to know what they are. Track them by listing them in a journal for a week or two. This will help you identify which situations create the most stress and how to respond.
This includes eating well, getting enough sleep, and exercising. Cut down on caffeine late in the day, turn off your screens an hour or so before bed, and try to get some fresh air during the day so you’re ready to avoid tossing and turning, or cutting out hours of needed rest at night.
- Allow time in your schedule to prepare and eat healthy meals. Don’t forget snacks! (Or taking a break to enjoy them or just chill.) You may need a snack between meals, so avoid making a habit of the candy bars in the vending machine.
- Even if it’s in short intervals, exercise is another great way to de-stress. Release those endorphins!
Tackle your thoughts mindfully.
A great way to manage stress and anxiety is to simply be mindful of them. Instead of pushing away stressful thoughts, acknowledge that they exist and then move on.
- Take some time and just breathe. Some experts refer to this as smelling the flowers and then blowing out the candles: Inhale, and then exhale, fully and deeply. This increases the supply of oxygen to your brain and stimulates the part of your nervous system that regulates automatic actions, promoting a state of calmness. Each time your lungs fill with more air, you’ll feel more relaxed. Do this on your own or with the help of a relaxation app.
To control the level of separation between your personal and professional lives, set boundaries. Establish a realistic cutoff time for working, including reading or responding to emails, texts or other messages.
- If you’re in crunch time and can’t be interrupted, then literally or figuratively close your door. Even if you’re a manager or team leader who needs to be readily accessible, it can be done. Simply let people know how soon you’ll be available again, and follow up with them later. You’ll get more accomplished – and feel much better – in the long run.
If work-related stress or anxiety become unsustainable despite all your best efforts, it may be time to speak with a licensed counselor or therapist. Or, perhaps it’s a sign that it’s time for a new, more healthy work environment. To determine the best path for you, contact PrideStaff Northern Kentucky today.