Eleven ways to manage stress in your workplace

We could say that work stress can become a source of creativity if controlled. But if it makes our daily life difficult and burdens us, we should find ways to manage it.

The following 11 tips and practices will be useful and helpful to you:

1. Don’t neglect your days off

Of course, by working on a day off you can more easily meet the deadline of a project, but it is good to remember that your mental health is a priority in order to be able to perform even better day after day. Your day off doesn’t have to go to waste. Seize the day because you deserve to take care of yourself and rest.

2. Check-in with yourself

Your schedule may be full of meetings or teleconferences, which brings you to the point of neglecting yourself. For this reason, the best thing you can do is make sure that during the day, you do a little check-in with you.

With the check-in it will be easier for you to see how you feel, if you are too stressed, if you need a break, or even another cup of coffee.

3. The practice of diaphragmatic breathing

Diaphragmatic breathing can work wonders in cases of severe anxiety. According to Clinical Psychologist Kristen Casey, “our mind cannot fully relax if our body is not already relaxed.” Breathing exercises, specifically breathing from the diaphragm can bring you back from the state of anxiety you are in within a few minutes.

How is diaphragmatic breathing done?

· We inhale deeply and calmly through our nose, filling our belly with air

· We hold our breath for 5 seconds

· We exhale through the mouth emptying the air from our abdomen

4. The “stop thinking” method

The most common event that causes stress at work is when you constantly think about something specific. Specifically, a mistake, a deadline, a change that can affect what you have known so far. What helps a lot to eliminate this extra stress, is to stop thinking. For example, if you find yourself stressing out as you constantly think about a mistake, then you will need to stop that thought.

Recognize that this thought is causing you anxiety and distract it with another thought or activity.

5. Grounding exercises

Grounding exercises are now very popular, and can be done anywhere. They are exercises that can immediately help relieve stress, but also be a positive start to every day. Before starting your day or your work, you can do a grounding exercise that will last from 10 to 30 minutes.

A “famous” grounding exercise is to go outside and stand with your bare feet on the ground, taking deep breaths, focusing on the exhalation.

6. Recognition of thought

It is very important and equally comforting to recognize the thoughts that cause you anxiety. Usually everything that worries you is related to thoughts that you are not good enough. By giving these thoughts a name, and recognizing the feelings of anxiety that cause you, you can remove them.

7. Let’s set boundaries

The limits you set in your work can be set in your life as well. Ending your day at work, leaving the office, closing the laptop, it would be good to set a limit. It is not negligent to silence e-mail notifications or leave your cell phone on “do not disturb” mode. On the contrary, it is healthy and reduces daily stress.

8. Break-time

It may seem obvious, but think about how many times you’ve neglected your break. The break is structured so that it discharges you, renews you and gives you extra energy. If you stop putting it off, you’ll soon stop the bad feelings of anxiety.

9. Keep a journal

During the break (which you should not forget) it will help you a lot to keep a diary. Either in the classic way or even in the notes of your mobile phone, you can write down ideas, emotions you felt during the day, events that made you happy or upset you.

This way you will better understand everything that is happening and you will more easily discover what may be causing you stress.

10. The tapping technique

“Tapping” means hitting, and in it is hidden a technique that will relieve you in an intense moment of stress. So when you experience a moment of stress, start tapping your fingers gently on your forehead or around your face. Still, think that you are safe and that this intense feeling of anxiety will soon pass.

11. Stay organized with a to-do list

If the obligations are running and you are not able to catch up with everything you want, the solution is a to-do list. By organizing your day, you will immediately feel less stressed, as you will know exactly everything that can be done during your work.

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