On 10th October each year, the World Health Organization (WHO) recognizes World Mental Health Day. As work-related burnout is now classified by WHO as an occupational phenomenon, I wanted to share an article about how to reduce stress while we are at work.
Stress. It’s on the rise and so prevalent around the world that some call it “our civilization’s disease”. Deloitte’s 2018 survey indicated that 77% of professionals experienced burnout in their current job with 55% experiencing it more than once. This means that most of us, especially millennials and women, are stressed a lot of the time.
Challenges from work, family responsibilities, and financial matters can lead to chronic stress which may result in heart disease, gastrointestinal problems, headaches, depression, anxiety, obesity, diabetes, and other physical illnesses.
What can we do to manage our mental health when we’re stressed at work? Try the ABCs — Awareness; Breathing deeply; Change and Choice.
A. Awareness: Being aware of your stress symptoms and stress triggers.
1. Stress Symptoms such as:
· Physical symptoms: heart beating fast, sweaty palms, dizziness, tension.
· Emotions: anger, anxiety, crankiness, fear.
· Behavior: fidgeting, yelling, pacing back and forth.
· Mental state: inability to focus or having disoriented thoughts.
can act as a warning that you are getting anxious and need a time out.
2. Stress Triggers: What is causing you stress? Is it your workload, your boss Angry Aisha, your procrastination on the project, or Chatty Charlie who loves to interrupt you during your busiest times?
Knowing your stress triggers will help you better manage and prevent these from recurring as will be discussed further in Step C.
“Knowing yourself is the beginning of all wisdom.” ~ Aristotle
B. Breathe deeply: Hit the “pause” button and take a deep breath, or several of them. Studies have shown that deep breathing helps slow our heart rate and calms us down by reducing the “fight-or-flight” response triggered by acute stress.
Having essential oils like lavender or sandalwood at your desk may also help as some research suggests aromatherapy scents can decrease stress hormones.
Meditation, yoga, and tai-chi are excellent for practicing relaxation and deep breathing techniques. Use modified versions of these while at work.
Go for a walk if you can, even if it just around the office. If you can’t, try a meditation app like Calm or listen to soothing music like this which helps lower our heart rate to a resting state: www.youtube.com/watch?v=dadisjcjqtk
If meditation or deep breathing is not your cup of tea, do something physical or fun to break out of those stress symptoms. Get out of your chair and move. Walk to the water cooler, do a mini dance session to your favourite song or listen to something uplifting. Play a game or watch a funny video to shake off those symptoms.
“Slow breathing is like an anchor in the midst of an emotional storm: the anchor won’t make the storm go away, but it will hold you steady until it passes.”
~ Russ Harris
C. Change and Choice: Recognize what you can change and choose to control your response to what you can’t.
Which of the stress triggers were within your control? If you had procrastinated on a project and are now frantic with stress about the pending deadline, you can plan in advance to prevent that from happening again.
You can’t control what Angry Aisha does, but you can control how you respond to her. If you can speak to her about her managing style, then do so, but if that hasn’t worked in the past or if you don’t think she’ll be receptive to that type of feedback, then you can only control what you do and say, and how you feel. You can choose to get upset or choose to accept that this is the way she is. Recognize that being upset or stressed about it will only hurt yourself.
Choose to be empathic and give others the benefit of the doubt before getting angry at what they do. Choose to see the silver lining in the dark cloud. Choose to practice gratitude by appreciating that you have a regular paycheque even if work is stressful. Choose to say “I get to go to work” instead of “I have to go to work”. Choose to say “Yes” to what will bring you joy and “No” to what will cause you stress. Choose to use positive self-talk by encouraging yourself instead of talking about how bad you are.
Implementing Change and Choice takes time and practice, just like any other skill, so be patient and try it one step at a time.
“If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.” ~ Maya Angelou
I remember my days as an employee when I was overwhelmed with stress. What helped me get through those long work days was taking deep breaths while watching my homemade video of the sea (this was before smart phone apps) and reciting positive affirmations.
However, what was truly life-changing was “C” (recognizing that I couldn’t change what others did, but only how I responded to them) and expressing gratitude for the simplest things in life. Being angry was making me ill while those difficult people went about their merry way, completely oblivious to their impact on me.
Realizing that was a complete paradigm shift. It literally lifted those storm clouds hovering over me and created sunshine-filled clarity –- I was making myself miserable because I chose to let their bad actions dictate how I felt and even who I was. They weren’t really responsible for my stress or misery because, paraphrasing Eleanor Roosevelt, no one can make me stressed/angry/depressed/inferior without my consent. I had given them permission to make me feel bad when I, not them, control my own happiness and destiny.
While I have happily left those stressful work environments behind and am grateful for the wings they have given me to fly into a more fulfilling and meaningful path, I have never forgotten the life lessons they have taught me.
“When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure.” ~ Peter Marshall
What about you? What were your most effective techniques to manage stress?
A version of this article was originally published on www.bessern.co
Like Uber for your life’s destination, Bessern, which means “to improve” in German, is an app-based marketplace connecting people needing support to create a better future with reputable life and business coaches.
Through affordable, anytime, anywhere access, and customized solutions, Bessern helps its community members activate the right mindset that transforms people into self-reliant and fulfilled individuals.
#stress; #anxiety; #burnout; #work; #mentalhealthday