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Managing Stress in the Workplace

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Before You Do Something You’ll Regret …

GOOD STRESS = appreciated and managed stress = compels us to become better and stronger.

Stress is what inspires innovation and problem-solving, but sometimes our job isn’t the best source of healthy stress. Even in a great work environment, where opinions differ, stress can move from healthy to toxic if we’re not careful.

TOXIC STRESS = dreaded and unmanaged stress = physical and mental deterioration.

Overwhelming and chronic feelings of pressure and anxiety take their toll on our bodies and minds.

HOW TO AVOID TOXIC STRESS IN GENERAL

  • Maintain good physical and mental well-being
    • We are designed to handle stress, but being healthy is critical in equipping us.
    • A healthy diet and exercise are the foundation for success in all other areas of our lives.
  • Get quality sleep (7-9 hours)
    • Cerebrospinal fluid washes the brain during sleep.
    • The brain processes and organizes the day during sleep.
    • Alcohol prevents deep restorative sleep.
  • Morning routine that sets you up for success.
    • Healthy breakfast
    • No rushing
  • Daily self-care
    • Take time while showering, dressing, and meals.
    • Read something inspirational.
    • Avoid busyness.
  • Meditation/prayer.
    • Time to decompress.
    • Journaling.
    • Time for relaxation and joy.

HOW TO AVOID TOXIC STRESS AT WORK (in addition to the above strategies)

  • Avoid stressful people and situations when possible.
  • Take a break to breathe and move every hour, releasing tension from your body.
  • Take a midday break to power nap or meditate. This reboots the brain.
  • Smile a lot
    • This releases dopamine, and will be contagious
  • Don’t be a perfectionist
    • The goal is progress, not perfection.
  • Have a balanced schedule
    • If you feel overwhelmed often, speak with your boss about a lighter workload
  • Keep healthy boundaries
    • You can be an excellent worker without being taken advantage of
  • Kill the ANTs
    • Automatic Negative Thoughts

IN THE MOMENT – MANAGING YOURSELF WITH OTHERS

Take a time out if things get dicey

  • Bathroom break, ask for a moment, suggest a hold until a later time
  • Breathwork – calms the amygdala and keeps the prefrontal cortex online
    • Box breathing – This will take less than 2 minutes.
      • Inhale slowly.
      • Hold for several seconds.
      • Exhale very slowly (twice as long as inhale).
      • Hold for several seconds.
      • Repeat 10 times.

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