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Managing stress at work
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Work can be rewarding and fulfilling, but it is always stressful at times. Often we cope with stress at work very differently than at home. Work can be a pressure cooker - rather than attending to our emotions when we are experiencing them, we often delay or deny our feelings. For example, snacking can temporarily soothe unpleasant feelings, and caffeine can delay feelings of fatigue or desensitize us to our own and others' emotions. Mindless internet browsing can distract us from unpleasant feelings and curb boredom. None of these coping mechanisms are very detrimental in small doses, but when they become habits they leave little room for healthier practices and conscious awareness of stress and how it affects our minds and bodies.
Check in
We can't treat stress if we don't notice it, so the first step towards a less stressful working life is consciousness. Find several times during your work day to stop and check in with yourself. Are you feeling stressed? Tired? Angry? Overwhelmed? Becoming aware of your emotions isn't always pleasant, but it's necessary to keep them from negatively impacting your behavior or body. Keep an item on your desk or computer desktop that reminds you to take a minute to check in with yourself. It could be a serene nature photo or a funny quote - anything that takes you out of your habitual thought patterns and grounds you in the present.
Take a break
If you notice that you're stressed the most important thing to do is temporarily disconnect from whatever is stimulating your emotions. Don't try to find a solution, don't jump to action, and don't engage in your typical avoidance behaviors. Do something that allows you to take a quick vacation from the situation. Taking a quick walk around the building (outside if weather permits) can help release tight muscles, re-oxygenate your body, and give you a fresh perspective. Or, if you find you're thirsty or hungry, skip your normal coffee or snacks and try an aromatic herbal or green tea. Stimulating your sense of smell can help relax your body and mind.
Meditation for work
A really quick and powerful way to reset your mind and body is meditation. Many people think that meditation can only take place in a shrine with chanting and incense. In reality, meditation can be simply the practice of gently focusing your mind on a single thing (called Single Point Meditation). It can be your breath, a word or phrase (often called a mantra), or even an object or physical sensation. You can meditate pretty much anywhere for as little or as much time as you wish. The goal of single point meditation is to detach from your thoughts and feelings and observe them objectively and without judgment. This is a powerful practice for reinvigorating your mind and body and helps you be less reactive to your environment and make better decisions.
Here is one of the simplest meditation techniques:
- Sit comfortably in your chair with both feet on the ground.
- Take a couple of deep breaths, and release them completely.
- Focus your eyes on a point a couple feet in front of you, and down from eye level about a foot.
- Allow your breathing to return to normal and observe the sensations of air entering and leaving your body.
- If you mind begins to wander, gently return it to your breath.
- Don't judge your thoughts, and don't criticize yourself if you have difficulty focusing your mind on your breath. Just gently return your focus every time you find you've mentally wandered off.
Start by doing this exercise for 2-5 minutes, twice a day. You may be surprised by how much this practice helps you relax, focus, and recognize stressful feelings before they affect your mind and body detrimentally. Learning to be aware of how stress is affecting your body and mind can help you make better decisions, cultivate stronger relationships, and be more efficient and engaged at work.
Everything in moderation, including moderation
Caffeine make make you more alert, but it can also make you reactionary, irritable, and eventually more tired than before. Sugary snacks may be comforting, but they can make you sleepy and lower your energy level. Internet browsing can be fun and diverting, but it can also make you distracted, unfocused, and inefficient. A little mindless distraction is not a bad thing, but learning some additional stress management techniques can have a big impact on your experience of work.
If you'd like more information on meditation, check out The Three Minute Meditator - a great resource for quick, easy meditation techniques
