Emotional Well-being//

5 Tips To Reduce Stress In 10 Minutes

While You're At Work

Stress: a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.

In the workplace, there are a lot of different stressors that can really make your job difficult (not to mention the other stressors that exist outside of work).

Whether you’re feeling stressed over your workload, performance, or pleasing your boss, there are a few things you can do to shake it off and get back into your empowered place.

Breathe.

Your mind and your body are connected. A few deep breaths and your body will relax and allow your mind to as well.

Notice your body relax as you breathe. As you relax, be aware of your surroundings.

Putting your awareness into the rise and fall of your breath, the feeling in your body, and the sound of your environment will help get you in the moment and stop your mind from spiraling.

Shift your focus.

When you’ve got a negative feeling in your body, it’s easy to put your focus there and spiral down the rabbit hole.

But remember, YOU’RE in control of your focus. You can redirect those emotions to make them work for you.

For example, instead of focusing on the expectations of your boss or co-workers, shift your focus to how excited they’re going to be when you give a killer presentation.

Find whatever it is that motivates you so you can turn that stress into drive, and conquer your day.

Clear your head.

Go for a walk to give your brain space to process everything you’re going through. This helps you get back into your body, while using the power of your subconscious to problem solve in the background.

This may sound like a simple action but it’s a powerful one!

When in doubt, talk it out.

Talking to someone you trust allows you to rationally talk through your stressors and find a solution that will work for you.

If you don’t have a human to talk to, this also works with animals or objects. Just giving yourself permission to talk about your problem out loud with the intent to find a solution, reduces your stress and helps you get through it faster.

This will give you the ability to take powerful action steps and get out of the pressure of stress.

Focus on one task at a time.

Thinking about everything you have to do can be overwhelming, stressful, and can produce a lot of anxiety.

Focusing on one thing can allow your mind to focus on one task and the steps it takes to complete that task.

One step at a time: one minute, one hour, one day.

You don’t have to reinvent the wheel.

Here’s how to do it:

-Write out every task that needs done today in order of importance.

-Break those tasks down into microsteps. What are all of the tiny pieces you need to accomplish to complete the task?

-Focus on each microstep, one at a time.

-Cross it off the list as you complete each microstep. When you see how much you’re actually accomplishing, it takes the pressure off so you can be more productive.

-Note if you need help completing any of the microsteps you have. We’ve all got strengths and weaknesses. It’s important to know what they are so you can get help before there’s a problem. This way, you’ll be more productive with less stress.

When that clenching feeling starts taking hold of your body, remember, you have tools to call on to work through the stress and turn it into drive that propels you forward.

What stress coping trick are you going to try first?
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