Workplace Stress Management Techniques

Trauma bonding was never a good thing, and high stress shouldn't be "the nature of the beast." Left unchecked, chronic stress can have serious health implications and it's important for us as professionals to maintain a healthy balance even during the hustle. Here's a mix of things that I implement (or look forward to implementing) to help with stress levels: 1. Master Your Schedule: Time management is a superpower and life skill. You'd be surprised how much disorganization at work can start to pour into your personal life. Put blocks in your calendar to get work done and also build in some recharge periods for yourself. 2. Practice Mindfulness: When you feel overly anxious, don't work through it. Instead, take a moment to breathe, clear your mind or even close your eyes for a moment of recentering. 3. Move Your Body: Not everyone can hit the gym daily and that's fine. Find other ways to incorporate movement into the day. Instead of ordering lunch/dinner take a walk to a local restaurant, stretch at your desk, or even take walking meetings. 4. Lean on your support system: Your work besties, family, or even therapist are there for you to vent, laugh, or even get an outside perspective. 5. Fully Unplug When Necessary: Be strict on boundaries around work time vs. personal time. Avoid checking emails/messages at all hours of the day and pursue hobbies/interests that are just for you! Needless to say, stress is unavoidable, but it doesn't have to run the show. Take care of yourself and set realistic expectations while finding pockets of calmness throughout the day.

Stress Management Builds “Resilience Ready” skills Among Health and Human Service Professionals Navigating #emotionallydemandingcircumstances, feeling responsible for the #welfareofothers and #tightschedules is common among Health and Human Service professionals. Effective #stressmanagement is #notaluxury it's a necessity for #fosteringresilience, #preventingburnout, and maintaining #goodhealth. "Resilience is knowing that you are the only one that has the power and the responsibility to pick yourself up." - Mary Holloway Following are 10 things you can do each day to build “Resilience Ready” skills to support #stressmanagement: -Take #MINDFULPAUSES or short mindful breaks throughout the day to reset and refocus your energy. -Incorporate #PHYSICALACTIVITY or regular exercise to boost endorphins and enhance overall well-being. -Fuel your body with #NUTRITIOUSEATING of wholesome foods to support energy levels and mental clarity. -Foster #SOCIALCONNECTION via spending time with people who are important to you for emotional support and a sense of community. -#TIMEOPTIMIZATION - prioritize tasks, delegate when possible, and set realistic goals to manage workload effectively. -Engage in #SELFREFLECTION to identify stress triggers and develop coping strategies. -#CREATIVEEXPRESSION - explore creative outlets to channel emotions and promote self-expression. -#BOUNDARYSETTING - establish clear boundaries between work and personal life to prevent burnout and maintain balance. -Practice deep #BREATHINGTECHNIQUES to calm the mind and reduce stress responses. -Invest in #CONTINOUSLEARNING and skill development to stay resilient and adaptable. Th!nk Possibilities!!! Choose at least one practice to integrate into your #dailyroutine. If you want to pick something not on this list, please share it below. By prioritizing stress management, you build another “Resilience Ready” skill that will empower you to #thrive in #challengingenvironments and continue providing exceptional care and support to others

3 Common Workplace Stressors and How to Navigate Them Work can feel like walking your dog in the dark—you know hazards are out there, but tripping over a branch still comes as a surprise. Many people turn to a coach when workplace stressors start draining their energy and affecting their personal lives. I've noticed three stressors that crop up frequently. Identifying and tackling these can pave the way for a healthier environment, both professionally and personally. Let's explore 🔦 📚 Excessive workloads: Acknowledging that you’re human, with only two hands and a finite number of waking hours, is the first step to preventing this Everest from burying you. 🔄 Lack of control: It's vital to recognize when feeling powerless over your tasks, schedule, or resources is heightening your stress levels. ❓Ambiguity in role or expectations: Uncertainty about your role or what's expected of you is deeply stressful. Addressing the stressors: 📋Delegate and prioritize: Assess your tasks for reprioritization or delegation. Discuss what can be postponed or shared with your team regularly. 🗣 Communicate needs: If you’re feeling powerless, talk with your leads about gaining more control over your work or resources. 🔍 Seek clarity: For role ambiguity, initiate conversations with your team to clarify expectations and each person’s scope. Recognizing these stressors is the first step toward a healthier work life. It's about taking control, one small step at a time. How do you manage stress in your workplace? Let’s share strategies! #workplacewellness #stressmanagement #productivitytips #leadership #employeeengagement #worklifebalance #personaldevelopment

Did you know that up to 72% of adults report feeling stressed about something on a daily basis? If you frequently experience anxiety, especially in high-pressure work situations, you're far from alone. We've all been there - that panicked feeling when work stress becomes overwhelming. You're not alone in this struggle. I've learned some helpful strategies for managing anxiety in those tough moments. Acknowledge Your Emotions: •Recognize and accept your feelings of anxiety as a normal response to stress. •Understand that it's okay to feel anxious, and it doesn't define your abilities or worth. •How to: Practice mindfulness with deep breathing exercises to ground yourself and make space for your emotions. Develop Coping Strategies: •Identify healthy coping mechanisms like exercise, journaling, or talking to a mentor. •Create a "stress toolkit" of strategies you can quickly implement when anxiety strikes. •How to: Experiment until you find what works best. I do microbursts of exercise throughout the day. Seek Support: •Don't hesitate to reach out for support from trusted friends, family, or professionals. •Surround yourself with a network who can provide reassurance during difficult periods. •How to: Schedule regular check-ins and be vulnerable about your struggles. It helps combat isolation. Practice Self-Compassion: •Be kind to yourself and avoid harsh self-criticism over feelings of anxiety. •Remind yourself that everyone faces challenges, and it's okay to ask for help. •How to: Counter negative self-talk with positive affirmations like "I'm doing my best." Focus on What You Can Control: •Shift focus away from uncontrollable circumstances or others' opinions. •Break down overwhelming tasks into smaller, manageable action steps. •How to: Make a plan for high-stress situations. Celebrating small wins provides motivation. Unmanaged anxiety can severely impact performance, decision-making, productivity and even physical health. But you have a choice. Managing anxiety is an ongoing practice, not a linear journey. Be patient and compassionate with yourself as you build resilience using strategies like these. What's one tip here you'll try? Or share another anxiety-busting technique that works for you in the comments.

Feeling stressed at work? Let’s introduce Workplace Mindfulness for a calmer, more focused workday. 🌿👩💼 As a psychologist, I understand the challenges of maintaining balance in a busy work environment. Here are some simple practices to integrate mindfulness into your daily routine: 1️⃣ Start with a Mindful Morning: Take a few minutes before work to meditate or practice deep breathing. This sets a positive tone for the day. 2️⃣ Mindful Emailing: Before responding to emails, take a deep breath. Be present with your responses, ensuring thoughtful communication. 3️⃣ Mindful Listening: During meetings, focus fully on the speaker without planning your response. This improves understanding and collaboration. 4️⃣ Mindful Eating: Take time to eat away from your desk, savoring each bite, which can improve digestion and reduce stress. 5️⃣ Mindful Movement: Incorporate short, regular breaks to stretch or walk, reducing physical and mental tension. These practices can help reduce stress, enhance focus, and improve overall well-being at work. Try incorporating them into your workday and notice the positive changes! For more tips on mindfulness and mental well-being, visit my website: www.drkarendoll.com 🌐 #workplacemindfulness #mentalwellbeing #mindfulworkday #stressreduction #mindfulmoments #productivitytips #healthyworkplace #mindfulnesspractice #psychologisttips #drkarendoll

Balancing Work and Managing Stress for Optimal Well-being 🌟 How do you navigate the fine line between work demands and maintaining your physical and mental health? Consider these strategies to effectively harmonize your professional life and stress management: 1. Prioritize and Establish Clear Objectives: Commence by identifying your pivotal tasks and setting crystal-clear objectives. Recognize what necessitates immediate attention and what can be deferred. 2. Masterful Time Management: Employ time management methodologies such as the Pomodoro Technique (working in focused intervals with brief breaks) or the Eisenhower Matrix (categorizing tasks into urgent/important, important/not urgent, etc.) to structure your workday. 3. Delegation and Seeking Assistance: Be open to delegating tasks to colleagues or seeking assistance when required. You don't have to shoulder everything on your own. 4. Learn the Art of Saying No: Steer clear of overcommitting. Politely decline additional responsibilities if your plate is already brimming. 5. Divide Tasks into Smaller Milestones: Dissect intricate tasks into smaller, manageable milestones. This approach can transform daunting undertakings into attainable objectives. 6. Organize Your Workspace: A tidy and orderly workspace can alleviate stress and bolster concentration. 7. Establish Firm Boundaries: Define your work hours with precision and adhere to them as closely as feasible. Refrain from checking emails or working during your designated downtime. 8. Self-Care Takes Priority: Place self-care activities like exercise, meditation, and nurturing hobbies at the forefront. They play a pivotal role in relaxation and rejuvenation. 9. Seek Support from Your Network: Engage in conversations with friends, family, or colleagues about your stress. Sometimes, simply sharing your feelings can serve as a valuable stress-relief tool. 10. Mindfulness and Relaxation Techniques: Foster a lifestyle grounded in mindfulness and relaxation practices. 11. Embrace a Healthy Lifestyle: Emphasize the importance of balanced nutrition, regular exercise, and moderation in caffeine or alcohol consumption, as these can exacerbate stress. Let's remember the significance of managing stress and maintaining our well-being. 🌼

Feeling overwhelmed at work? 🏢 You're not alone. During my journey, I've learned that battling stress isn't about brute force, but about strategy and support. 🤝 Early in my career, after recovering from 8 years of Major Depression, I struggled with debt, which put me under tremendous stress. My stress eventually became my shadow, following me everywhere. I believed that if I just worked harder, longer, and faster, I could outrun it. But I was wrong. 🏃💨 I tried to solve my problems alone, but my mental health started to take a toll. I hurt a few relationships, and my productivity plummeted. I learned the hard way that when you're in quicksand, it is nearly impossible to get out alone. You need to slow down, get support, and steadily find your way out. Here's what helped me: ✅ Acknowledge the stress - Admitting that you're struggling is the first step to finding a solution. ✅ Seek support - Talk to a mentor, a colleague, or a mental health professional. You don’t have to face it alone. ✅ Set boundaries - Learning to say 'no' is vital. Protect your time and energy. ✅ Practice self-care - Prioritize activities that rejuvenate you, whether it's a hobby, exercise, or simply getting enough sleep. 🌙 🔑 When life starts to spiral, slow down and reach out for help. Both are signs of strength and bravery. Hit the 🔔—> Alex Wisch for more insights on #StressManagement, #MentalHealth, and achieving #PeakPerformance. 👇 Share your stress management strategies in the comments below or tag someone who could benefit from this post.

I hate that this is a thing...but it is. 😔 And just this morning during a coaching call with a leader, I heard about another example of it - toxic bosses and the mental/emotional stress they cause. 💼😰 The stats are alarming: a study by the University of Manchester found that employees with toxic bosses reported higher rates of stress, depression, and job dissatisfaction. 😞 But it's not just about feeling blue at work; this kind of stress can have serious, long-term health impacts. Not to get all nerdy 🤓, but one particular chemical our body releases in situations like this is cortisol. Elevated levels of cortisol over a long period of time can seriously affect our immune system, growth, reproductive system, and other vital body systems. So, what can you do if you find yourself in this tough spot? Here are three practical tips: Set Boundaries: It's crucial to establish what you will and won't tolerate. This might mean setting limits on how and when you're contacted outside work hours. 🚫 Document Everything: Keep a record of interactions that you find troubling. This can be invaluable if you need to make a case to HR or simply for your own sanity check. 📝 Seek Support: Don't go it alone. Whether it's a mentor, a trusted colleague, or a professional counselor, having a support system is key to managing the stress that comes with a difficult boss. 👥 I've seen the tide of work culture slowly turning over the past few years, but man, we have a long way to go. 🌊 Remember, your well-being is more important than your job. If you can't manage it, move on. 🚶♂️💼 You deserve a work environment, a boss, and a team that supports your growth and health, not one that compromises it. 🌱 #Leadership #WorkplaceWellness #MentalHealthAwareness

What people get wrong about stress management: it's not about reducing stress. It's about learning how to navigate it skillfully. And one of the most powerful tools in your stress management toolkit? Meditation. Now, I know what you might be thinking... "I don't have time to sit and meditate for hours!" But here's the thing: it doesn't have to be time-consuming. Meditation is simply about being aware. “If you remember that awareness of whatever occurs is meditation, then meditation becomes much easier than you think.” -Mingyur Rinpoche Here are a few quick ways to bring mindfulness into your day: 1. Take a breath before starting a task. Pay attention while you breathe. 2. Notice your surroundings when walking from one place to another. 3. Check in with your body randomly throughout the day, instead of trying to be mindful the entire time. These are small actions, but repeat them enough and they have a measurable impact. By repeatedly practicing mindfulness, you train your brain to respond to stress differently. Instead of getting overwhelmed, you create a tiny space to choose your response. So next time stress starts to take over, remember: Practice enough, and you'll relate to it differently. And mindfulness meditation is one of the best ways to get there.

How to Foster a Mentally Resilient Workforce In a fast-paced work environment, it's crucial to prioritize employee well-being. Research from the American Heart Association underscores the impact of routine stress on health, highlighting the need for proactive measures. Why? 💹 Prevalence of Workplace Stress is Rising: Approximately two in three employees report work as a significant source of stress, indicating a high burden of stress within the U.S. workforce. 💰 Financial Impact is Hammering Employers: Annual total expenditures related to work-related stress and poor mental health (depression and anxiety) amount to $190 billion and $211 billion respectively. Employers bear half of these costs, primarily due to lost productivity such as absenteeism and reduced engagement at work. 👨🏫 Effectiveness of Resilience Training For Improving Well-being: Participation in resilience training programs has been linked to various positive health outcomes. These include increased energy (51%), regular exercise (45%), improved quality of life (41%), and overall health improvement (73%). Moreover, 80% of those offered resilience training programs acknowledge its strong or very strong impact on their commitment to health. Here are actionable steps to empower your team: 🗣️ Encourage open dialogue: create an environment where employees feel safe discussing their challenges and needs openly. Honest conversations break down barriers and foster a supportive culture. 🌱 Establish wellness initiatives: Form a dedicated wellness committee to integrate resources that promote mental health awareness and support. Empower your team to prioritize self-care. 🤝 Foster peer support: Encourage teamwork and peer connections to create a supportive community within your organization. Together, we can overcome challenges. 🎯 Lead by example: By far my favorite, and arguably the most important. Demonstrate leadership commitment to employee well-being. Your actions set the tone for the entire organization. 🔍 Invest in training: Equip your team with Mental Health First Aid at Work training. Empower them to recognize and respond to mental health challenges effectively. Let's all work to prioritize employee well-being and build a resilient workforce for all! 💪 #EmployeeWellness #Resilience #MentalHealthMatters #WorkplaceWellbeing