Stressed at Work? How to Handle Difficult Days

If you’re employed, you’re almost guaranteed to feel stressed at work, at least once in a while. Sometimes that tension may feel like it’s getting the better of you.

As you continue to encounter stressful situations, your resilience may feel more worn down with each incident. You may eventually find yourself reacting instead of responding, which can have negative physical, mental and emotional repercussions.

However, you can control how you react to stress. If you feel like you’re at your limit with workplace tension, take action now.

Surefire Techniques to Combat Job-Related Stress

Try these ideas to develop the ability to cope positively with on-the-job stress:

  1. Take a walk. Walking is perhaps one of the most underrated techniques for reversing the effects of negative situations. For handling stress at work, a brisk walk around the building or around the block can really help to clear your head. A little exercise will also give you the push to make it through the rest of the day.
    • Maintain a brisk pace from beginning to end
    • Stretch your limbs fully
    • Concentrate on your pace and take your mind off of your challenges in the office
  2. Take deep breaths. For centuries, deep breathing has been pinpointed as an effective technique for relaxation. It’s an integral part of popular forms of exercise like yoga, Pilates and even swimming. The bottom line is that your brain needsoxygen, and deep breathing helps your brain get it!To use breathing to help maintain your composure under stress:
    • Stand upright when taking your deep breaths. That way, you’ll feel the effects from head to toe.
    • Keep your eyes closed and focus on listening to your body inhale and exhale.
    • Combine breathing with stretches, lifting yourself up onto your toes and extending your arms above your head.
  3. Avoid engaging with the stressors. Sometimes, having stressors right in your face can make you feel like you’re going to explode! Instead, try bidding a hasty retreat. If you can’t get rid of what’s stressing you, take yourself away from it. Remember, everything ends at some point.
    • If your stressor is a person, take a break from the confrontation. Walk out if you must!
    • If an issue is what’s causing tension, get help addressing the challenge. That way, you won’t feel like you’re in the boat alone.
    • When you return, the issue will either be out of your way completely, or will seem much easier to manage!
  4. Drink cool water. Surprisingly, it’s pretty easy to get immediate stress relief by drinking cool water. When we get worked up, our entire body reacts, and not just our emotions. Drinking water helps to cool down the body and can restore a sense of calmness.

Eliminating stress factors from the workplace completely is almost impossible, even if you work at a spa. On those days when tension seems to get the better of you, you’ll find relief by adapting some of these tips to your situation. You can start forming your stress-reduction habits today and feel the relief immediately!

How Does Getting Therapy Help?

Since therapy (also known as counseling) is a rather misunderstood concept, the suggestion that you see a counselor can be scary.

You may perceive getting therapy to mean that there’s something wrong with you. This isn’t the case! While it may not be for everyone, counseling can be beneficial to most people at challenging points in their lives.

Although it’s important to recognize that therapy is not a panacea, it makes a difference every day in thousands of lives across the world. If you find that you have uncomfortable feelings or “stuck” places in your life, you may very well benefit from this practice.

Consider these ways that therapy can help you:

1. Get an objective viewpoint. Counseling allows the opportunity to talk about your current challenges with someone who’s trained and objective. Open communication with your friends and loved ones is usually a good idea. However, there are times when you might find it more comforting and safe to share your feelings with a therapist.

2. Clarify your feelings. Many times, people begin therapy feeling confused and not really able to identify their emotions. A therapist can assist you in recognizing your feelings.

* The therapeutic process helps you explore particularly troubling emotions and resolve them.

3. Learn to appropriately communicate how you feel to others. Being able to share honest, genuine feelings using more effective communication can enrich your relationships and help you succeed in your endeavors.

* Once you learn to pay more attention to your feelings and share them with others, you’ll get more of what you want from life, whatever that may be.

* Plus, your life is more fulfilling when you live based on how you truly feel.

4. Getting therapy can be a freeing, stress-relieving experience. After all, how many times do you have an opportunity to say whatever you want however you want with no repercussions later?

* It’s possible to liberate yourself from psychological pain by talking with a therapist.

* Therapy is a safe place to vent your negative feelings. Whether you’re feeling scared, hurt, angry, lonely, or other negative emotions, you can share it with the therapist and take a load off your chest. For many, therapy is a sanctuary when they’re feeling overwhelmed with negativity in their life. This makes counseling a great stress reliever!

5. It’s all about you. When you go to therapy, the session is focused on your benefit. Your time with a counselor is all about you. You can say whatever you want.

* You don’t have to worry about being judged by the therapist, as they are trained to keep their personal feelings out of it.

6. Gain valuable insights. When you talk about yourself with someone who’s nonjudgmental and objective, you’re truly tuned in to the moment and what you’re saying.

* Therapy provides a chance for you to hear yourself talk and share your own personal struggles. It may sound unusual, but people in counseling frequently have “Aha” moments about something they shared.

* Your therapist will ask questions which encourage you to examine your current situation more thoroughly. After all, human difficulties are complex. Through this process, you can discover your motives and learn to understand yourself better.

* Developing insight and awareness into your feelings empowers you to set priorities about what’s most important to you and make choices that enable you to live the life you truly seek.

7.  Bring your strengths.  With therapy, you can develop or gain confidence in your capacity to live a healthy, fulfilling life.

Seeing a therapist can be one of the best things you’ll ever do for yourself. Most likely, you’ll experience less stress and feel more satisfied and contented with your life after participating in counseling. If you find yourself struggling emotionally, remind yourself that therapy can help.

3 Simple Actions That Lower Your Stress Level

If the hustle, bustle, and challenges of everyday life are making your stress levels inch up each day, you must find a way to break free! Holding onto the stresses of yesterday will simply add to the tension of today and tomorrow. Soon the amount of pressure you carry around inside you from this stress may become unbearable.

You work hard to provide a good life for your family, but stress can prevent you from enjoying that life. Don’t allow stress and worries to rob you of the happiness you deserve!

Follow these easy strategies to help you banish daily worries and stress:

1. Ask for help. If you’re constantly running on empty, your mind, body, and soul will suffer the repercussions of your tenacity. There’s no shame in asking for a helping hand. Sometimes, you’ll be able lean on a spouse, coworker, or friend, but other times you may have to hire help.

  • If your mounting responsibilities are barely allowing you the necessary time to eat and sleep, you may have too much on your plate. Streamline your responsibilities by creating a time-effective plan for crossing the items off of your to-do list in less time.
  • Most people are delighted to be needed and will be more than willing to help you. If housework is the culprit of your stress, divide the tasks equally amongst the family members in your household.

2. Set aside time for yourself. What do you enjoy doing? Knitting, relaxing in a bubble bath, drawing, lounging in bed watching reruns of the Golden Girls? Indulge yourself in your favorite lazy activity a few times each week.

  • Carve out a few hours each weekend to indulge in your favorite lazy activity. Choose at least one weeknight to relax after work. Sitting in a candlelit bubble bath while listening to your favorite CD and reading a magazine is an effective treatment for washing the day’s stresses away.
  • Refrain from feeling selfish for taking time for yourself. You may be a busy professional, a spouse, a parent and have a home to maintain all at the same time; however, taking two hours now to de-stress will save you from going into overdrive and possibly stressing out your loved ones later.

3. Socialize! Making time for socializing with friends and family is a vital aspect of managing your stress levels. Friends and family make you laugh and provides you with a shoulder to lean on. This, in itself, will deplete your stress levels exponentially.

  • If possible, designate one day per week (like Sundays) to spend time with extended family and friends. You could host a neighborhood barbeque in your backyard, host a Sport Sunday gathering, or simply have coffee with your closest pals.
  • Living far away from friends and family can truly dampen your ability to socialize. You can meet friends at church, neighborhood gatherings, at the park with your kids, or on the community meeting site, MeetUp.com to find a group of likeminded folks.
  • When hosting events in your home, avoid fretting about the details. This will counteract your efforts to de-stress! Have a simple plan, such as using paper plates, napkins and plastic utensils for easy cleanup. Perhaps you can order pizza rather than cooking.

Stress seems like a normal part of life, but it doesn’t have to be that way if you’re willing to put your sanity first. Most of the time there’s a simple fix to the challenges that are causing you stress. Simply readjust the way you perceive the issues and how you address them. Both beauty and stress are in the eye of the beholder!