Evan Carmichael Top Header about About About facebook Twitter YouTube Google+

Stop Workplace Stress In Its Tracks



Free PDF Download
Work Life Balance - By Julie Fleming-Brown

Name: Email:


Does this sound like you? Running all day, trying to handle conflicting requests from multiple clients, colleagues, and/or supervisors, managing staff, facing deadlines, and hoping to maintain your personal life, perhaps wanting to address family needs as well. Offices are breeding grounds for stress. And we've all had days that start off wrong and only get worse, to the point that you begin to feel that you're living the adult's version of Alexander and the Terrible, Horrible, No Good, Very Bad Day.

You may feel stress, but you don't have to marinate in it. Try these stress-busting techniques instead.

1. Breathe. Stress is a by-product of the "fight or flight" response, which is a biologically-driven response to a perceived danger signal. The "fight or flight" response causes the body to make certain physiological adjustments, including tightening muscles and increasing the rate of heartbeat and breathing, so that our bodies are ready to fight off the danger or to run away from it. The stress we feel is a consequence of this response, which is well designed to help us survive if we spot a tiger but not so well designed to help us cope with a pressing deadline - there's nothing in a deadline to fight against or to run from. Engaging in deep breathing can interrupt the "fight or flight" response by relaxing the body and releasing stress so we can do the necessary tasks to face the more "civilized" threats that we tend to face today. The quickest way to release tension is to take deep breaths that fully inflate your lungs and provide your body with sufficient oxygen, alternating with slow exhalations. Try breathing in and out to a count of 7.

2. Move. It's important to get up and walk around when you're feeling stressed. There are two reasons for this: first, it allows you an opportunity to release some of the tension in your muscles, and second, moving allows you to shift your perspective in a tangible way. Make sure you get up and walk around at least every other hour.

3. Relaxation exercise. Find an audio guided visualization or develop a meditation practice. It only takes 5 or 10 minutes to feel relaxed once you've become accustomed to the relaxation process. You can close your office door, pop in a CD or turn on your iPod, sit comfortably in your chair, and relax.

4. Anger release plus frame shift. This is my favorite way to move through stress based on anger and frustration. Go somewhere private (a parked car is a good place) and allow yourself two minutes to rant out loud about whatever is making you angry. The idea here is to release the anger in a safe place, somewhere that won't create negative repercussions. Do not do this in your office! Having ranted for two minutes, shift your attention to gratitude. Take two minutes to identify, out loud, those things for which you're grateful, no matter how small or how repetitive they may be. This exercise will release your frustration and refocus your mind on what's good in your life.

5. Laugh. Yes, it's hard to do when you're in the moment of stress. But make time to watch a funny movie, read a funny book, or listen to a comedy performance that makes you laugh. You might even want to keep a list of things that make you laugh (such as a TV series, a great website, a friend who always makes you laugh, etc.) so you don't have to think it through when you need to laugh. You might even try to take a humorous look at what's causing you stress and see whether you can reframe the situation in a way that allows you to find the comedy. Getting a guffaw going can take as little as 5 or 10 minutes, and you'll feel like a new person.

It's difficult, if not impossible, to avoid stress entirely. These tactics will allow you to perform emergency stress reduction, but you must also be aware when you're beginning to feel stressed. Do a self-check periodically (hourly, when you get up and move, or some other interval that works for you) so you can notice stress build-up so you can take these stress reduction steps before the stress level becomes unmanageable.


Related Articles

  Bad Co-Workers (Tip #59)
  5 Unique Ways to Stop Workplace Drama (Tip #19)
  3 Tips to Relieving Stress in the Workplace
  Three Ways to Reduce Workplace Stress
  Stop Workplace Drama: Dealing with Conflict (Tip #42)
  5 Ways to Stop Workplace Drama (Tip #55)
  Stop Workplace Drama: Different Roles (Tip #52)
  Stress Management Tips: Managing Stress in the Workplace
  Stop Workplace Drama: How You Can Help Your Team Become Successful (Tip #20)
  Stop Workplace Drama – Start Understanding Conflict (Tip #7)
  Stress at Work: More Coping Techniques in Your Toolkit
  Stopping Workplace Drama: Changing the Pattern (Tip #28)
  Stopping Workplace Drama: How Blaming Yourself Could Make a Difference (Tip #63)
  Workplace Drama (Tip #57)
  Stop Workplace Drama: Tips for Dealing with Conflict (Tip #36)
  Dealing With Stress In The Small Business Workplace, Tips From Your Strategic Thinking Business Coach
  STRESS
  Imposed Stress at the Workplace
  How To Stress Less, The Science of the Well Workplace
  The Effect of the Economic Woes and Wellness in the Workplace

Home > Business-Coach > Julie Fleming-Brown > Stop Workplace Stress In Its Tracks >

Free PDF Download
Work Life Balance - By Julie Fleming-Brown

Name: Email:

About the Author: Julie Fleming-Brown

RSS for Julie's articles - Visit Julie's website
Julie A. Fleming, J.D., A.C.C. provides business and executive coaching with an emphasis on business development, leadership development, time mastery and organization, and work/life integration. Julie holds a coaching certificate from the Georgetown Leadership Coaching program and holds the Associate Certified Coach (ACC) credential from the International Coach Federation. She is certified to administer the DISC(r) assessment, the Leadership Circle Profile 360, and the Leadership Culture Survey. To learn more, to subscribe to Julie's monthly email newsletter The DLR Report, or to request a complimentary consultation with Julie, please visit http://www.DynamicLeadershipResults.com/ or call her at 800.758.6214.
Click here to visit Julie's website.
Dashed Line

More from Julie Fleming-Brown
Start Networking Today
Time Management
Problem Solving for Professionals
Change Your Mind and Change Your Life
Anger Management

Related Forum Posts

Decide your market first Decide your market first
Re: Infographic: The 4 Main Stress Factors Re: Infographic: The 4 Main Stress Factors
Other Great Books... Other Great Books...
Re: If you wait too long for the perfect moment, the perfect mom Re: If you wait too long for the perfect moment, the perfect mom
Re: Stop being afraid of what could go wrong and think of what c Re: Stop being afraid of what could go wrong and think of what c

Share this article. Fund someone's dream.

Share this post and you'll help support entrepreneurs in Africa through our partnership with Kiva. Over $50,000 raised and counting - Please keep sharing! Learn more.
Share for a Cause
Featured Blog



Worksheets
By: Evan Carmichael

Do you have what it takes to be an entrepreneur?

8 Powerful Steps to Finding Your Passion

Does your pitch suck?

Create a plan of attach to launch your new business.

8-Cover

Like this page? PLEASE +1 it! Evan Signature
Bottom Footer



Newsletter

Get advice & tips from famous business
owners, new articles by entrepreneur
experts, my latest website updates, &
special sneak peaks at what's to come!
Name:
Email:
Popular Articles

Increase Website Traffic With Ease

What is Discretionary Cash Flow

Urgent or Important? Learn to Prioritize

Suggestions

Email us your ideas on how to make our
website more valuable! Thank you Sharon
from Toronto Salsa Lessons / Classes for
your suggestions to make the newsletter
look like the website and profile younger
entrepreneurs like Jennifer Lopez.