Work Stress? Try This.

Work stress, when left untreated, can be all-consuming and completely overwhelming. So many of us are battling depression and anxiety because we don’t have the tools to manage stress from work. What are you supposed to do when you are experiencing work stress but you aren’t in a position to quit your job? Try these tips:

Plan activities throughout the week that feed your soul

It’s easy to start ruminating about all the work that needs to be done, or re-playing stressful work situations over and over again in our minds, even after we’ve gotten off work. It’s important to schedule activities for after your work day to prevent you from ruminating on all the negativity. On Sunday, before you start getting overwhelmed about all the work that needs to be done that week, think of all the ways you can fill your time outside of work with things that bring you genuine fulfillment. 

Be wise with your time, and don’t give your future self more work, but when your life is filled with work and obligation, you start to feel depressed and burned out. It’s horrible to feel like all you do is work, and that you never have enough time to actually live your life. What lights you up? Be spontaneous and act as if you are a tourist on vacation in your own town when you get off work. It’s likely you won’t be able to do this every day, but a couple times a week should do the trick. That way, you can provide yourself with little bits of joy throughout the week without feeling like you can only enjoy yourself on the weekends

Take time to recharge  throughout the day

Take breaks from thinking about work throughout the day. Allow yourself time to rest or be unproductive. Lay down on the floor and do some yoga poses to release tension from your body. There are many quick, accessible yoga poses you can pull out of your toolbox throughout the day that will help you manage your stress. It can also be nice to take a moment to light a candle at your desk, close your eyes and take some deep breaths while visualizing something that makes you feel comfortable and happy. Read a book for fun or watch a show that you love on your lunch break. After hours of productivity, it’s healthy and necessary to give yourself time to be unproductive as well. You never want to be productive again when you feel forced to do so 24/7. You are allowed to spend your time in ways that fill you with joy and that don’t have duty tied to them. 

Be unavailable

Don’t make yourself available around the clock. Your body and mind cannot sustain the pressure to be constantly productive  at work. It’s so important to disconnect from work at a designated time of day, and not break that boundary with yourself. Don’t check your emails after you’ve shut down your computer, don’t allow yourself to check your emails from your phone, and let yourself be done with work for the day. 

Your health is your number one priority, and one thing that will drain your health battery is working yourself to the bone. Create a ritual for yourself at the end of the work day so your body gets the hint that it’s time to stop working for the day. This can be as simple as not leaving your computer on or open at your desk. Power it down fully, as well as your work phone or any apps that are connected to work. When work is done for the day, let it be done. 

Practice Qi Gong

Qi Gong is a wellness practice that originated in China. It incorporates meditation, low-intensity movement, and breathwork. Your energetic field, aka “Qi”, becomes unbalanced when you experience a lot of stress. Qi Gong helps you balance your Qi, making you mentally stronger, more confident, and clear-minded. When you feel like your mind is racing because of all the tasks you have to complete, try taking a moment for yourself to get grounded in the present moment. This video will help guide you through a Qi Gong exercise.

Challenge your thinking

Work-related stress can be hard to deal with. It’s not so easy for us to just turn the anxiety off–the job we have gives us money to live, and we are afraid that if we make a wrong move at work or prove that somehow we are incapable of doing the job, that we will lose it and all of the stability that comes with it. The fear runs deep, and it lives in our ancient mind, where we fear being useless, cast out of the village, and left to starve. We are human beings who have trauma of varying degrees, and work is triggering. Most of the fears that stem from work have to do with our perceived ability to say no to the boss, meeting deadlines, managing a large workload, having to manage others, lack of control, imposter syndrome, etc. These sorts of worries might make us believe that we are bad, useless, incapable, or insignificant. 

When you have these thoughts, start to ask yourself questions. If you had a friend who felt this way, what would you say to them? Accept your feelings, and acknowledge your triggers as your greatest teachers.

 If you feel stuck on your healing journey, working with a therapist can help. Based on your needs, our intake specialist will help you get matched up with your perfect therapist. Click here to schedule a consultation.

Starting with a creative written voice and a BA in English from ASU, Alli Cravener has become so much more than Integrative Counsel’s voice! Not only is she a writer who is passionate about connecting concepts and content, Alli is also currently a grad student working towards her Master’s in Counseling. She is also the editor-in-chief, office manager, AND intake specialist at Integrative Counsel. When you call us, you’ll talk to Alli! Alli’s interests include painting, history, learning about other people, and wearing the color pink. She likens herself to a “mouse in a palm tree”, and she loves it that way.