Coping with stress in the workplace may be difficult if the stressful activities happen simultaneously. Understanding however that stress is part of normal daily activities would help you cope with it. You should also be aware that the mind plays a crucial role in coping with stress.
There are numerous causes of stress. Some of them are the following:
- Upcoming reports where you may be a presenter
- A meeting where you are assigned to speak
- A new boss
- A new partner
- A new assignment
- A demotion
- A promotion
These are only some of the reasons why you can be stressed out at work. You should know how to pinpoint your source of stress. You can determine this by the following indications:
- When you think about the activity, your pulses quicken and your heart beats faster
- You hyperventilate
- Your muscles are tense
- You have butterflies in your stomach
- You can’t keep still or the opposite- you freeze
- You sweat profusely
These are the signs that you are stressed out about that particular event. If you noticed the though had made you react that way. It started with your mind, your thoughts. There was no actual physical occurrence that had brought the signs of stress. This indicates that these symptoms just by merely thinking about the activity.
This means your thoughts cause you stress. This denotes also that for you to cope with stress in the workplace, you have to know how to control or manage your thoughts.
The hypothalamus is the center of the central nervous system and it is what allows you to feel. It responds to your feelings and needs. If it does not acknowledge the stimuli, then nothing happens. It is crucial that you understand this so you could deal with your sources of stress in your workplace.
Stress management and how to cope with stress means you have to re-direct your thoughts and way of thinking. You should realize first, that these feelings of stress are natural and human, but you should learn how to manage and cope with them. Hence, to successfully cope with them you have to change the way you think.
Here are pointers on how to manage your stress
Perform breathing exercises
When you start becoming stressed out with the thought, breathe deeply for several minutes. Inhale deeply through your nose, hold it for seconds and then exhale forcefully through your mouth. Do this for several seconds until your breathing becomes even.
Perceive the activity as something positive
While doing this, look for something positive in the activity. Let’s say it’s a report you’ll have to do before your colleagues; think of the activity as just a means of sharing and not a daunting one. It could also be a means of helping out your colleagues or having a bonding time with them.
Believe in yourself
Have faith in yourself. Top management is asking you to present because they believe in you and you should believe in yourself too. Oftentimes the worst enemy you can have is yourself. Don’t let that happen to you. Imagine yourself presenting the report calmly and successfully. Keep that image in mind as you breathe deeply.
Do minimal exercise before the activity
You can do arm stretching exercises or simply exercise by opening and closing the fist while doing your breathing exercises. This would channel your energy into something physical and would also get your mind off your anxiety and stress.
Methods of successful stress management vary from one person to another. What’s important is to remember that coping with stress in the workplace should start in the way you think. Convert your thoughts into positive ones and you’ll notice that you’d be less stressed out than before.
