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 sources of stress. You can determine these 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 some signs that you are stressed out about that particular event.
Being stressed out starts with your mind, your thoughts. This indicates that these symptoms were brought about by merely thinking about the activity.
This means your thoughts can cause you stress. 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 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 the sources of stress in your workplace.
You could cope with stress by re-directing your thoughts positively, and by being an optimist. You should realize first, that these feelings of stress are natural and human, but you should learn how to manage them. Hence, to successfully cope with stress, 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 ten seconds and then exhale forcefully through your mouth. Do this at least ten times 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 a means of sharing what you know. It could also be one method of helping out your colleagues, and of bonding 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 exercises before the activity
You can do arm stretching exercises, or simply exercise by opening and closing your 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 from the way you think. Convert your thoughts into positive ones and you’ll notice that you’d be a happier person; less stressed out and relaxed than before.