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10 Simple Ways To Deal With Sadness When You Still Need To Work

10 Simple Ways To Deal With Sadness When You Still Need To Work

There’s overwhelming pressure to look happy at work when you’re dealing with sadness. The “mask” you wear can be unbearable.  What happens when you just filed for divorce?  When your children are in trouble? When you’re in trouble?  There is a way to accept your sadness and not let it control you.  The last thing you want is to appear weak or vulnerable in the office.  Here are some ways to help you deal with sadness and stay focused.

1. Be sad.

Don’t force happy. As long as you get the work done on time, no one is going to notice. Aside from crying openly in the office, manage your sadness in other ways:  write yourself an email listing all your sad thoughts, bring a knitted-stress ball to work.  You can stick needles in it during lunch as you imagine the person or thing doing you wrong.  It’s important not to hold this heavy, negative energy in your body.  You may let it out on the wrong person in the next cubicle.

2. Put together a self-care kit & don’t forget it at home.

Your bag is going to be heavy during this time, but for good reason.  Bring a few of your favorite magazines, lavender oil for relaxation, scented hand cream, aspirin, and a few bags of your favorite hot beverage, like coffee, tea or cocoa.  When everything else fails, grab one of these before a meltdown.

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3. Eat well.

Cooking is one of the hardest things to do when sad, so keep it simple, but delicious.  Favorite kid foods can bring back memories of comfortable, safe moments growing up.  Fix a couple of almond butter and strawberry jam sandwiches or a simple grilled cheese with tomato soup.  These pack enough basic nutrition to keep you alive, give you some energy to make eye contact, and help you last until the next break.

4. Listen to audio books.

It’s one of the best ways to keep people off your back.  Pop in a motivational book or the latest novel and drift away.  If you find your mind wandering, turn it off, but keep the plugs in your ears. Passersby will think you’re still listening and will not want to disturb you.

5. Do productive spurts of 45 minutes.

You have little energy for work, when all your energy is working out what’s happening in your life. Break your days up into 45-minute blocks of steady productivity.  After each block, smoke a cigarette, take a walk, or disappear for a few minutes to clear your head.  If you have to stay near the phone, consider letting some calls go to voicemail in between blocks to give you time to clear your head, and start again.

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6. Keep pesky co-workers at bay.

Establish healthy boundaries with talkative types who demand time and energy to act like you’re really interested in what they’re saying. You can use email and skip the face-to-face “check-ins.”

7. Eat at your desk.

Instead of joining the crew for lunch, stay behind.  You can eat in your office or desk and sit with your sadness. Be open to any solutions that arise.  Again, don’t suppress how you feel.  Oftentimes, in the routine of a workday, you may get the answers you need.

8. Get some sun and fresh air.

Leave the office.  If eating lunch at your desk doesn’t work, step outside for some fresh air, and natural vitamin D.  Vitamin D is a natural mood booster, and all it takes is 10 minutes.  The fresh air will soothe your nerves and give you a sense of well-being.

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9. Spend time in the bathroom.

Can’t sit at your desk for lunch or leave the office without someone making a big stink?  Go to the bathroom for a little rest and relaxation.  Not exactly the most serene place, but a notable venue for contemplation.  Stand or sit and do some deep breathing (bring that lavender oil, just in case) and feel your sadness.  Let it out. There’s plenty of tissue on deck.

10. Ask for help.

If you feel overwhelmed, ask a trusted colleague to help.  Perhaps, you can offer to take a shift or finish one of their projects as an exchange.  Keep the work you’re handing over small, and manageable, and use your free-time to focus on less, demanding tasks.

Sometimes the best way to deal with sadness that lasts more than a few days is to take some time off.  They don’t call them “personal days” for nothing.

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Last Updated on December 10, 2019

5 Smart Reasons to Start Journal Writing Today

5 Smart Reasons to Start Journal Writing Today

Here’s the truth: your effectiveness at life is not what it could be. You’re missing out.

Each day passes by and you have nothing to prove that it even happened. Did you achieve something? Go on a date? Have an emotional breakthrough? Who knows?

But what you do know is that you don’t want to make the same mistakes that you’ve made in the past.

Our lives are full of hidden gems of knowledge and insight, and the most recent events in our lives contain the most useful gems of all. Do you know why? It’s simple, those hidden lessons are the most up to date, meaning they have the largest impact on what we’re doing right now.

But the question is, how do you get those lessons? There’s a simple way to do it, and it doesn’t involve time machines:

Journal writing.

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Improved mental clarity, the ability to see our lives in the big picture, as well as serving as a piece of evidence cataloguing every success we’ve ever had; we are provided all of the above and more by doing some journal writing.

Journal writing is a useful and flexible tool to help shed light on achieving your goals.

Here’s 5 smart reasons why you should do journal writing:

1. Journals Help You Have a Better Connection with Your Values, Emotions, and Goals

By journaling about what you believe in, why you believe it, how you feel, and what your goals are, you understand your relationships with these things better. This is because you must sort through the mental clutter and provide details on why you do what you do and feel what you feel.

Consider this:

Perhaps you’ve spent the last year or so working at a job you don’t like. It would be easy to just suck it up and keep working with your head down, going on as if it’s supposed to be normal to not like your job. Nobody else is complaining, so why should you, right?

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But a little journal writing will set things straight for you. You don’t like your job. You feel like it’s robbing you of happiness and satisfaction, and you don’t see yourself better there in the future.

The other workers? Maybe they don’t know, maybe they don’t care. But you do, you know and care enough to do something about it. And you’re capable of fixing this problem because your journal writing allows you to finally be honest with yourself about it.

2. Journals Improve Mental Clarity and Help Improve Your Focus

If there’s one thing journal writing is good for, it’s clearing the mental clutter.

How does it work? Simply, whenever you have a problem and write about it in a journal, you transfer the problem from your head to the paper. This empties the mind, allowing allocation of precious resources to problem-solving rather than problem-storing.

Let’s say you’ve been juggling several tasks at work. You’ve got data entry, testing, e-mails, problems with the boss, and so on—enough to overwhelm you—but as you start journal writing, things become clearer and easier to understand: Data entry can actually wait till Thursday; Bill kindly offered earlier to do my testing; For e-mails, I can check them now; the boss is just upset because Becky called in sick, etc.

You become better able to focus and reason your tasks out, and this is an indispensable and useful skill to have.

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3. Journals Improve Insight and Understanding

As a positive consequence of improving your mental clarity, you become more open to insights you may have missed before. As you write your notes out, you’re essentially having a dialogue with yourself. This draws out insights that you would have missed otherwise; it’s almost as if two people are working together to better understand each other. This kind of insight is only available to the person who has taken the time to connect with and understand themselves in the form of writing.

Once you’ve gotten a few entries written down, new insights can be gleaned from reading over them. What themes do you see in your life? Do you keep switching goals halfway through? Are you constantly dating the same type of people who aren’t good for you? Have you slowly but surely pushed people out of your life for fear of being hurt?

All of these questions can be answered by simply self-reflecting, but you can only discover the answers if you’ve captured them in writing. These questions are going to be tough to answer without a journal of your actions and experiences.

4. Journals Track Your Overall Development

Life happens, and it can happen fast. Sometimes we don’t take the time to stop and look around at what’s happening to us at each moment. We don’t get to see the step-by-step progress that we’re making in our own lives. So what happens? One day it’s the future, and you have no idea how you’ve gotten there.

Journal writing allows you to see how you’ve changed over time, so you can see where you did things right, and you can see where you took a misstep and fell.

The great thing about journals is that you’ll know what that misstep was, and you can make sure it doesn’t happen again—all because you made sure to log it, allowing yourself to learn from your mistakes.

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5. Journals Facilitate Personal Growth

The best thing about journal writing is that no matter what you end up writing about, it’s hard to not grow from it. You can’t just look at a past entry in which you acted shamefully and say “that was dumb, anyway!” No, we say “I will never make a dumb choice like that again!”

It’s impossible not to grow when it comes to journal writing. That’s what makes journal writing such a powerful tool, whether it’s about achieving goals, becoming a better person, or just general personal-development. No matter what you use it for, you’ll eventually see yourself growing as a person.

Kickstart Journaling

How can journaling best be of use to you? To vent your emotions? To help achieve your goals? To help clear your mind? What do you think makes journaling such a useful life skill?

Know the answer? Then it’s about time you reap the benefits of journal writing and start putting pen to paper.

Here’s what you can do to start journaling:

Featured photo credit: Jealous Weekends via unsplash.com

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