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10 Ways to Instantly Reduce Stress at Work

10 Ways to Instantly Reduce Stress at Work

A difficult client, a fuming boss, a tight deadline – these are some of the many possible occasions that can make your stress levels soar while you are at work. Needless to say, to find a solution to your problem, being stressed out won’t help you move forward. You need to regain your calm, think clearly, define actionable steps and overcome the problem bit by bit.

Moreover, we all know that stress is essentially bad for us, and has damaging effects on our long term health. Keeping calm and carrying on is more than just a popular internet meme – it’s a skill we all should learn to master.

We are wired to react in a “fight or flight” way, but a grumpy person on the subway is simply not as life-threatening as an approaching lion in our prehistoric days. For this reason, we need to learn to control our reaction to stressful situations and adapt to our modern times that are filled to the brim with stress.

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Whenever you are faced with a situation that can make your adrenaline and cortisol levels spike and your heart pound too quickly, there are a number of actions you can take to bring your stress levels down. None of these actions require more than 15 minutes, and most of them require a simple change in mindset or location, but all of these help you break out of the vicious circle of being faced with stress at work and reacting like a hamster on a wheel.

1. Go for a walk

If you can disappear from your cubicle for a few minutes, head outside and walk around the block. You’ll get some fresh air in your lungs and fresh thoughts in your mind. Did you know that Mandela used to go for a walk every morning to think through the upcoming day?

2. Listen to calming music

Pop your earphones, and listen to some calming music: classical music, new age, post rock – whatever brings you in that blissful state of relaxation.

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3. Follow a short guided meditation

Turn your chair towards a window, or -if all else fails- hide in the bathroom for a few minutes, and listen to a guided meditation on your computer, smartphone or MP3 player. There are many smartphone apps that contain enjoyable guided meditations that can help you bring your zen back.

4. Watch pictures of kittens or puppies

You might think that watching internet memes of cute kittens is a waste of your time or a guilty pleasure, but there’s actually some benefit in watching these adorable young pets. Research suggest that watching kittens or puppies can reduce your stress levels.

5. Have a warm drink

Research suggests that we see other people as more sympathetic when we hold a warm drink as compared to when we hold a cold drink. Moreover, taking the time to get yourself a nice cup of tea or coffee can be that little bit of comfort you need during a difficult moment.

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6. Do a few stretches to get your blood circulating

Refresh your thoughts by doing some quick physical activity. Check out a yoga sequence for your office to twist your spine, or do a few jumping jacks and wall push-ups. Any activity that breaks the rut of overthinking the problem that causes stress in the first place, will have a (temporary) positive effect.

7. Stop by the cubicle of a befriended coworker

Talk to a friend about the situation that upsets you, get a pat on your shoulder or hug when you need it, and feel that heavy weight getting relieved from your chest. A situation can look much less intimidating once you discussed it over with a trustee.

8. Watch your urge, and let it go

Zen masters teach us to sit through our discomfort, to simply watch our urge to start frantically running around, smile, and let it go. Don’t follow your monkey-mind or reptilian midbrain and blindly follow your first instinct. Instead, watch your urge to react then think if your reaction is correct and if this will bring you a step closer to the solution.

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9. Take a time-out in a quiet room

If the general buzz in your office adds to your stress-levels, then seek out a quiet place (for example, an empty meeting room or your library) away from the situation and come back to your inner peace. Being away from a stressful environment of an office and enjoying a more peaceful location can do wonders to your stress-levels.

10. If you are pressed for time: take three deep breaths before reacting

If a reaction is expected from you right away, then allow yourself at least the time to take three breaths before acting or replying. Breathe deeply into your diaphragm to calm your mind and body. Singers, babies and yogis all know the benefit of abdominal breathing. Teach yourself this skill, as it offers an emergency time-out whenever and wherever you need it.

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Published on June 5, 2018

Is It Time for a Career Change? Find Your Answer Here with These Steps

Is It Time for a Career Change? Find Your Answer Here with These Steps

Are you challenged at work? Do you regret career decisions? Are you happy? If the answer to the questions leads to a negative feeling, it is time to determine next steps.

Many people settle for a career that no longer brings satisfaction. Most will respond by stating, “I am surviving” if a colleague asks them “How’s work?”

Settling for a job to pay bills and maintain a lifestyle is stagnation. You can re-direct the journey of a career with confidence by taking control of future decisions. After all, you deserve to be live a happy life that will offer a work-life balance . Let’s look at the reasons why you need a career change and how to make it happen for a more fulfilling life.

Signs that you need a career change

The challenges of dissatisfaction in a career can have a negative impact on our mental health. As a result, our mental health can lead to the obvious appearance of stress, aging, weight gain and internal health issues.

You deserve a career that will fulfill the inner desire of true happiness. Here are common factors that it is time for you to change your career.

Physical signs

Are you aging since you started your job? Do you have anxiety? What about work-related injuries?

It feels amazing to receive a pay cheque, but you deserve to work in an environment that brings out the best of you. If the work environment is hazardous, speak to your boss about alternative options.

In the case that colleagues or your boss take advantage of your kindness, feeling the anxiety of fear of losing your job because of a high-stress environment may not be right for you.

Mental signs

One out of five Americans has mental health issues, according to Mental Health America.[1] In most cases, it is related to stress.

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I remember working at a job in a work environment where harassment was acceptable. I had to walk on eggshells to avoid crossing the line with colleagues. My friends started to notice the difference in that I seemed out of character. It was then that I knew that changing a career to freelancing was the right decision.

Here is a list of mental signs of workplace unhappiness:

  • The tension in your neck
  • Difficulties with sleeping
  • Unable to concentrate
  • High anxiety
  • Depression

If you start to feel your self-esteem is diminishing, it is time to consider if working in a high-stress industry is for you. The truth is, this negative energy will be transferred to people in your life like friends and family.

Why a career change is good for you

I have a friend that works in the medical industry. She was once a nurse working directly with patients in one of the top hospitals in her area. After five years, she started to internalize the issues with her patients to the point where she felt depressed after work hours. It impacted her relationship with her family and she almost lost herself.

One day, she decided to wake up and take control of her destiny. She started applying for new medical jobs in the office. It meant working on medical documentation of patients which is not an ideal career based on what society expects a medical professional to perform. But she started to feel happier.

It is a classic example of a person that was negatively impacted by issues at work, stayed in the same industry but changed careers.

A career change can fulfill a lifelong dream, increase one’s self-esteem or revive the excitement for one’s work.

You know a career change can be the right decision to make if you experience one or all of these:

  • Working in a negative workplace: Don’t be discouraged. A negative workplace can be changed by working at a new organization.
  • Working with a difficult boss: The challenges of working with a difficult boss can be stressful. All it takes is communication. You can address the issue directly with a manager professionally and respectfully.
  • Feeling lost about what you do: Most people stay at their jobs and settle for mediocrity because of the fear of failure or the unknown. The rise to success often comes with working a tedious role or stepping outside of one’s comfort zone. If you fear the idea of being involved in activities that are new, remember that life is short. Mediocrity will only continue to make you feel as if life is passing you by.

Common mistakes of people making a career change

Most people that feel they need a career are frustrated with their situation at work. What is your situation?

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  • Desire for an increase of salary: The desire for a higher income can persuade some to believe they are in the wrong career. The issue with this is more money requires more time in the office or taking on several positions at a time. At times, pursuing a high-income role can be the complete opposite of what one is expected. It is what happens when a colleague leaves a company to a new one and returns several years later.
  • Overnight decision: Let’s face it. We make overnight decisions when stressed out or disappointed with situations at work. The problem with a quick decision is the negative and positive points is overlooked.
  • Rejected for a promotion: I have heard stories of managers that applied ten times for a position throughout a 5-year period. Yes, it sounds to be a lengthy process, but at times, a promotion requires time. Avoid changing a career if you do not see the results of a promotion currently.
  • Bored at work: Think deeply about this point. If you work a job that is repetitive, it is normal to feel bored. You can spice it up by changing the appearance of your desk, socializing with new employees in a different department, joining a leadership committee at work or coming to work with enthusiasm. Sometimes, all it takes is you to change jobs into a fun situation.

A career change can take time, networking, education and the job search process can be a journey. Here is a list of things to consider before making a final decision:

  • How long have you worked in your career?
  • What is the problem at work? Do you work well with the team?
  • Do you receive recognition?
  • Can you consider working in a new department?

The reason it is important to think about the work situation is some people decide to change career for factors that are insignificant. Factors that can potentially change if the person works in a different department or new organization. Here is a list of unimportant factors to think about before you decide to make the transition:

Now that you had a chance to review your work situation and none of these recommendations can help, it is time to take the next step.

How to make the change for a successful career (Step-by-step)

The ultimate key to success is to go through a career transition step by step to avoid making the wrong decision.

1. Write a career plan

A career plan has a dead line for action steps that includes taking new courses, learning a new language, networking or improving issues at work.[2] A career plan should be kept in your wallet because it will motivate you to keep pursuing the role.

You can learn how to set your career plan here.

2. Weigh your options

If you have a degree in Accounting, write down five positions in this industry of interest. The good news is diplomas and degrees can be used to a variety of roles to choose.

You don’t have to stick to what society holds a top job, in the end, choosing the right role that will make you happy is priceless.

3. Be real about the pros and cons

It is time to be honest about strengths, weaknesses, opportunities and threats that are impacting the current situation.

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A SWOT Analysis of a career can include:

  • Economic factors
  • Direct competition: Is this role in high demand?
  • Location: Do you need to move? If the goal is to work in tech and living in Cincinnati is not realistic, consider moving to San Francisco.
  • Achievements: To stand out from the competition achievements like awards, committee involvement, freelance work or volunteering is a recipe for success.
  • Education: Do you need to go back to school? Education can be expensive. However, online courses, webinars or self-study is an option.

A career blueprint is the first step to creating realistic goals. A person without goals will be disappointed without a clear direction of what to do next.

4. Find a mentor

A mentor that works in the desired position can share the pros and cons of working in the role. Here is a list of questions to ask a mentor:

  • What is required to be successful in the role?
  • What certification or educational development is needed?
  • What are the challenges of the role?
  • Is there potential for career advancement?

A chat at a coffee shop with a mentor can change your mind about the desire for a career change.

Find out how to pick a good mentor for yourself in this article: A Good Mentor Is Hard to Find: What to Look for in a Mentor

5. Research salary

Some people decide to change careers for a role that pays less or perks like benefits to make up for the difference in previous to potential salary.

It can reveal the cities throughout the country that offer a higher salary for those that have an interest in relocating for work.

6. Be realistic

If your goal is to move up into an executive position, it is time to be honest about where you are in your career.

For example, if boardroom meetings, high-level discussions about financials or attending weekly networking events are boring, an executive role may not be right for you. If you are an introvert and working with people every day is nerve wrecking, you need to reconsider a job in sales.

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Ask yourself if you can work in this role for the next five years of your life. If other benefits that come with the role are enticing, other roles are fit that will make you happy.

7. Volunteer first

A person that wants to become a manager should take on volunteer opportunities to experience the reality of the position.

Becoming a committee member to pursue a presidential opportunity can provide a perspective on leadership, maintaining a budget and public speaking.

Volunteer in a role until you are certain that it is the right opportunity.

8. Prepare your career tools

I recommend asking a boss, colleague or mentor for career tools. If you prefer professional assistance, you can seek out resume writing assistance. Here is a list of things to consider when preparing career tools:

  • Online search: Search your name online to see what shows up. I recommend searching images that are on Facebook, Twitter, Snapchat or other sites on a personal account. The last thing you want to realize is the job search is unsuccessful because there is unprofessional content you posted online.
  • Be LinkedIn ready: Recruiters conduct a LinkedIn search to see if the work experience is the same on a resume. Remember to change the wording on LinkedIn from the resume, or it will appear there was no effort put into creating the profile.
  • Portfolio: A portfolio of work is recommended for people that work in the arts, writing, graphic design and other fields. I recommend a portfolio online and one that is available in hand when attending job interviews or networking meetups.

Final thoughts

It takes time to move towards a new career. Pay attention to the physical and mental signs to maintain your health. You deserve to work in happiness and come home stress-free. If you avoid the common mistakes people make, you will discover the role that is the best fit with your skillsets.

Master these action steps and changing careers will be on your terms to make the best decision for your future.

Featured photo credit: Pexels via pexels.com

Reference

[1]Mental Health America: The State of Mental Health in America
[2]MIT Global Education & Career Development: Make a Career Plan

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