Conquer Work Stress: Find Your Peace of Mind

Stress and anxiety are common experiences in the workplace, and they can significantly affect our productivity, job satisfaction, and overall well-being. The pressures of work, deadlines, and responsibilities can all contribute to feelings of stress and anxiety. However, there are ways to manage and cope with these feelings and to create a more positive and productive work environment. In this article, we'll explore some effective coping strategies for stress and anxiety at work.

1. Practice guided imagery exercises.
   Guided imagery is a relaxation technique that can help to reduce stress and anxiety. It involves using your imagination to create calming images in your mind. By focusing on these images and using descriptive language, you can break from everyday stresses and create a sense of peace. Guided imagery exercises can be used in guided or unguided formats, allowing individuals to find the most effective method for reducing stress and anxiety.

2. Use a worry stone or a calming crystal.
   Worry stones and calming crystals are becoming increasingly popular as tools to help people reduce stress and anxiety. These stones or crystals can be used in various ways, such as by rubbing them between your fingers, carrying them in your pocket, or placing them on your desk. They can help create a sense of inner peace and comfort when facing difficult emotions. They are also believed to have metaphysical properties that help bring clarity and focus during stressful times.

3. Engage in biofeedback or neurofeedback therapy.
   Biofeedback or neurofeedback therapy is a type of mental health treatment that uses technology to help people become aware of the signals their bodies send. This type of therapy helps people develop skills to regulate their thoughts, emotions, and behavior. By monitoring biological signs such as heart rate, breathing rate, skin temperature, and muscle tension, biofeedback therapists can help people learn how to manage stress and anxiety better. It also teaches relaxation techniques that can be used in everyday life.

4. Attend a stress management workshop or seek counseling.
   Stress can harm both your physical and mental health. Attend a stress management workshop or seek counseling if you feel overwhelmed and cannot cope with stress. The professionals at these workshops or sessions can help equip you with the necessary skills to manage stress healthily while also helping you recognize warning signs of potential burnout and how to avoid them.

5. Speak to your supervisor or HR representative about necessary workplace accommodations.
   If you need accommodations to do your job effectively, speaking with your supervisor or HR representative is important. Accommodations include flexible working hours, ergonomic chairs and desks, additional training or software, and quiet office space. You can talk about the need for accommodations with your employer to make sure you can do your job best.

6. Practice time-management techniques to reduce stress and increase productivity.
   Practicing time-management techniques is an effective way to boost productivity and reduce stress. By creating a schedule and sticking to it, you can ensure you make the most of your time. Additionally, taking regular breaks, delegating tasks, and setting realistic goals can improve your focus and stay organized. You can use these techniques with a little practice to increase your productivity while reducing stress.

7. Use a coloring book or adult coloring pages during breaks.
   Coloring books and adult coloring pages can be an effective way to relax and de-stress during breaks. Studies have found that coloring can reduce stress levels and improve concentration. Not only are these activities enjoyable, but they also help to promote mindfulness, creativity, and relaxation. As a result, taking a few minutes out of your day to color can be highly beneficial for your mental health.

8. Use a light therapy lamp to reduce symptoms of seasonal affective disorder.
   Seasonal Affective Disorder (SAD) is a type of depression that occurs during the winter due to a lack of sunlight. Light therapy is an effective treatment for SAD, and light therapy lamps are a convenient way to get daily light exposure. These lamps emit bright light that mimics natural sunlight and using them can help reduce symptoms of SAD such as mood swings, fatigue, difficulty concentrating, and changes in appetite.

9. Use a portable neck massager to relieve tension in your neck and shoulders.
   Portable neck massagers are a great way to relax, relieve tension, and relieve pain in your neck and shoulders. These massagers use vibration, heat, and massage techniques to target specific areas of your neck and shoulders. They are lightweight, easy to use, and can be used anytime, anywhere for an instant massage. Portable neck massagers are the perfect solution for those suffering from chronic pain or muscle tension due to long computer hours or other activities requiring a lot of movement.

10. Let Go of Control: Sometimes, trying to control everything can lead to more stress and anxiety. Learn to let go of things outside your control and focus on what you can influence.

1. Learning to let go of control can be difficult, especially if you're used to being in charge or feeling responsible for everything. However, letting go of control is often necessary for reducing stress and finding greater peace of mind. Here are some tips:

1. Identify What You Can and Cannot Control: Recognize that some things are outside your control, such as the weather, other people's actions, and certain life events. Focus on what you can control, such as your own thoughts, feelings, and activities.

2. Practice Acceptance: Accepting what you cannot control can help you let go of the need to try to control everything. Instead of resisting or fighting against what you cannot change, practice acceptance and focus on how you can respond positively and constructively.

3. Focus on What You Can Influence: Instead of controlling everything, focus on what you can influence. This might include your thoughts, feelings, and behaviors, as well as your own choices and decisions.

Remember, letting go of control is a process, and it may take time to feel comfortable with the idea. Be patient with yourself, practice self-compassion, and keep working towards greater acceptance and peace of mind.

1. Saying "no" at work can be challenging, especially if you're worried about how it will be received. Here are some tips for saying "no" at work:

1. Be Clear: When you say "no," be clear and direct about your response. This can help avoid confusion or misunderstandings.

2. Offer an Explanation: If appropriate, explain why you're saying "no." This can help the other person understand your perspective and reduce the likelihood of any adverse reaction.

3. Provide Alternatives: If you're saying "no" to a request, provide alternatives or suggestions that might work better for you or the team.

4. Be Firm: While being polite and professional is essential, your response must also be firm. Avoid giving a vague or uncertain answer that might be interpreted as a "maybe."

5. Consider the Impact: Before saying "no," consider the impact of your response on others and the organization. If saying "no" will have a negative impact, think if there is a way to compromise or find a solution that works for everyone.

6. Practice: If saying "no" is problematic, practice in a low-stakes situation, such as with a friend or family member. This can help you build confidence and develop a more effective communication style.

2. Remember that saying "no" is a normal part of professional communication. It's important to be polite, professional, clear, and direct in your response. You can become more comfortable and practical at saying "no" at work with practice.

3. Listen to Your Body: Pay attention to the signals your body sends you around pain, discomfort, and other sensations. Pay attention to these signals, and seek medical attention if needed. Listening to your body is essential in maintaining your overall health and well-being. Here are some additional tips for paying attention to your body's signals:

1. Identify Your Stress Responses: Pay attention to how your body responds to stress. Some common physical responses to stress include headaches, muscle tension, upset stomach, and changes in appetite. Once you've identified your stress responses, you can take steps to manage them effectively.

2. Check-in With Your Emotions: Emotions can also have a physical component, and paying attention to your emotional state can help you better understand your body's signals. Practice checking in with your emotions throughout the day, and consider journaling or talking to a therapist to help process difficult emotions.

3. Practice Body Scan Meditation: Body scan meditation is a practice that involves slowly and systematically scanning your body, paying attention to any sensations or areas of tension. This practice can help you become more attuned to your body's signals and can be a valuable tool for managing stress and anxiety.

4. Seek Out Preventative Care: Regular check-ups and preventative care can help identify potential health problems before they become serious. Ensure you get routine physical exams, dental check-ups, and recommended screenings.

Remember that your body constantly sends you signals, and paying attention to these signals can help you better manage your health and well-being.

1. What to do if you don’t like your job.

1. Dealing with a job you don't like can be challenging, but several strategies can be used to improve your situation. Here are 10 tips to help you deal with a job you don't like:

1. Identify the reasons for Your Dislike: Please try to find the specific reasons why you don't like your job. This can help you determine whether the situation is temporary or whether deeper issues must be addressed.

2. Focus on the Positives: Even in a job you don't like, there are likely some positive aspects. Focus on these and find ways to emphasize them in your work.

3. Look for Opportunities to Learn: Even if you don't like your job, there may be opportunities to learn new skills or gain experience in a particular area. Look for these opportunities and take advantage of them.

4. Build Relationships with Colleagues: Building positive relationships with colleagues can make your work environment more enjoyable. Take the time to get to know your coworkers and find ways to work together effectively.

5. Explore Other Career Options: If you're unhappy with your job, it may be time to explore other options. Look for jobs that align more closely with your interests and skills.
   If you're not satisfied with your current job, please feel free to consider other career options. Exploring different job opportunities can help you find a more fulfilling career path that better aligns with your interests and skills. Researching the job market and networking with professionals in the industry can help you get started on the way to discovering what career might be best for you.

6. Seek Feedback: Ask your supervisor for feedback on your work and areas where you can improve. This can help you stay motivated and improve your performance.

7. Take Breaks: Regular breaks during the workday can help you stay focused and reduce stress. Take breaks that allow you to recharge, such as walking or meditating.

8. Keep a Positive Attitude: While challenging, maintaining a positive attitude can help you cope with a job you don't like. Focus on what you can control and find ways to improve your situation.

Remember that dealing with a job you don't like can be difficult, but there are steps you can take to improve your situation. You can make the best of a challenging situation by focusing on the positives, setting realistic goals, and caring for yourself.

Final thoughts:

Anxiety at work can be a challenging and overwhelming experience, affecting your productivity, confidence, and overall well-being. Fortunately, several practical strategies can help you manage anxiety in the workplace and improve your mental health. These may include developing coping skills, practicing mindfulness, seeking support from colleagues or a mental health professional, and making lifestyle changes. Taking proactive steps to manage anxiety can enhance your ability to perform well at work and succeed in your career.

Simple Ways to Destress in 10-Minutes or Fewer this Holiday Season

Stress can be a significant problem for many people. It can lead to various health problems and make you feel like you are living in a constant state of anxiety.

However, there are some ways that you can manage your stress levels during the holiday season. Here are 10-minute tips to help you destress this holiday:

1) Exercise daily.

You should try to find time to exercise, even if it is just for 10 to 15 minutes per day. Exercise will allow your body and mind to relax. Exercise also helps boost energy levels by releasing blood sugar and storing it as energy for your body.

2) Prepare for the season ahead.

Make sure that everything is prepared before the holiday arrives so you don't have any last-minute stressors. One way to prepare for your holiday is to list everything you need. Ensure you have checked off all the items on your list and can easily find them when needed.

3) Create a list to stay organized.

Create a list of all the things that need to be done before the holiday arrives so that you know what needs to be done and when it needs to be done. Thanksgiving is right around the corner, and it's time to prepare your home for the holiday. That means you need to start organizing a list of all the things that need to be done before Thanksgiving arrives so that you know what needs to be done and when it needs to be done.

4) Take deep breaths to keep your mind focused and calm.

Take deep breaths throughout the day as often as possible because this can help keep your mind focused. Deep breathing can help increase oxygen flow to the brain, reduce stress and anxiety, and lower blood pressure and heart rate. These benefits of deep breathing can improve your mental health.

5) Find a quiet place to relax your mind.

Finding a quiet place to relax your mind can be hard in today's busy world. With the constant distractions of social media, emails, and text messages, it can be hard to find peace. You can find inner peace in many ways, such as by meditating or reading a book.

6) Drink some water to ensure you stay hydrated throughout the day.

Hydration is essential for your overall health. You should drink at least eight glasses of water per day, but there are other ways to stay hydrated, such as drinking tea and eating fruit and vegetables. Remember to drink some water throughout the day to maintain a healthy lifestyle.

7) Listen to some soothing music to calm your mind.

When you're feeling stressed or overwhelmed, it can be hard to find a way to calm down. One technique that may help is listening to soothing music. This is not a new idea, but studies have found that putting on some relaxing tunes can lower blood pressure, heart rate, and more.

8) Get out of the house and spend time with friends.

Sometimes you need to take a break from your busy schedules to replenish your energy. Spending time with friends is a great way to do this and can also be an excellent time to reconnect.

9) Watch your favorite TV show or movie alone.

Sometimes the best way to enjoy your favorite TV show or movie is by watching it alone. TV shows and movies are meant to be shared with others, but sometimes people want to enjoy the content in solitude.

10) Go for a walk on those cool, crisp autumn days.

Autumn is an excellent time for a walk. The crisp, cool air and crunching leaves are refreshing from the hot summer days. Autumn also provides the opportunity to find hidden treasures such as fallen leaves, acorns, and pine cones.

11) Get in touch with your feelings.

Take some time alone and write down all the emotions you are feeling. You can also write down what you want to do or say if you think that way.

12) Do something creative.

Write a poem, draw a picture, or collage images representing what the season means to you. Creative people can develop new ideas and solve problems in unique ways. They also have a strong sense of self-direction, autonomy, and mastery over their work.

13) Get moving, whether taking a walk on your lunch break or doing some stretches at your desk.

Sitting for prolonged periods is a bad habit many office workers fall into. The average person spends over seven hours a day sitting down, which is increasing with the rise of technology. Being sedentary can be just as bad for you as smoking, being obese, and not exercising.

14) Practice self-compassion.

Be kind and gentle with yourself when things get tough. You deserve to be at peace with your decisions this last year or hardships. Self-compassion is defined as being kind to oneself in instances of personal failure or suffering. It is a form of self-talk that includes acceptance and understanding. Self-compassion is a powerful tool for emotional self-regulation and stress management.

15) Get enough sleep every night.

Studies show that lack of sleep can increase your risk for depression and anxiety. Make sure you get at least seven hours of sleep a night to feel refreshed and ready for the day ahead.

16) Find your happy place.

Take a few minutes each day to think about something that makes you happy and fills you with joy. Focusing on what makes you happy is a great way to recharge your batteries and create a positive mindset. While spending time with family and friends is always essential, it's also important to take time for yourself. Think about the things that bring you joy, such as hobbies, music, books, movies, and more.

17) Practice mindfulness by taking deep breaths and focusing on what you're doing now without letting your mind wander too much.

Mindfulness is a hot topic, and everyone is talking about it. But what does mindfulness mean? Mindfulness is living in the present moment and letting go of judgment. It's an ongoing practice that helps you see your thoughts and feelings without getting carried away.

18) Don't overbook yourself!

It's tempting when so many things are going on at once, but try to take on only one thing at a time and make sure your schedule leaves plenty of downtime for relaxation!

19) Permit yourself to do nothing sometimes!

You deserve it—don't feel guilty about taking time for yourself! To be productive, you often think you must be doing something all the time. However, you are human beings and, as such, need to take time off and do nothing sometimes. You deserve time off just as much as anyone else! Taking time for yourself benefits your mental health and can help you replenish your energy levels.

20) Take a break from social media.

Social media can incite feelings of envy and FOMO. It is easy to get caught up in comparing yourself and your life to others, leading to feelings of inadequacy and depression. Take a break from social media for the next few weeks and focus on what you have going for you!

21) Create an intention list.

This is a list of things you would like to accomplish in the next year, and it’s essential to include things that make you happy. It can be challenging to go through the motions of your day-to-day life without a set of goals. So to ensure that you are fulfilling, it is important to set intentions for yourself in the coming year. Creating an intention list is an excellent way to get started if you want to live a happier and more fulfilling life.

22) Make time for yourself every day, even if it’s just 10 minutes in the morning or evening.

Taking care of yourself is essential so you can be there for others when they need you the most. It’s easy to get wrapped up in other people’s problems and forget to care for ourselves. One way you can do that is by making time for yourself every day, even if it’s just 10 minutes in the morning or evening. You should make time for yourself to do something you love, take a walk, or sit with your thoughts.

23) Meditation is another excellent way to destress; it can be done in 10 minutes or less.

It would help if you had a quiet place, sometimes alone, and some deep breaths. You can also use meditation apps for your phone or try guided meditation on YouTube.

24) Yoga is a great way to destress.

It uses movements that are specifically designed for relaxation and self-care. Yoga has other benefits, like improving flexibility, strength, balance, and more. Yoga is also a great activity with your friends and family because it can be shared among many people. Many classes will also have various levels, so there is something for everyone.

25) Do something that makes you feel good, like eating a favorite food or petting your dog.

Doing something that makes you feel good is an instant mood elevator. Your mood is directly impacted by the thoughts and behaviors you generate from the second you wake up to the second you go to sleep. It's hard to always be at your best, especially when you don't have time for things that make you happy. So, if you feel down or out of sorts, try doing something that lifts your spirits.

26). Take a bath or shower and wash your hair as a way to destress.

Everyone does a bath or shower every day, and it can be done quickly and with minimal effort. One of the best ways to do this is to wash your hair.

27) Write about your thoughts and feelings in a journal for 10 minutes (this can be done in public or private).

Journaling is used as a self-help or therapeutic tool. It can be used as a form of expression to release thoughts, feelings, and emotions that may have been pent up. Journaling can also be a form of self-reflection and an opportunity to gain clarity about one's thoughts, feelings, and goals for the future. Journaling can promote better mental health by providing a sense of order and connection.

It is the holiday season, and you feel the pressure of spending time with family and friends. You might feel stressed or anxious about what to do next. Follow these simple 10-minute tips to help you destress this holiday season.

Here’s Why You Should Learn to Manage Stress as a Busy Woman

Even though occasional stress is a part of everyday life, being under it constantly can have a negative impact on your health. And if you’re a busy woman with many goals and responsibilities, stress can prevent you from living the life you want. In this article, you’ll find out what causes stress, why it’s important to manage it, and how to do it.
Women should prioritize stress management even more than men

While there are partners who very much contribute to the household responsibilities, many women are left holding more of the work at home like cleaning, cooking, and raising kids on top of working on their careers is a recipe for chronic stress. No matter how good at multitasking you are, trying to balance all these responsibilities will take a toll on your health sooner or later, unless you learn how to manage it.

What are Other Reasons Women Tend to Be More Stressed Than Men?
According to recent statistics, women are twice as likely to experience severe stress as men and are more likely to suffer from its physical effects. [1] [2] While the reason behind increased stress levels in women is often juggling more responsibilities, a lot of studies indicate that the pay gap might also play a role. In many countries, female workers still earn less than their male coworkers even when they perform the same tasks, which can contribute to their frustration and cause tension within the workplace.

Another factor might be perceived stress levels. In one of the previous types of research, the findings revealed that more women than men thought that the quality of their working environment was low. [3] If you believe that your workload is too heavy and that your job isn’t good for you, you’re more likely to be under it.

Other causes might include:
"Toxic work environments where women can still be perceived as less capable by some employers which makes it less likely they'll get a promotion. Additionally, sexual harassment and sexism in the workplace create a hostile environment causing significant stress.
Reasons busy women might be stressed that are unrelated to gender include:
- Heavy workload – even if you love your job, trying to do too many tasks at once will eventually make you feel helpless and cause you to start doubting yourself.
- Job insecurity – worrying whether you lose your job and whether you’ll be able to pay your bills can affect your work performance and put you under chronic stress.
- Long hours – when you don’t get as much rest as you should, you might struggle not to think about work every moment of your day and end up having less time left for other obligations which further adds to the stress.
- Lack of job progression – feeling stuck in one place and not being able to fulfill your potential can make you worry about your future and increase the feeling of hopelessness.
- Unclear responsibilities – if you don’t know what’s expected of you, it’s no wonder that you’re stressed all the time. When your duties are outlined, you can come up with a plan to achieve your goals and know what to do to avoid making a mistake.
- Technology – the Internet makes it more difficult to escape work responsibilities - it’s tempting to check emails even after you’ve clocked out.
- Not having clearly outlined goals – if you have ambitions but not a realistic plan, you’ll struggle to see progress and achieve your goals.
The Impact of Working from Home on Your Stress Levels
Working remotely looks great on paper; there’s less noise, no one is looking over your shoulder and you can avoid dealing with your coworkers, all from the comfort of your home. Plus, you can wear stretchy pants and slippers all day. . But lack of supervision also means that being productive is more challenging, and working in your bedroom can disrupt your sleep. Additionally, you might be forced to care for a family member at the same time. If you work from home, learning how to manage it is even more important.

The Impact of Stress on Your Wellbeing

Why should you learn how to manage stress as a busy woman? Because you deserve to feel well enough to be able to juggle all your responsibilities and because you’re capable of doing amazing things, as long as you give yourself mental space to do so. Here’s how it can hinder you and impact your mental health and other areas of your life:

1. Poor work performance

While low levels of stress can be beneficial as they cause your body to release adrenalin that motivates you to complete a challenging task, acute stress has the opposite effect. Being overwhelmed all the time can make you feel helpless and translate into decreased productivity. 

You might struggle to make decisions, work slower than usual, and find it difficult to maintain focus, which can result in making costly mistakes. Not feeling well enough to work can make it impossible to achieve your goals and add to your frustration; you might start neglecting your other responsibilities to compensate for not meeting your objectives and worry if you’re good enough.

2. Lower self-esteem

When you’re mentally exhausted and take twice as much time to complete tasks as you used to, you might start comparing yourself to other people who cope with their responsibilities better. When you notice that your coworkers or friends don’t face as many problems as you do, especially if they’re in the same line of work, this can create a lot of doubts about your abilities. 

You might think that not being able to cope with stress means that your job isn’t for you and consider giving up, which in most cases isn’t true. Additionally, you might eventually develop a fear of failure; you might be afraid to start tasks because you know they take you more time than usual and that you’re more likely to make mistakes.

3. Burnout

Burnout is a state that is often a result of chronic stress. It might be accompanied by feeling empty, unable to cope, and experiencing a lack of purpose. If you feel tired and overwhelmed all the time, you might start to dislike your job even if you’d been passionate about it before and eventually dread going to work. However, the good news is that burnout can be prevented with stress-management techniques.

4. Neglecting other areas of your life

As women, we might feel pressured to constantly prove our worth because our gender still puts us at disadvantage in many ways. The more stressed you are and the more you struggle to be productive at work, the more you might pressure yourself to do better which has the opposite effect. This might also make it difficult for you to focus on other important things in your life, friends, family, and hobbies.

5. Not feeling satisfied with your life

Instead of recognizing that women often have to do unpaid labor, society encourages them to do it all: be a mother, a wife, and a businesswoman but without giving them the credit they deserve and encouraging them to ask for help and take a break. You don’t have to “do it all.” . And if you can’t achieve all those things, you might feel like a failure. When you’re stressed, this feeling of guilt is especially difficult to cope with: whenever you make a mistake, you might feel like you failed yourself and everyone else’s expectations of you. 

6. The impact on your relationships

If you’re in a relationship and your stress gets out of control, it can affect the bond you have with your partner. For example, you might snap at them more often, shut down instead of talking things through, avoid intimacy and even engage in passive-aggressive behaviors. Similarly, if you have kids, they aren’t just able to detect that you’re stressed, they can also become affected by it.

Physical Impact of Stress
Unfortunately, stress can also affect your body in a way that also has a negative impact on your wellbeing. Here's what you might experience if you’re under a lot of it:

1. Unexplained pains

Chronic stress isn’t a problem that you can just sweep under a carpet and forget about. The more you wait to resolve it, the more symptoms you might experience and that includes dealing with unexplained pains. Most people get headaches more frequently or struggle with back or neck pain. Even if your job isn’t physical or doesn’t require you to sit for long periods of time, having unexplained pains can cause a domino effect; it might make you overthink, worry about your health, keep you up at night and translate into less productivity at work.

2. Loss of interest in sex

One of the main reasons behind the decrease in libido is stress, which is unfortunate because sex causes your body to release hormones that promote relaxation. If you have a partner, stress might also make you less likely to be intimate in any other way and potentially cause traction in your relationship.

3. Disrupted sleep

Being under stress causes your muscles to tense and unless you realize the impact it has on your body early on and includes relaxation techniques in your routine, you essentially allow your body to practice being in that state all the time. This might make you unable to relax even when you aren’t working and eventually cause sleep problems, which in turn affect your ability to concentrate and attend to your duties.

4. Premenstrual problems

Even if you’re one of those lucky women who don’t experience mood swings and a depressive mood before or on your period, being under a lot of stress can significantly worsen your PMS symptoms. Not being able to achieve your goals and be as productive as usual can make you doubt your abilities and discourage you from working.

Quick Stress-Management Tips
It’s never too late to take steps to improve your health. Here are a few things you can do to eliminate unnecessary stress from your life:

1. Outline your goals and adjust them depending on your performance
Ambitious people might find it difficult not to set the bar too high for themselves. If you want to avoid chronic stress, evaluate your schedule regularly and break your goals into smaller ones if you struggle to achieve them.

2. Practice relaxation techniques daily
It doesn’t matter if you choose to do controlled breathing, yoga, or any other physical activity if it helps you relieve stress. Make it a part of your self-care routine, just like brushing your teeth. Remember, regular repetition is crucial in making something a habit.

3. Be kind to yourself

Being or not being productive doesn’t define your worth and it’s okay to have lazy days sometimes. Instead of telling yourself you should’ve tried harder, congratulate yourself on your effort so far. You can always do better tomorrow.

4. Try journaling

Writing down your worries can help your clear your mind and stop you from overthinking when you’re trying to sleep. Try to do it every day before bed.

5. Build a support network
Talking to your loved ones can be a great stress reliever and help you become more resilient.

References:
[1] https://onlinelibrary.wiley.com/doi/full/10.1002/brb3.497
[2] https://www.myshortlister.com/insights/workplace-stress-statistics
[3] https://www.skillsyouneed.com/rhubarb/women-workplace-stress.html 

The Biggest Stress Management Myths

Do you feel stressed often? Or maybe you don’t even remember what it feels like not to experience stress at all? You aren’t alone. According to recent statistics, around 33 percent of people frequently experience stress. [1]

As Stress Awareness Month is approaching, it’s time to look at misconceptions about stress. The more you learn about how it works, the easier it will be for you to work on managing stressors in your daily life. 

So, let’s get straight to debunking some myths: 

1. Stress is always bad
It’s commonly known that stress is associated with poor mental wellbeing and physical symptoms, and it simply feels unpleasant. However, it is also an evolutionary response that allowed us to flee predators in the past. While the dangers of modern life can’t be escaped in a literal sense, stress still plays an important role in helping you survive and deal with your responsibilities. 

For example, imagine that you have a deadline at work, which makes you feel nervous because you really care about your job. That distress gives you the motivation to submit your work and resolve this feeling as soon as possible. 

Some psychologists such as Kelly McGonigal believe that stress shouldn’t be seen as the enemy and encourage people to see it in a more positive light. While investigating stress and looking at several studies, McGonigal found out that stress has a negative impact on people’s health but only if they view it as harmful. 

This might not be as dangerous as we previously thought it was and your attitude towards it matters. However, this doesn’t mean that your job is done here, and you can just forget stress management techniques and give up on changing your lifestyle. It means that changing the way you think about worries can adjust the way your body responds to it and give you the space you need to learn how to manage it in the long run. 

In her Ted Talk, McGonigal also mentions a study conducted by Harvard University, which findings revealed that participants who were taught to rethink their stress response, ended up feeling less anxious than participants who saw this as negative. 

What’s even more surprising, the first group’s physical stress response changed too; their blood vessels stayed relaxed as opposed to constricting more. So, the next time you feel stressed tell yourself that it’s okay to feel this way. Instead of seeing stress as your enemy, imagine that it’s your body’s way of preparing you for what’s to come and work with it, not against it.

2. Stress motivates you

At the same time, too much stress is never a good thing and might have the opposite effect. If you constantly feel distressed, you might become overwhelmed and lose the ability to prioritize tasks. Heightened stress levels might also affect your concentration, causing you to procrastinate more often. 

The more you delay completing a task, the more stressed you might feel and the less likely you’re to deal with it, which can trap you in a vicious cycle. Just like everything in life, stress is only beneficial in moderation. 

 3. Life is stressful so you can’t do anything to manage stress

If you think about it, there’s so little you have control over. Sure, it’s up to you to work towards your goals and make sure you live a fulfilling life but the unexpected can shatter your plans in an instant, a natural disaster, war, chronic disease, sudden death and so on. Even if you’re an optimist, you must admit that life is stressful and it’s difficult to take a break from daily responsibilities. 

However, it doesn’t mean that you should just accept being stressed and not do anything to try to manage it. If you let stress escalate, you might soon find yourself under chronic stress and suffer from many unpleasant health difficulties. The key is finding a technique that allows you to achieve your goals and fulfil your responsibilities without feeling too overwhelmed.  

4. Stress management techniques are one size fits all

Mindfulness, breathing, going for walks, doing yoga, eating healthy… I’m sure you’ve heard it all. And if you incorporate those techniques into your daily life, you should live stress-free, right? Unfortunately, it’s impossible to eliminate stress from your life and not every coping skill will suit everyone’s needs because we all have different personalities and deal with different life circumstances. 

People who are neurotic are more prone to overthinking and might need a different approach than people who have a more optimistic mindset. Similarly, while journaling can help some clear their minds, other people might find themselves stuck in their heads even more and people who are restless might find practicing mindfulness to be initially too frustrating, which will only add to their distress.

Additionally, while self-care is important, taking time to relax might not be enough to successfully reduce it. A helpful approach includes identifying your values and increasing activities that help you live according to these values. This approach will allow you to increase your sense of purpose and make you more resilient and equipped to deal with stress.

If you’re currently dealing with worries and don’t know where to start, choose one stress management strategy and if it doesn’t work, don’t give up. It’s easy to jump to conclusions and think there’s something wrong with you but remember that stress is complex. 

5. Stress looks the same to everyone

Stress manifests itself differently in everyone. Some people might experience racing thoughts, others increased heartbeat or sweaty palms and some a combination of both emotional and physical symptoms. Similarly, the impact of it will vary from person to person because we all handle things differently. Therefore, it’s so important to experiment with several stress management techniques and find the one that works for you specifically. 

6. You can always tell when you’re stressed

Do you ever give yourself a full-body scan and pay attention to where you experience stress in your body and how intense it is? Most people don’t bother analyzing their stress levels because they see it as something straightforward: you either feel on edge or you don’t. However, things aren’t this simple and it’s common to experience stress and not even realize it. 

For example, people who deal with prolonged but not acute stress might not notice a change in their mood but start getting unexplained pains, experience concentration problems or get sick more easily. If you have new symptoms that can’t be tied to any other diagnosis, stress is likely to be the culprit. 

7. You should start worrying about stress only when it gets bad

The longer you wait to deal with your worries, the more it escalates and the more difficult it gets to manage in the long run. While you’ll experience very few symptoms at first, you might end up feeling overwhelmed in the future. It’s best to treat every symptom as a warning sign and not delay seeking help because the consequences might be costly. 

For example, minor stress can be managed with lifestyle changes but if you ignore the problem, you might find yourself unable to work, lose your job as a result, neglect your relationships, and develop physical symptoms. Don’t wait until you can no longer cope and take care of your health as soon as you notice that something’s wrong. 

8. Sleeping well and eating right is all you need to reduce stress

A healthy lifestyle isn’t enough to cope with stress because it doesn’t get to the root of the problem. Eating well might help you improve your mood and getting the required amount of sleep will increase your focus but while these kinds of positive changes in your lifestyle are beneficial, you should also consider the source of your stress, not just treat the symptoms. 

For example, if work overwhelms you, it might be because you’re afraid of failure or don’t think you’re good enough. In that case, you’ll need to improve your self-esteem and reduce a tendency towards perfectionism. An important part of stress management isn’t just doing relaxing activities but also finding out where it’s coming from and working on correcting the problem.  

9. Stress management techniques aim to eliminate stress from your life

Contrary to what some people might think, avoiding everything that might cause you stress isn’t the goal here, not to mention that it’s not possible. If you try to avoid stress, you’ll never progress and you’ll be stuck in the same place in life. 

For example, you’d no longer attend job interviews, you’d stop going on dates and never take risks to achieve your goals. Learning how to manage it can help you become more resilient and facing a challenge helps you grow. 

10. Stress is just a reaction to what’s happening around us

A lot of people believe that stress is a natural reaction to what’s happening in their lives, which is true to some extent but also implies that we have little control over how we approach to stress. It is mostly a product of our thoughts. For example, consider the way people with social anxiety and those without it approach social situations and how their experiences might differ. 

The first group might feel stressed at the thought of meeting new people because they imagine worst-case scenarios while the second won’t think twice about it. Understanding this is important because it reminds you that modifying the way you think about stressful situations can help you change the way you react to them. 

11. Positive events don’t cause stress

Have you ever felt excited but worried at the same time? If you care about something and want to do it well, it’s natural to feel stressed even if the event or experience is positive. For example, findings from a study that looked at brides’ stress indicate that women who are engaged and dealing with wedding planning are more likely to be stressed. [3] 

While your wedding is supposed to be the happiest day of your life but very often comes with heightened levels of stress. Similarly, the main purpose of traveling is to go on a holiday but packing and planning might be stressful. 

12. Stress causes cancer

While prolonged stress can put you more at risk of developing certain health issues, it doesn’t directly cause them. Often, people turn to harmful coping skills as a result of stress, such as smoking or unhealthy eating, that might all contribute to developing cancer in the future. Believing that stress can cause cancer can only add to your distress. Instead of worrying about potential consequences, focus on what you can do to do better manage it. 

13. Stress is a mental health issue

While it can be debilitating, it’s not classified as a mental health issue or a disease. However, chronic stress is commonly associated with mental health problems such as anxiety and depression and puts you more at risk of developing them. Therefore, it’s important to seek help once you feel like things are getting out of control.

References:

[1] https://geekhealthjournal.com/stress-statistics/
[2]https://www.sciencedirect.com/science/article/abs/pii/S0306452214005387?via%3Dihub
[3] https://www.proquest.com/openview/c99993662fdb216ca2ce0c325834b8e3/1?pq-origsite=gscholar&cbl=18750&diss=y

How to Manage Anxiety in Social Situations

While some people are social butterflies, others find interactions nerve-wracking. However, it’s never too late to improve your social skills and become a people person. Learning how to manage your anxiety in social situations will help you enjoy your life more and open the doors to more friendships and professional opportunities.
Here are a few tips that can help you overcome social anxiety:

1. Master stress-management techniques

The best way to manage anxiety regardless of what social situation you’re dealing with is to regularly practice stress-management techniques. You’ll benefit from this approach the most if you combine two or more methods. For example, one of the most popular techniques is mindful breathing. To give it a go, put your hand on your belly and the other hand on your chest, then inhale through your nose so that your belly pushes your hand out. Exhale through pursed lips and repeat the whole process. Alternatively, you can try to remember to breathe in through your nose and breathe out through your mouth whenever you feel stressed.

Another effective relaxation technique is visualizing yourself in your happy place. All you must do is think of a place that is soothing; it can be an actual place or an imaginary world where your worries don’t exist. At the same time, try to engage all your senses and focus on what you can see, hear, touch, smell, and taste. Once you’ve gotten the hang of it, you can combine it with breathing techniques.  

2. Understand your fear

If the prospect of engaging in social interactions fills you with dread, you aren’t alone. Many people struggle with social anxiety to some degree; however, everyone’s experience is different. Some might simply feel nervous when meeting new people, others might get sick just at the thought of going to a social event and avoid leaving the house. But whichever category you fall into, you should start by understanding the way your fear works. 

First, think about the last time social interaction made you feel anxious and try to write down all other emotions you experienced such as fear, shame and so on. Then try to pair the emotions with thoughts, bodily sensations, and behaviors. For example, you might have been nervous at a party and your inability to interact with strangers made you feel helpless, evoked negative thoughts about yourself and caused you to sweat. Eventually, you decided to stay in the corner and not talk to anyone. Getting to know your fear will give you more clarity on how to approach it and eventually overcome it.  

3. Practice social interactions to help keep social anxiety at an arm’s length

It might not be what you want to hear but exposure is important. If you want to get good at something, you must practice it a lot, just like you would if you wanted to master a new language. Being social is a skill and while you might need more time to get there than other people, you can learn it.

So how can you get out of your comfort zone? You don’t have to force yourself to chat with strangers straight away or have conversations you don’t want to have. You can start small and give yourself a daily challenge. For example, you could make it your goal to smile at strangers when you’re out and about, then progress onto asking shop assistants how their day is going, initiating social meetings, and showing up to social events. This might seem terrifying to you now but the more you practice, the easier it will get. 

After every exposure, it’s important to reflect on it. Once you’ve completed a challenge, ask yourself, was it as bad as I thought? How did that experience compare to what I think was going to happen? What did I learn from it? For example, the more you interact with people, the more you’ll realize that people aren’t as harsh on you as you are on yourself and that seeing someone smile back at you might put you in a good mood. And even if you happen to do something embarrassing, remember that it all of us do at some point. 

4. Ask your friends for support

As you gradually learn how to get out of your comfort zone, it’s sometimes a good idea to reach out for support. For example, if you want to go to a party, you can ask your friends to go with you. However, it’s important to remember not to rely on this kind of aid too much because it might result in increased anxiety when you’re on your own and prevent you from directly testing your fears which is essential to overcoming social anxiety. Your friends should encourage you to get out of your shell, not speak for you or do things for you. 

5. Become a good listener

People who experience anxiety in social situations are focused on the way other people view them and how their bodies react (for example, you might experience trembling voice, sweating or stomachache), often failing to connect with the other person. So, if you want to distract yourself from feeling anxious and become a better conversationalist in general, you should make practice being a good listener. A good listener is someone who pays attention to what the other person is telling you about but also empathizes with it. Remember to visualize everything the other person is saying and respond with nonverbal cues, which can be as simple as nodding. 

6. Try positive affirmations

Imagine that you’re feeling disappointed because you’ve just failed an exam. If you’re not an optimistic person, your inner voice might tell you that you’re stupid and you’ll get nowhere in life. And the more thoughts like that arise in your mind, the worse you’ll feel. As you can see, your thoughts can influence your mood and your mood can influence your thoughts. Knowing this, you can manipulate the way you feel and improve your confidence by learning how to adopt a more positive mindset.  

The simplest way to become more positive and self-confident is by practicing positive affirmations. All you need is to stand in front of the mirror every day and repeat motivational statements to yourself for a few minutes. It doesn’t even matter if they’re true or not because the more you repeat them, the more you’ll start believing them and a change of behavior will follow. For example, you can tell yourself that you’re self-confident, friendly, and sociable and that people like you. Additionally, try to visualize whatever you say to really influence your thoughts.  

7. Try a guided meditation

Nowadays guided meditations are popular as they allow you to improve a lot of issues by simply listening to a voice and following simple steps. And, of course, it means you can find plenty of resources to help you deal with social anxiety. One of the most popular ones is social anxiety hypnosis by Michael Sealey that you can find on YouTube. As you can see in the comments, a lot of people swear by it and say that it helped them make a tremendous change in their lives. 

8. Pay attention to your thoughts

You might think, but wait, aren’t you supposed to silence the inner voice that’s telling you that you’ll make a fool out of yourself? The problem is that ignoring the issue won’t help you progress. Additionally, your thoughts might already be so automatic that you might not even realize you’re experiencing them and so can’t really change them.  

Whenever you feel anxious, try to pay attention to what thoughts accompany this feeling. For example, you might engage in self-deprecation: “I’m boring and nobody likes me” or catastrophize, “I’m feeling anxious, so I’ll probably fail this interview.” For every negative thought that arises in your mind, you should come up with a more realistic statement. For example, you can tell yourself, “I’ve been anxious many times before and that didn’t stop me” and that people will worry more about how they come across to others than whether they like you or not.  

Believe it or not, you’re your worst critic and people see you in a more positive light than you think. This phenomenon is known as the ‘liking gap’ and it’s supported by research. For example, in the study published in Psychological Science Journal participants were invited to have 5-minutes conversations with each other followed by ranking how much they liked their conversation partner and how much they thought their partner liked them. Most participants underestimated the impression they made on others which shows that people don’t judge you as harshly as you judge yourself. [1]  

Changing your thoughts doesn’t happen over time and takes a lot of practice. It’s recommended that you first learn how to be more mindful to become more self-aware of your mental state. You can check out our last article that explores what mindfulness is in-depth, but the general idea is to become aware of your surroundings. You can practice it by fully focusing on what you’re doing in each moment instead of letting your mind wander. 

9. Become your own cheerleader

Struggling with social anxiety can be very isolating as people who feel comfortable in social situations don’t understand how challenging they are to you. Even if your friends are supportive, they’ll never fully comprehend what it feels like to fail to navigate something you’re expected to be good at. Therefore, you should remember to be your own cheerleader and congratulate yourself on every effort. Did you smile at a stranger? Tell yourself that you did well. Did you manage to start a conversation? Treat yourself to your favorite food. 

You can also keep a journal in which you document every successful interaction and even the smallest improvement. Whenever you feel like you aren’t advancing enough or face an obstacle, you can read through your past entries and see how far you’ve come. This kind of positive reinforcement will encourage you to keep going and consequently boost your self-esteem. The better you feel about yourself, the less likely you are to struggle with self-deprecating thoughts and anxiety.

10. Think of creative ways to boost your confidence and manage social anxiety  

If it works, it doesn’t matter what it takes to get there. This doesn’t mean you should use alcohol or drugs to manage your anxiety but there are plenty of creative techniques you can use to become more confident. For example, a lot of people benefit from watching a TV show with a strong lead and drawing inspiration from their behavior. You don’t have to transform into a completely different person, but it helps to adopt some of the mannerisms and then imagine yourself that you’re the character whenever you have to interact socially.

Another thing that can help is listening to motivational music. If imagining yourself as a TV character doesn’t work, why not visualize yourself acting confident? Before any upcoming social event, play the chosen song and do your best to picture yourself nailing all social interactions. Combine it with positive affirmations for more effect. 

And if you enjoy a challenge, you could always sign up for acting classes. This is a huge step out of your comfort zone but can serve as a ‘shock therapy’ and help you get over the fear faster.  

11. Consider therapy to help manage your social anxiety

In many people’s cases, social anxiety is a result of certain personality traits and traumatic childhood experiences so professional help might be necessary to appropriately address the problem. Cognitive Behavioral Therapy (CBT) is the best treatment option for people who struggle with social situations as it involves making changes to your thought process and emotions attached to specific situations to eventually modify your behavior.

CBT recognizes that negative self-talk can lead to avoidance behaviors and gradually introduces you to anxiety-inducing situations. Even if you’re having success with some of the tips mentioned in this article, professional treatment is always a good idea. 

References:

[1] The Liking Gap in Conversations: Do People Like Us More Than We Think? - Erica J. Boothby, Gus Cooney, Gillian M. Sandstrom, Margaret S. Clark, 2018 (sagepub.com)