Stress at Work: 5 Steps to Finding Calm
Often, we head into work with the expectations of not only doing a job well done, but also enjoying our coworkers. This expectation can quickly dissolve due to many contributing factors. Let us have the discussion about the systemic mistreatment that certain individuals are facing in their workplaces due to traits such as religion, sexual orientation, ethnicity, race, or gender. That of inherent bias to unambiguous discrimination, Americans continue to struggle with and face mistreatment at their jobs, given the amount of time we spend at the workplace, it is often the backdrop for such activities. At some workplaces, targeting occurs to individuals that might not be typically discriminated against in another setting, but is singled out for bullying or constant derision. Perhaps, it starts off subtle, one person disputes using a “scapegoat,” as their target. While others are aware, really not looking out for one another for one reason or another. It is not defined as discrimination or bullying but a battle to shift blame onto someone else. This type of workplace, one that feels unsafe physically or emotionally, greatly affects one’s mental health. Not only for the one who is the receiver of the attacks but for those who live with the fear of the residual affect.
The impact of this occurring causes a phenomenon called hyper-vigilance (brains way of protecting the body from danger) to set in, which can create anxiety, panic disorder, generalized anxiety disorder or many other mental health concerns. A constant state of being defensive, leaving us unable to do our very best while at work.
Here are some suggestions to decrease stress at work to avoid burnout:
Take care of yourself.
Use mindfulness breathing techniques to decompress stress, stay focused in the present moment, walks during lunch, soft music, and develop a daily self-care routine
Identify your negative emotions.
Scan your body to find out how to decrease the intensity of these emotions, use a 30 second rule of not responding when feeling these negative emotions
Practice gratitude.
When something positive happens, write it down to reflect and acknowledge the good at your workplace
Spend time in the company of “good” coworkers.
Spend more time with those who replenish you, are supportive emotionally, and who make you feel accepted and relaxed
What brought you to this job?
Connect with the passion, explore the meaningfulness in this work.
As we are all faced with stressors, especially during this difficult time, our workplace is one in which we should feel safe. Standing firm and using positive coping skills can decrease stress. Speaking with a supervisor and being open about your feelings, is another option to reduce stressors. If you need help in decreasing stress on the job or stress in general, perhaps counseling can help. You are not alone.
Roubicek & Thacker Counseling is Fresno’s premier provider of individual, couples, family, and group therapy. We offer in-person and online remote therapy sessions. Contact us today to change the way you feel.