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Manage Your Stress & Anxiety

Writer's picture: Paul SaundersPaul Saunders

8 Ways to Manage Work Stress & Anxiety


Our brain functions best when it is both alert and calm. This state allows us to think clearly, make better decisions, and respond effectively to challenges. When we are overly stressed or anxious, our brain’s ability to process information and solve problems can be impaired. Conversely, when we are too relaxed, we may lack the necessary focus and energy to motivate ourselves and tackle tasks efficiently. When we are too relaxed we procrastinate until it becomes urgent, and our stress levels push us to act.


If we are too stressed, for too long a period of time then this becomes a pattern or habit the brain adopts even when it doesn’t need to be stressed. The function of stress, or cortisol in the brain, is to ensure we are alert and active.


Cortisol helps us wake up in the morning, be alert in an emergency or when facing danger, and helps us do our work tasks efficiently.  But being under stress for too long, with no mechanisms to clear out the cortisol or balance the minds chemicals, leads to overloading sections of our brain.


This impacts our short-term memory, we forget things easily, we cannot concentrate in meetings,  we get tired quickly and need coffee and other substances to help us stay alert.


Our perspective is constantly impacted by our stress levels, and this impacts our judgement and decision making.   


Striking a balance between alertness and calmness is key to maintaining optimal mental performance. Optimal mental performance is a learnt behaviour, it requires us to create habits and practice mental performance techniques.


Here are eight strategies to help you achieve this balance and manage work stress and anxiety:

1. Prioritise and Organise

  • Be Purposeful: Begin your day by stating what you want to achieve. This sets a clear direction for you and your brain, and helps you stay focused.

  • Set Realistic Goals: Avoid overloading yourself. Set achievable goals and celebrate small victories. One goal achieved a day is 365 goals a year.

  • Make a To-Do List: Break down your tasks into manageable chunks. Prioritise them based on urgency and importance. Allocate specific times for tasks and stick to your schedule.

  • Plan Ahead: Don’t just plan for the day or week ahead – plan ahead, think forward a few months, know what is coming. This helps you stay on top of your schedule, and ensures you become proactive rather than reactive with tasks.

 

2. Practice Mindfulness and Relaxation Techniques

  • Micro-breaks throughout the day: Our brain and body need to recharge throughout the day. Create micro-breaks every two hours to check, make notes, clear your mind, and reset yourself for the next piece of work or meeting.  

  • Deep Breathing: Before and after a meeting or task, take deep breaths to calm your mind. Inhale slowly through your nose, hold for a few seconds, and exhale through your mouth.

  • Meditation: Spend five minutes at least three times a day meditating. This can help clear your mind and reduce stress.


3. Maintain a Healthy Work-Life Balance

  • Set Boundaries: Clearly define your work hours and stick to them. Avoid taking work home whenever possible.

  • Take Breaks: Regular breaks can help you recharge. Step away from your desk, take a walk, or do something you enjoy that is not work related.


4. Stay Physically Active

  • Exercise Regularly: Physical activity can reduce stress hormones and trigger the release of endorphins, which improve your mood.

  • Stretching: Simple stretches at your desk can relieve tension and improve circulation. Short bursts of intense aerobic exercises for ten minutes can clear out cortisol and balance your mind.


5. Develop Healthy Habits

  • Eat Well: A balanced diet can improve your overall well-being and energy levels.

  • Sleep: Ensure you get enough rest. Quality sleep is crucial for managing stress.

 

6. Stay Optimistic

  • Positive Thinking: Focus on the positives and practice gratitude. This can shift your mindset and reduce anxiety.

  • Avoid Perfectionism: Accept that mistakes are part of learning. Aim for progress, not perfection. Aim to learn from mistakes and be optimistic about your ability to improve and achieve your goals.

  • Debrief and accept setbacks.  You cannot control everything and so sometimes things happen that cause setbacks in your life. When that happens take time to  debrief and reflect with someone you trust. Clear any negative emotions from the setback, help your mind reset. Reaffirm your goals and mental balance.

        

7. Think on Your Feet and Stay Calm in Meetings or Difficult Situations

  • Prepare in Advance: Familiarise yourself with the agenda and key points before the meeting. This will boost your confidence.

  • Active Listening: Pay close attention to what others are saying. This helps you respond thoughtfully and stay engaged.

  • Pause Before Responding: Take a moment to gather your thoughts before speaking. This can help you articulate your ideas more clearly.

  • Stay Positive and Solution-Focused: Focus on finding solutions rather than dwelling on problems. This mindset can help you remain calm and constructive.

  • Body Language: Maintain open and confident body language. This can help you feel more in control and project calmness to others.

  • Ask Questions: If you’re unsure about something, don’t hesitate to ask for clarification. This shows you’re engaged and willing to understand the issue better.


8. Seek Support

  • Talk to Someone: Sharing your concerns with a friend, family member, or colleague can provide relief and perspective.

  • Professional Help: If stress becomes overwhelming, consider seeking help from a mental health professional.

  • Avoid Procrastination: Tackle tasks as they come instead of delaying them, which can increase stress.


By incorporating these 8 strategies into your daily routine, you can better manage work stress and anxiety, leading to a more balanced and productive life. Remember, it’s important to find what works best for you and make self-care a priority.


If you need support with stress & anxiety management, contact Paul Saunders, Psychologist and Executive Coach, at paulsaunders@LNC.com.au

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