We all have those moments at the office where we want to go to the bathroom and have a good cry. However, as adults, we can’t exactly do that. Stressful situations can make us feel like we’re drowning, but there are some foolproof ways you can remain calm when you’re feeling under the pump at the office.
Take Deep Breaths
Katie Richards from Virtual Legal offers her advice. “I find that taking big deep breaths, drinking water and having relaxation music playing in the background with a lemongrass oil diffuser in the room make a massive difference.” Find out more about Virtual Legal by following them on Facebook and Twitter. When you’re sitting at your desk in your executive office chair, put your hands on the table, close your eyes and count to ten. Breathe in for one second, hold for one second, and let it go. Do this five times; it will keep your blood pressure down.
Lucy Brock shares her advice. “First and foremost take a deep breath and promise yourself to stay strong, take time to assess the facts - even if you are in a face to face meeting. Gather your thoughts and gain an understanding for the outcome you believe is fair. Then present the facts and gear the conversation toward your desired outcome.” Find out more about Lucy by following her on Instagram.
If you’re in a stressful situation, remember something exciting that you’re going to do in the future. This could be thinking about your next holiday, going home and cuddling your pet or even just thinking about crashing on your plush couch and binge watching Netflix. Thinking of the positives will keep you in the right state of mind, and help you work towards reaching that goal.
Implement Mindful Techniques
Dr Brooklyn Storme from Cerebellum Consulting offers her professional advice. “Keep your cool at work by implementing Mindfulness techniques. A simple strategy such as Mindful Tasting is a fun and easy way to restore balance. In your break, grab a snack. Imagine you have an apple. What you want to do is use each of your five senses one at a time to eat it. Begin by looking at the Apple and noticing the colour, markings, size. Next you might touch it. Notice the feel of its bumps and ridges, where it's hard and soft, smooth or textured. Then bite it. Pay attention to the sound the Apple makes when you do that. Chew the Apple and notice what it tastes like. Does the Apple smell good now you've bitten into it? Swallow the bite and notice any residual flavour or taste in your mouth. This activity takes around four-five minutes and no one will ever know you are doing it!” Find out more about Cerebellum Consulting by following them on Facebook and Instagram.
Consider Possible Outcomes
Gauri Maini from The Culture Advantage offers her advice. ““Create alternate scenarios that look at competing priorities with compassion. What are the pressures on you and on the other people in these various scenarios, what possible outcomes would you be proud of, what are different ways you could achieve these outcomes? Find ways to anticipate what may go wrong or not to plan. What might you do if that happens? Remember that your mind is wired to think of the worst possible scenarios. Some of these scenarios that may play out in our mind may be, “my wife will be very upset if I go out with my mates today” or “my mother will be disappointed if I postpone visiting her” or... you know the game, hey! Make plans to achieve different outcomes to what you are imagining. Incentivise your effort – what will you personally find rewarding about the outcomes you are chasing?” Find out more about The Culture Advantage by following them on Facebook and Instagram.
Take Notice Of Negativity
Januta Ribinskas from Executive Wellbeing offers her advice. “Start to notice if you buy into negative conversations (some people whine and don’t try to find a positive solution. Notice if you are resistant to change-this gives you the opportunity to work past that. Get to know how your body feels as stress gets downloaded to your body, relax your shoulders, stand up and move, take small breaks. Be aware of toxic people if you have to work with them, try not to take their stuff on board.” Find out more about Executive Wellbeing by following them on LinkedIn and Instagram. You can also find her eBook here.
Write Down Your Feelings
When you get home after a stressful day, write down what you felt, what made you feel that way, and how you overcame it. If you didn’t overcome it, write down a few ways you think you could overcome the situation, should it come up again in the future. Sit somewhere comfortable, such as on your modular sofa, where you can unwind and take the pressure off your body.
Work is stressful, and it seems to get worse every year. These tips can help keep you calm and focused, and enjoy things in life, rather than let things get you down.