You’ve Got to Go To Work…But it’ so dang Stressful!

Work is one of those things that most of us have got to do. Even if you’re working at your literal dream job, it’s still work. There are still productivity standards to meet, people to interact with, and demands on your time. Here are a few concrete tips to help you get through your workday with a little more ease and a little less stress.

• Think about all of the pros of work in general and your job in particular. For most of us, the paycheck is one of the most important benefits of work, but it’s not the only benefit. Take a few minutes and write down the things you like most about your job. Common examples include: pay, benefits such as health insurance, structure, routine, sense of purpose, and social interaction. What do you like about work and your job? Write it down, and keep it on a notecard that you can refer to throughout your work day.
• Do you need reasonable work accommodations? Think about your work. Are there things that could make the job easier? If you are struggling in any way, it may be beneficial to talk with your Human Resources department to ask about accommodations that may be available to you. Feel free to talk with your medical and mental health providers to ask if they would recommend any specific accommodations to request. Remember, you can’t get what you don’t ask for!
• Take a few minutes for yourself prior to the start of every work day. Before you leave for work, use a few minutes to breathe, pray, meditate, listen to a favorite song, or just enjoy a cup of tea or coffee.
• When you enter your workspace, whether it’s in your home office or in a physical work location, get intentional about greeting the day. Say hello to coworkers. Make an effort to greet the day with gratitude and positivity. It’s going to be a good day and a productive shift. You can do this, and you can lift up your coworkers to do the same.
• As you complete a work task, step away from your work space, reach your arms up to the sky and then touch your toes. Check that task off of your list (mentally and/or literally), and repeat the word “Release”. Take three deep breaths, and then you can get a start on the next task. If there were coworkers who helped you with that task, take just a moment to thank them for their participation.
• Use your breaks wisely. If possible, leave your work environment during lunch and any other breaks. When you stay in your same spot, it’s too easy to keep checking emails, answer phone calls, and continue other work tasks. If it is available to you, go outside for some fresh air, even if only for a few minutes.
• Focus on nourishing and hydrating your body throughout the day. Make sure you drink water throughout the day, and if possible, eat healthy snacks and lunch. We need proper fuel to get through the day. Consider snacks that include nutrients and are low on processed foods. Healthy snacks include fresh fruit, carrots, celery, almonds, cashews, granola bars, and yogurt. Healthy lunches include salads, soups, sandwiches, and really anything that you may enjoy. When you pack your lunch, you usually have more time to relax, you save money, and you’re going to almost always have a healthier option. When you go through the drive through, you’re spending more time in your car, you have less time to eat and savor your food, you’re spending more money, and your lunch is almost certainly going to be less nutritious.
• If possible, spend some quality time with your coworkers. You may utilize your breaks for silent time with yourself, or you may enjoy finding time to sit with coworkers.
• When your workday is done, take a few minutes to reflect on all that you have accomplished and congratulate yourself for your achievements. It’s also important to recognize that the work is really never “done”. If you didn’t get as much done as you had wanted to for the day, it’s perfectly okay. You can try again tomorrow. You’ve done enough, and you are enough.
• If it is helpful and relevant for your occupation, you might use the last 10 minutes in your day to start your “to do” list for the next work day, so you can put a healthy end to this day and rest knowing that you’ve got a good plan for tomorrow’s work. Once your list is done, stand up, stretch, and repeat the word “release”. This is especially important for people who work from home.
• Once you get home (or leave your home office) make a ritual of leaving work and entering your home. Greet your family, roommates, and/or pets when you get home. Put your work stuff away, wash your hands, and it may even help to get out of your “work clothes” and into your “home” clothes. You may have “work” to do at home as well, such as meal preparation, child rearing activities, caring for your pet, or housekeeping. Give yourself grace as you work on these tasks. Ask for help, and do just what is needed. No more. Your home is your home…it is your space for rest, leisure, and connection. Not judgment.

To be clear, there are so many different types of work, that it’s possible that some of these tips just won’t apply to your specific workplace. If you are truly struggling with your workday, please make sure that you are talking with your support systems, including your therapist or doctor, family, coworkers, and Human Resources Department. Work can be hard. But, it doesn’t have to be insurmountable.

If you are finding that your work stress is getting out of hand, please reach out for help. If you are in the state of Georgia, we have several therapists and a nurse practitioner who can help! Call 678-332-7955 or visit us at www.thenorthropconnection.com. If you are outside of the state of Georgia, you can find competent therapists at www.psychologytoday.com.