The workplace can be a source of considerable stress. Worries, conflicts, inefficient management, overwork, and many other factors can cause frustration and further discomfort. Fortunately, there are some remedies you can take to help calm down. First, take a moment to focus on your breathing and activate your body. In addition, it stimulates the senses to have a positive effect on your mood. If that's still not enough, put the other tips into practice to improve your mental attitude and quickly find peace of mind.
Steps
Part 1 of 3: Relax the Body
Step 1. Slow down your breathing rate
Taking deep, calibrated breaths can help calm the mind and body considerably. If you have a chance to be alone, place your hands on your abdomen and inhale deeply for 5 seconds. You need to get enough air into your body to visibly inflate your abdomen. After a short pause, exhale slowly until all the air has been thrown out.
- Stay focused, inhale through your nose and exhale through your mouth.
- If you are around other people, just mentally count to 5 as you inhale deeply, then count to 5 again as you exhale.
- Try to focus your attention exclusively on the breath, taking other thoughts away from the mind without judging them.
Step 2. Stretch while at your work station
If you can't get away from it, stand up and stretch your muscles for a few seconds. You can rotate your head, shoulders and feet even while sitting. Alternately contracting and relaxing your muscles can help you calm down.
- Focus on one particular muscle or muscle group at a time. For example, start by frowning as much as you can on everyone in your face for 20 seconds, then slowly relax them.
- Now move to the neck and so on, gradually continuing downwards, until it reaches the toes.
Step 3. Increase your heart rate
Increasing your heart rate for short periods of time can help relieve stress. While it is not enough to completely eliminate anxiety, exercising helps you manage and control emotions better. Exercising and staying active for at least 10 minutes at a time is all it takes to ensure positive changes.
- Exercising can help you clarify your thoughts with the advantage of being able to better reflect on the problems you are facing at work.
- You can exercise during your lunch break.
- If possible, sneak into the bathroom or stairwell and do a series of jumping jacks or two. The endorphins released by the body when you exercise can have a very powerful relaxing effect on the mind. Better yet, step outside for a few moments to take a short brisk walk.
- Taking a short walk in the fresh air will give you the opportunity to breathe, move and stimulate many of your senses in one fell swoop.
Part 2 of 3: Engage the Senses
Step 1. Have something you like in sight
A photo of a loved one or one of your favorite souvenirs are great examples. Place such an object in a spot that allows you to look at it whenever you want. Putting fresh flowers in a vase on your desk is another good example.
If there is nothing pleasant to look at in the immediate area, visualize a place or person you like in your mind. This simple visualization exercise can help you calm down
Step 2. Try vocal toning
This is a useful technique for reducing the amount of stress hormones in the body. It consists of making a vocalization similar to the "om" sound used by yoga practitioners. Find a place where you can be alone in peace and give it a try.
- Sit with your back straight and make the "mmmm" sound with your lips closed and your jaw relaxed.
- You may feel embarrassed at first, but the breathing and vibrations caused by vocalizing can induce pleasant sensations in the face, heart and even stomach.
Step 3. Listen to something you like
If you are often tense or anxious when at work, relaxing background music can help calm you down. Humming or humming along with a piece of music you like can be particularly effective, but you can also just listen.
- The sounds of nature can be just as relaxing. By searching online you can find all sorts of recordings, from the roar of the waves, to the sound of the wind, to the singing of birds.
- It would be even better if you could place a small fountain near your desk to enjoy the sounds and gurgling emitted by the flowing water.
Step 4. Smell, touch or taste something pleasant
Stimulating the senses that generally remain dormant while you work with sensations you like can help you relax. Keep something in the cupboard to help wake them up, such as scented candles, a stress ball, or a tasty and healthy snack.
It is important to point out the difference between eating because it feels stressed and stimulating the sense of taste to calm the mind. For example, surely this article is not meant to urge you to open a packet of potato chips every time you feel your blood boiling. In those cases, even chewing gum can serve the purpose
Part 3 of 3: Overcoming the Frustration
Step 1. Find a solution
We generally get frustrated when we feel like we can't get what we want in a situation. At work, it could mean not being at the helm of a project or not having the answers you are waiting for in the time you want. Remind yourself that there is a solution to any problem. Staying passive will only gradually increase your stress and frustration, so take steps to find a solution to your problems.
- Focus solely on the things you can control. For example, you can't change a person's character, but you can change the way you react to their behavior.
- Make a list of the things that worry you, then gather ideas to find ways around obstacles.
- Without complaining about your personal problems or gossiping, ask an experienced colleague or mentor for advice on how he would behave if he were faced with the same difficulties as you. Be very careful not to speak inappropriately of your colleagues.
Step 2. Let it out with an understanding partner
In addition to breathing exercises, talking to someone is also a great way to calm down. Interacting face-to-face with a relaxed person is particularly effective, especially if they already have your trust. You can also try playing games and incentives to improve your and your colleagues' mood and feel more relaxed at work and more confident about yourself and the situation. This way you can also establish stronger bonds between you.
- Having good communication with your peers is key. If you and another colleague are frequently frustrated with each other, arrange a meeting to talk to each other. Being able to count on the support of other people who work with you will allow you to better understand and solve your problems. You can approach it with simplicity, for example you could say "Hey Sara why don't we sit down for a moment and chat to make sure we feel the same way about our upcoming project?".
- Be cautious when venting your thoughts. Spreading over your problems and frustrations to someone else in your office can be helpful in alleviating negative feelings. However, it could make it worse if your boss or someone else accidentally hears you complaining. Also, just letting off steam isn't helpful if you don't take any practical steps to resolve the situation later.
Step 3. Verbally reassure yourself
Whatever your reason for feeling stressed out, it may help to remind yourself that the world is not about to end. Repeat to yourself "This situation is only temporary", you will find that it can have a surprisingly calming effect. It would be even better if you said these words or something similar aloud.
- Your thoughts as well as your words influence your feelings as much as your behaviors. Reassuring yourself not only serves to calm you down, but also to achieve a more positive mental attitude that will allow you to enjoy the day better.
- Other simple statements that can help to reassure you are "I feel good" and "It will work out."
Step 4. Write down the reasons why you feel upset
Strange as it may seem, forcing yourself to address the specific reasons for your discomfort can help you calm down. The best way to try and figure out what exactly is bothering you is to try and write it down.
- Not only will the act of writing itself help you calm down, transferring negative feelings and thoughts onto paper can be useful in being able to clarify and find a solution to your problems.
- Putting your concerns in writing can also help you understand the best way to address the source of your frustration or anxiety and take the necessary steps.
Step 5. Rework the frustrating scenarios in a humorous way
You may even be able to laugh at it if you can mentally step back and reexamine the frustrating or stressful experiences. To increase your chances of succeeding, find ways to analyze potential sources of frustration by contextualizing them in a witty way.
Let's take an example: create a billboard like the one of the bingo that includes all the aspects of your work that have frustrated you over time. The next time a similar situation arises, mark the respective box on the board and try to laugh at it instead of being irritated by what happened
Step 6. Work more efficiently instead of harder
Set priorities and manage your time better so you don't feel forced to work hard to get your homework done. The habit of procrastinating can be a source of considerable stress even in the workplace, while if you manage to stay even in carrying out your projects, you will feel much calmer and happier. Managing your working days effectively will also help you feel more productive and therefore more satisfied with your work.
- Organize your tasks according to priorities.
- Break down complex tasks to make them more manageable.
- Get your work done early if doing so can help relieve some of the stress.
Step 7. Pretend to be calm
As difficult as it may sound, it's worth a try because it actually works. Focus on not losing control of your emotions and act as if you are not upset at all. As if by magic, your mood may change to match your behavior.
Step 8. Get help from a professional
If stress, frustration, or anger is omnipresent in your day, it's worth talking to a mental health expert. There is absolutely nothing wrong with seeking help to learn how to better manage your emotions. It will give you a way to feel calmer, happier, and even more productive at work.
- Contact your doctor for advice on a good professional in your area.
- Alternatively, you can search for information through an online forum or contact a support group dedicated to those with problems at work. There are many other people like you who are frustrated by their work situation and together it may be easier to overcome problems by offering each other support and advice.
