Our Everyday work can sometimes be quite a challenge for the nervous costume: hard deadlines, annoying colleagues, a tyrannical boss. There is little that can be changed about this fact – but very well how we deal with such adversity. Stephanie Schönberger is a mindfulness trainer and gives ten valuable ones Tips against stress in the job. (Also read: Does a job really have to make you happy?)
10 tips against stress in everyday work
1. Miss the right mindset
Take an inner attitude before starting work. How would you like to go through everyday work? Calmly? Relaxed? Sovereign? Friendly? If you know what you want, it is easier to notice that you are going wrong and find your way back faster, even in difficult terrain.
2. Become aware of your feelings
When the mood is tense, be aware of how you are doing that you may be about to react impulsively and irritably. Mentally tell yourself what you are seeing now. For example: “I am angry.” Or: “I feel overwhelmed.” Or: “I feel helpless.” By naming the current state, you recognize what is going on and at the same time create space for a more considerate reaction to the respective situation. (Also interesting: Why green investments are worthwhile)
3. Take a short breath
Breathe in slowly and exhale slowly. Each time you exhale, tell yourself internally: “I will stay calm.” Repeat at least ten times. A conscious inhalation and exhalation calms the nervous system. An associated intention strengthens the project.
4. Remember situations you have mastered
Recall challenging moments and situations in which you reacted confidently and calmly. This reminds you that you have what it takes to be the playmaker. (Worth reading: What German companies should learn from Silicon Valley big tech companies)
5. Take a different view
Be aware that all living things really just want to feel good. And unfortunately sometimes resort to questionable methods. The tyrannical supervisor as well as the annoying colleague – and yourself. This can help to develop understanding for the strenuous fellow human beings – instead of thoughts of revenge and anger.
6. Make yourself nice thoughts
Think of something you enjoy. A nice holiday memory, a person, an animal, a hobby. This calms your thoughts and emotions and gives you feelings of happiness. A satisfied, happy person acts less aggressively and impulsively than an irritated one. (Also read: These are the new business rules in the age of new work)
7. Don’t burden yourself with other people’s problems
“Your circus, your monkey” is a saying. What does it mean? Maintain equanimity, do not make the drama of others your own. If your superiors, colleagues or other people behave inexplicably, you should always ask yourself what your own part in the situation is. You can clarify your own part, for example by making an honest apology. Anything else is not your problem. But the monkey in the others’ circus. You have enough to do with your own circus.
8. Don’t hurt anyone
Try to stay non-violent – in thinking, speaking and acting. Because every thought of revenge, every open or subliminal mean word, every little harassment may be satisfactory in the short term, but in the long term you only injure yourself. (Also interesting: Office, park or home – where we can best think and work)
9. Leave the room briefly
If nothing helps: For de-escalation, leave the room for a few minutes and go through points 1 to 6 again.
10. How to get down at home
Take a comfortable sitting position. Do not move muscles for five minutes and do not swallow. This frees you from all office and everyday thoughts and gives you an energy boost. (Worth reading: These new work trends change our everyday work forever)