Staying Centered Under Pressure

Workplace stress is inevitable, but chronic stress impairs decision-making, damages relationships, and harms health. Learning to manage stress is essential for long-term success.

Recognizing Stress Signals:

Physical: Headaches, muscle tension, fatigue, sleep problems, digestive issues

Emotional: Irritability, anxiety, feeling overwhelmed, mood swings, loss of motivation

Cognitive: Difficulty concentrating, memory problems, constant worrying, racing thoughts

Behavioral: Changes in appetite, procrastination, withdrawing from others, nervous habits

Immediate Stress Management:

• Deep Breathing: Box breathing (4 counts in, hold 4, out 4, hold 4) activates your parasympathetic nervous system
• Progressive Muscle Relaxation: Tense and release muscle groups systematically
• Grounding Techniques: 5-4-3-2-1 method (name 5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste)
• Brief Physical Activity: A short walk or stretching can reset your nervous system
• Positive Self-Talk: Replace 'I can't handle this' with 'I've handled difficult situations before'

Long-Term Stress Reduction:

• Regular Exercise: 30 minutes of moderate activity most days significantly reduces stress
• Sleep Hygiene: Maintain consistent sleep schedule, 7-9 hours nightly
• Healthy Boundaries: Learn to say no, protect personal time, separate work from home
• Social Support: Maintain relationships outside work, seek support when needed
• Mindfulness Practice: Even 10 minutes daily can reduce stress and improve emotional regulation
• Time Management: Reduce stress by organizing tasks, setting priorities, and avoiding procrastination

When to Seek Help:

Professional help is appropriate when stress:

• Persists despite self-management efforts
• Significantly impacts work performance or relationships
• Leads to substance use or other unhealthy coping
• Causes thoughts of self-harm