Work Stress SOS: Mastering a 3-Step Technique for Managing Stress
Before delving into strategies to manage stress, it's essential to acknowledge that there's no one-size-fits-all solution. Stress isn't something we can switch off like a device; it's a complex human experience. However, by approaching ourselves with care and curiosity, we can realistically hope to navigate stress more effectively.
So, what exactly is stress? The World Health Organization defines it as
"a state of worry or mental tension caused by a difficult situation."
Essentially, stress is our response to perceived threats or challenges in our lives. These triggers vary from person to person, often stemming from our past experiences and upbringing. For instance, if you grew up with a perfectionistic parent, you might perceive mistakes as threatening.
photo credit: mindmypeelings
The key to working with stress is learning to respond to it with curiosity and intentionality, rather than rumination and reactivity. When we encounter such triggers, our brains respond with the classic stress symptoms—racing heart, sweating, etc. We often cope by either overworking (fight response) or avoiding tasks (flight response). Understanding the root cause of our triggers is crucial before tackling how to manage them. To identify a trigger - pause when you feel overwhelmed ask yourself;
‘What is the most difficult part of this for me right now?’
Is it how a colleague spoke to you? Is it a looming deadline? Is it forgetting to send an email? What was the hardest part about that for you and what fear is it pointing to? Once we have identified that, you have noted the root cause of your stress before you have begun to spiral into a stress response.
Once we've identified our triggers and their underlying reasons, we can work on returning to a state of calm—the window of tolerance (see picture adjacent). Imagine this window as the zone where we feel safe and balanced. Triggers push us out of this zone into hyperarousal (anxiety) or hypoarousal (low mood). To bring ourselves back, we communicate with our vagus nerve through intentional breathing.
Breathing deeply signals to our brain that we're not in immediate danger, allowing us to regain control. Diaphragmatic breathing, where you breathe in deeply through your nose, hold, and exhale slowly, is a simple yet powerful technique to reset your stress response.
Use the guided breathing visual adjacent for additional support.
After resetting, it's essential to assess whether our worry is hypothetical or practical. If it's hypothetical, focus on what's happening rather than dwelling on 'what ifs.' For practical concerns, brainstorm solutions and break them down into manageable steps.
In summary, managing stress involves noticing triggers, resetting our physiological response through diaphragmatic breathing, and engaging our problem-solving skills to address the underlying issues. By approaching stress with understanding and self-compassion, we can learn to respond rather than react, ultimately fostering resilience and creating a happier work life.
If you are interested in gleaning some bespoke help with work stress, I would love to hear from you. visit our get started page, to well, get started!
Thank you for reading!
Jessica
The Emotional Health Coach
