You’re busily replying to emails and ticking off your to-do list when it hits you: a wave of total overwhelm and anxiety.
While we might have certain tools we rely on to deal with stress when we’re at home and able to focus on relaxation, it can feel trickier to sort out this issue when you’re trying to get on with things.
What can you do in the moment to tackle stress when you’re in the middle of work?
The answer is simple: do some at-desk exercises that will bring you a moment of calm even when you’re in the office.
Handy, then, that we’ve got psychologist Dr Audrey Tang here to talk us through six of these techniques.
We highly recommend trying these out, feeling out which work best for you, then perhaps sticking them on a post-it note that’s visible the next time you’re drowning under admin.
The 5, 4, 3, 2, 1 technique
This is a classic grounding technique that’s a game-changer when you’re experiencing panic.
Break out of the spiral of overthinking and bring yourself back into the present moment by mentally listing:
- Five things you can see
- Four things you can hear
- Three things you can touch
- Two things you can smell
- One thing you can taste
The gratitude desk stretch
Dr Audrey recommends: ‘Stretch your arms and think about one thing you are proud of or grateful for that has happened so far today.
‘Stretch your legs and think about one thing you are looking forward to today.
‘Not only does this get you to focus on the now, but it also gives you a chance to reset your posture.’
Immerse yourself in your successes
You know when you’re so stressed out that you convince yourself you’re terrible at everything and destined to be sacked?
If that sounds familiar, it’s time to make yourself a mental montage of all the great stuff you’ve done.
‘Take a moment to focus on a success that you had in the past – something you were really proud of,’ Audrey suggests. ‘Make the image vibrant – really think about the sounds, smells, even tastes and sensations of that event.
‘Now focus on a success you had in the last week, even if it doesn’t seem as significant. Again, make that image really vibrant.
‘This exercise helps refocus your confidence as you think about something that you’ve achieved in the past and reminds you to aim for successes on a regular basis – even little ones.’
Revisit your ‘positivity reservoir’
Get into the habit of screenshotting and saving positive feedback – whether that’s praise from your boss or gratitude from someone who your work has affected.
When you’re feeling down, open up that positivity folder and remind yourself of all the good work you’ve done.
Thank a colleague
Gratitude – feeling it and expressing it – is a powerful tool in boosting your mental wellbeing.
Audrey tells us: ‘A great way to experience joy is by creating it – so even if you can’t think of a way to de-stress directly, focus on someone who made a difference to you and thank them.
‘By offering positive energy you may find more in yourself.’
Rephrase your internal monologue
It’s easy to get really nasty when you’re talking to yourself. But to tackle stress, it’s time to reframe that spiral of negativity.
‘Show yourself some self compassion by using statements such as “I know this is tough”, “I get that this really sucks” – by giving yourself permission to feel frustration or anger or sadness, you can minimise its intensity, and that in itself can help clear some thinking space to move through it,’ says Audrey.
Dr Audrey Tang is a chartered psychologist, mental health and wellness expert and author of The Leader’s Guide to Resilience.
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