Work can be stressful – different personalities, too much to do, boring work, hard work, mistakes.
How can you stay calm among that?
- Clear your desk/work area before you leave work
- Write down every to do, don’t keep it in your head
- Create a check in jar for work so you keep aware of your emotions and needs and aren’t drained by the end of the day
- Take a 5 min break after 30-90 minutes depending on your focus level
- Do office yoga
- Don’t participate in gossip and complain sessions with co-workers
- Stay present to what you are working on and use a post it to remind you if you get interrupted
- Have a piece of nature in your work area
- Create systems and checklists for things you do routinely
- Listen to calming music
In the book Working with You is Killing Me by Katherine Crowley and Kathi Elster [affiliate link] they share how to unhook yourself at work.
First you unhook physically . Examples – breathing, pause, unclenching your jaw, maybe imagining a protective shell around you, a walk, time in nature
Secondly unhook mentally. Examples – think about the facts not the emotions, inventory the situation, talk back to the emotion, think powerful thoughts, calm thoughts, detach from the other person’s venom.
Thirdly unhook verbally. Examples – speak up. Speak proactively – how can we solve this. Setting a boundary. Making clear requests. Talk calmly. Set up a time to talk.
Finally unhook with a business tool to depersonalize the situation. Examples – policies, job description, documenting, time log, weekly meetings, forms