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Break the Cycle

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3 strategies to help you steer clear of stress before it happens

When you know a high-stress event is coming up, it’s natural to stress yourself out before it even happens. That anticipation can cause you to spiral down a rabbit hole of “what ifs,” and those thoughts can feel both mentally and emotionally taxing. Researchers say this common pattern is called “meta-stress,” and it happens when you stress in advance about something that hasn’t even taken place yet. No one wants to deal with meta-stress, which is why we have three strategies to offer you that will help you avoid potential stressors before they get the best of you.

First strategy: work in a way that works best for you. When you’re fighting against your body’s natural working hours, any small hiccup can feel distressing, and you end up feeling tired, unproductive and overwhelmed. That’s why experts say it can be helpful to understand your internal rhythm to manage stress on a broader scale. To figure out what works best for you, try out different schedules. If you know you’re not a morning person, don’t force yourself to wake up extra early. Your physiological cue is the perfect cue: listen to it and it will help you work stress-free.

Second strategy: set boundaries. While it’s not always possible to avoid those stressors entirely, setting boundaries with your work and your devices can help you mitigate some of those anxious feelings. Studies have shown that the mere expectation of checking work email after hours can be stressful on workers, and anticipating those emails before they come can hinder our time outside of the office. By making a conscious effort to leave work at work, you can embrace a healthier work-life integration and feel better about powering off at the end of the day.

Third strategy: keep communication clear. Stress is often a byproduct of communication errors, and studies show that prioritizing clear, direct interactions with others can help you avoid miscommunications that can take a toll on your mental well-being. For example, if you know that you have a pending deadline and feel overwhelmed by your workload, communicating that concern — clearly, in advance of that deadline, and with a plan of action — to your manager can save you from stress down the line. READ MORE

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Don’t Take Work On Vacation

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A guide to vacationing without stressing about work for a moment

Time away from the office isn’t always as stress-free as it sounds. A 2018 survey from the American Psychological Association (APA) found that 21% of U.S. adults felt stressed during their time off and 28% worked more than they thought they would on vacation. In order to relax fully on vacation, psychology experts say your employer must respect that time off (and your boundaries) while you’re away. But no matter your situation at work, these six strategies can help you unplug — and find a little more R&R — while you’re on vacation.

First strategy: Share your plans with your boss and co-workers before you leave. By telling them what functions you’ll need to have covered while you’re away, you can eliminate the worry that something will slip through the cracks.

Second strategy: Do away with mindless clicking. The mere thought of work can lead you to check your phone often and drive up stress. To avoid this, set aside a small amount of time in the day to check your phone and leave it off the rest of the day. Or better yet, go somewhere without cellphone reception.

Third strategy: Spend time outside as much as possible. Nature is powerful in that it can force you to relax, so take full advantage of the outdoors — and soak up what you’re missing when you’re looking down at work devices.

Fourth strategy: Know how you relax best. Simply put, think about how you relax when you’re not on vacation, then make sure to integrate those activities into your days. Whether it’s strolling through a museum, taking a cooking class or learning to sail, an activity that engages your mind is beneficial to de-stressing.

Fifth strategy: Be spontaneous. If you only have a few days in a new place, you might be tempted to plan out every moment of your time. But studies show spontaneity is one of the primary contributors to people’s happiness on vacation, so try avoiding the temptation to plan everything out. Sixth strategy: Plan your re-entry. Just like you plan for exiting work, be prepared to re-enter work. Schedule some time to catch up on emails or arrange whatever you need before you return to the workplace. Trust us, this will save you a whole lot of stress. READ MORE

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Burnout Self-Check

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Burnout is no joke. Here’s how to find out if you’re suffering from one

It’s normal to feel stressed at work from time to time. But for some people, the stress becomes all-consuming, leading to exhaustion, cynicism, and hatred towards your job. This is known as burnout, which used to be classified as a problem related to life management, but was re-labeled as an “occupational phenomenon” by the World Health Organization to better reflect that burnout is a work-based syndrome caused by chronic stress. While burnout isn’t a mental health disorder, it’s also no joke: it can lead to very serious issues such as anxiety, depression, insomnia, and alcohol and drug abuse. So, how do you know if you’re on the verge of burnout? Well, a good starting point is to ask yourself the following questions:

  1. Has anyone close to you asked you to cut down on your work?
  2. In recent months have you become angry or resentful about your work or about colleagues, clients, or patients?
  3. Do you feel guilty that you are not spending enough time with your friends, family, or even yourself?
  4. Do you find yourself becoming increasingly emotional, for example crying, getting angry, shouting, or feeling tense for no obvious reason?

If you answered yes to any of these questions, it might be time for a change.

There are things we can all do to reduce our own risk of burnout. One is to boost our levels of resilience. This means we’re able to respond to stress in a healthy way and can bounce back after challenges and grow stronger in the process. You can build your resilience by learning to switch off, setting boundaries for your work, and thinking more about play. As much as you can, inoculate yourself against job interference and prevent it from ebbing into your personal life.

No matter what your profession, don’t let your job become the only way you define yourself as a person. And if your job is making you miserable, consider moving jobs or at least have a look at what else is out there. You may surprise yourself. READ MORE

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Just Let Go

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Feeling stressed? These 3 practices will help you let go

Too much stress can have terrible consequences on both your mental and physical health, but what we don’t often realize is that many of the things we stress about don’t deserve all that anguish. Instead of letting those things drive you crazy, sometimes it’s better to just let go of the stress. Here are three practices from Leo Babauta (founder of Zen Habits) for letting go when you’re experiencing a moment of stress. The first practice is to drop into your body and notice how the stress feels, physically. Be present with the feeling — it’s not a problem to have stress in your body, it’s just a physical feeling. You can observe the physical sensation, be with it, and slowly let it go. This can be your whole practice, and it only has to take a few moments. The second practice is to notice your narrative about the situation that is causing stress. You probably have an ideal that is guiding that narrative, something like “they shouldn’t be acting like that.” Notice that the ideal and the narrative are causing the effect of stress and anxiety. Then realize that this narrative is completely fabricated by your mind. You created this ideal and the narrative. That’s nothing to beat yourself up about, but something worth recognizing. The good thing is that if you created it, you can let it go as well. The third practice is to let go and just be. Ask yourself what it would be like to not have the ideal and narrative. See if you can feel what it would be like, just for a moment. In that moment, you are free. You can relax, open your mind beyond your self-concern, and just be. Realize that your problem is not the end of the world, and notice how amazing it is just to be alive right now. You don’t have to be grateful and joyous in every moment, but this freedom of dropping these narratives and simply being at peace … it’s always available. READ MORE

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How to Handle Chronic Stress

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Five stress-reducing tips for the overwhelmed millennial
stressed millenials

Millennials are known to be the most stressed generation we’ve ever seen, and the evidence is there to prove it. Research points out that depression is on the rise among younger millennials. Men in this generation are also said to be losing their hair at an earlier age. And the fact that student debt is at an all-time high isn’t helping either. Still, it doesn’t need to be so dark. With a few changes to your mindset, you can shrug off the stress and start feeling better. Elyse Fox, a millennial who has overcome chronic stress, has some tips for you right here that will help relax a little more.

First, realize the power of ‘no’. Using the power of “no” can help prevent you from burning out throughout the week. You may need to say “no” if you’re feeling overloaded at work or in your relationships. Ultimately, it’s important to know and define your limits, and use the word ‘no’ when needed. The second tip: get into journaling. Other than costing you little to no money at all, it’s a fantastic way to manage anxiety. It can also help you get to know yourself better so you can identify possible stress triggers. The third thing Fox recommends is practicing yoga…in your bedroom. You don’t need to go to a yoga studio to experience the stress-relieving power of yoga. Youtube has you covered with quality lessons that are short and sweet. Writing appreciation lists is the fourth tip from Fox. Keep a pad near your bed and each night before you fall asleep, write out a list of 10 positive moments that happened throughout the day. Lastly, Fox says to check out Finsta, a social media platform where people can be as silly and unpolished as they like while remaining in touch with friends online. READ MORE

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