20-Second Tasks To Manage Stress At Work

Posted on October 30, 2023 by Mary Cook, One of Thousands of Leadership Coaches on Noomii.

Introduction

We’ve all experienced those workdays when the stresses of back-to-back meetings or multiple looming deadlines start to get the better of us and the feelings of overwhelm, stress, anger, or anxiety start to take over our entire mood. In this article, we’ll discuss four quick and effective tasks that you can do at work to relax, reduce stress, feel less overwhelmed, and reset your mood so you can have a more productive and enjoyable day. These simple activities can be easily incorporated into your daily routine, allowing you to take a moment for yourself and regain a sense of calm amidst the hustle and bustle of the workplace. So if you’re ready to find some inner peace during your busy workday, keep reading for some fantastic tips!

Task 1: Take 5, slow, deep breaths

When we’re stressed or overwhelmed, our breathing tends to become shallow and rapid, which activates the body’s stress response system. By consciously slowing down and deepening our breath, we can activate the body’s relaxation response. When we engage in slow, deep breathing, our heart rate slows down, blood pressure decreases, and the production of stress hormones, such as cortisol, is reduced. This physiological response helps to induce a state of relaxation, calmness, and mental clarity. Additionally, deep breathing increases the supply of oxygen to the brain, promoting a sense of alertness and focus.

Find a quiet and comfortable place, close your eyes, and take a slow, deep breath in through your nose, allowing your abdomen to expand fully. Hold the breath for a few seconds, then exhale slowly through your mouth. Repeat this process 5-7 times, focusing on the sensation of your breath entering and leaving your body.

Task 2: Express inward gratitude for something in your life

Focusing on gratitude can be a powerful tool to help change your mood, especially when you’re feeling angry or frustrated. When we experience anger, our thoughts and emotions can become consumed by negativity, making it hard to feel anything else which in turn can make it hard to be productive. Redirecting our attention towards gratitude can help break that cycle and bring about a more positive outlook.

So, when you find yourself needing a reset, try pausing for a moment and intentionally focusing on something or someone you are grateful for. It could be a supportive friend, a beautiful sunset, your health, or even a small accomplishment. By consciously directing your attention towards gratitude, you can help shift your perspective and soften the intensity of your negative emotions. After just a few seconds you may start to feel less consumed by negative thoughts which in turn makes room for cultivating a more positive mood and being able to see the next steps to moving forward more clearly.

Task 3: Compliment someone on a job well done

Complimenting someone on a job well done can help you feel less defeated, overwhelmed, or stressed. Here’s why:

By complimenting others, you shift your focus away from your own negative experiences. Instead of dwelling on feelings of sadness or overwhelm, you redirect your attention towards recognizing and celebrating someone else’s achievements. This shift in focus can provide a temporary break from your own stress and help create a more positive mindset. Moreover, complimenting others contributes to creating a supportive and encouraging environment. When you celebrate someone else’s success, it fosters a sense of camaraderie and mutual support. It also cultivates gratitude and perspective. It reminds you of the accomplishments and strengths of others, which can help put your own challenges into perspective, reminding you that success and progress are possible.

The next time you’re feeling defeated, overwhelmed, or stressed, take a moment to genuinely recognize and appreciate someone else’s achievements. By doing so, you not only uplift their spirits but also contribute to your own well-being by fostering positivity, gratitude, and a supportive mindset.

Task 4: Sit in complete silence ignoring any thoughts that come into your head

When we’re overwhelmed with work and our minds are racing, it’s easy to feel stressed and scattered. Taking a few seconds to sit in silence, or to meditate, allows us to pause, step back, and regain our focus. Sitting in silence provides an opportunity for relaxation and stress reduction. When we are constantly immersed in a hectic work environment, our stress levels can skyrocket. Similar to pausing to take several deep breaths, taking a minute to sit in silence allows our bodies and minds to relax and unwind. This brief moment of calm can help lower stress hormones, slow down our heart rate, and promote a sense of tranquility. As a result, we feel more centered and better equipped to handle the demands of our workday. Meditation can also enhance focus and concentration. When our minds are cluttered with thoughts, worries, and distractions, it becomes challenging to stay focused on the task at hand. By taking a minute to sit in silence, we give ourselves the opportunity to clear away mental clutter. This helps improve our ability to concentrate and enhances our overall productivity.

To practice this, find a quiet spot where you won’t be disturbed. Sit comfortably, close your eyes, and take a few deep breaths to center yourself. As thoughts arise, acknowledge them without judgment and gently let them go. Focus your attention on your breath or simply the sensation of sitting in stillness. Allow yourself to be fully present in the moment, letting go of any mental clutter. During this quiet moment, you can let go of the constant stream of thoughts and worries that may be overwhelming you. By intentionally ignoring these thoughts, you create space for mental clarity and a sense of calm to emerge. If meditation feels challenging or unfamiliar, you can also try a guided meditation app such as www.calm.com or www.headspace.com or listen to calming music to help create a peaceful atmosphere. Experiment with different techniques to find what works best for you.

Conclusion

The next time you find your work day feeling like it’s just too much, try using one of these 4 techniques to reset your day. Experient to find what works best for you. Maybe it’s a different technique altogether. What matters is that you acknowledge how you are feeling. Recognize that you are in control of your emotions, they don’t control you. Take proactive steps to shift your attention so that you can reset your focus, and cultivate a more centered, balanced, and positive mindset. This will help you to navigate your workday with greater ease, effectiveness, and higher levels of productivity.

Visit www.coachpossibilities.com/blog for more effective tips and strategies for excelling in your career without sacrificing your personal well-being.