What do you do if your stress levels are skyrocketing at work?

Let’s edit this to say: reverse-engineer your stress. It’s not just a “trigger,” it’s also a context: Today an experience feels super stressful… but last year a similar situation was somewhat stressful. Why? Stress = “perceived challenge is bigger than perceived resources” … so yes, identifying the trigger can help, but it’s even more powerful to see what resources you can bring to bear. When assess the challenges and resources, compared to past times that were not so stressful, you’ll probably see: 1. I might be overestimating the challenge 2. I might have additional supports that I hadn’t been thinking about. Or, you might find specific resources you can rebuild / replenish

A couple of things that have worked for me are: - Try to be very objective about this triggers and isolate which of them are "real" and which others are just my emotions unleashed due to previous bad experiences that look alike but that are not actual threats. - Identify which of this triggers I can work on to avoid them (which are actually under my control), and then move to prioritization. - If there are triggers related to others' behaviours, take the time to have the conversations needed for them to be aware and work together on the solution.

It is about finding harmony between my expectations and reality;what are your expectations?Stress is usually a result of expectations that are not met.Slow your mind down,pause,align with your inner self or any things that ground you. 1. Slow your mind down.Make short goals,and have instant gratification. 2. Pause and reflect. If your EQ is high,you will have no difficulty navigating this.There is a thin line between emotions and reactions.Pausing will help self-check and be able to ask the five whys. 3. Align with your mind.What grounds you?Have you ever wondered why the love song you sing hits differently when you are in love than when you are not?Genuinely aligning with your needs and values can transform your experience of stress.

Stress level at work, very common - let me share few tips. - Conscious Deep Breathe - it helps on the spot (no joke) - Identify: Take time to figure out what's stressing you eg: Work not done, Someone's behaviors, fear of losing a job, heated arguments etc - Analyze to find a solution, take help - speak to a colleague, friend, at home someone who will be able to guide you, give you a perspective

Concordo com a importancia da autoconsciência para gerenciar o estresse no trabalho. Identificar as causas específicas do estresse é o primeiro passo para criar estratégias eficazes de enfrentamento. Seja um prazo apertado, rela??es interpessoais desafiadoras ou uma carga de trabalho excessiva, compreender esses gatilhos permite nos prepararmos melhor para lidar com eles. A inteligência emocional, nesse contexto, surge como uma ferramenta valiosa, ajudando-nos n?o só a reconhecer nossas próprias emo??es mas também a responder de maneira mais construtiva. A chave está em n?o apenas identificar esses gatilhos, mas também em desenvolver e aplicar estratégias personalizadas que nos permitam enfrentar o estresse de forma saudável e produtiva.

Multiple incoming tasks and trying to prioritise them is the number one stress enhancer, especially whereby the tasks are coming in from various departments, customers, external and internal partners etc. The first step to overcoming the stress and overwhelming workload is to take a breath and clear the mind -maybe take a break- Step two, is removing unnecessary tasks e.g. calls/meetings that can be rescheduled. Step three list the tasks and their eta dates. Step four group tasks by importance. Step five, take regular breaks, hydrate and stand up. Step six, there is no need that all tasks are completed within the same day.

Take a few minutes to review your to-do list, it helps to clear the mind of unnecessary distractions and reset priorities to move forward.

A habilidade de identificar nossas emo??es e compreender como elas influenciam nossas a??es e rea??es é fundamental. A partir dessa compreens?o, podemos desenvolver estratégias que n?o apenas nos ajudam a lidar com as situa??es estressantes, mas também a crescer a partir delas. A prática da inteligência emocional nos permite abordar o estresse de maneira proativa, n?o só reconhecendo os sinais de estresse em nós mesmos mas também nos outros, o que pode melhorar significativamente nossas rela??es interpessoais no trabalho. Além disso, ao aplicarmos técnicas de inteligência emocional, como a reflex?o e a regula??o emocional, podemos transformar o estresse de um inimigo temido em um catalisador para o desenvolvimento pessoal e profissional.

It is helpful to do a boundary check, even just with myself to make sure I haven't taken on more than I should have! Extending myself is acceptable on occasion but sky rocketing stress usually means that there's an imbalance and overextension has become normalized. It is also helpful to realign to the original purpose of the work, and prioritize my mental and physical efforts so that they are similarly aligned to the original intended path to achieving the set goals. Lastly, having the difficult conversations that are necessary to achieving or rediscovering flow. Skyrocketing stress likely means that we are not taking care of each other. Getting my team back on track, and uncovering what may be causing them stress will help me manage mine

Re-prioritizing is an effective emotion regulation strategy that can bring clarity to your situation. Put your tasks into these different categories: - urgent and important - urgent but not important - important but not urgent - neither urgent nor important Don't hesitate to go over the list with your boss or your colleague and make sure that you don't prioritize unnecessary tasks. Then think of tasks that you could delegate to others (urgent but not important tasks). Make a to-do list with three tasks for the day, whereby the first should be the only obligation for the day. That means that it is ok if you don't manage to do the second and third tasks, but the first must be completed. If you have more time, you complete the others.

Buscar apoio no trabalho reflete maturidade emocional e autoconhecimento. Reconhecer a necessidade de ajuda e ser vulnerável fortalece rela??es profissionais e cria um ambiente colaborativo. Essa atitude n?o só alivia o estresse individual, como também promove uma cultura de suporte mútuo e solu??es conjuntas. Lembre-se, pedir ajuda é um ato de coragem e um indicativo de for?a, além de ser um componente chave da inteligência emocional no ambiente de trabalho.

Here are a few effective approaches you can take to seek support: 1. Speak to a supervisor: A supervisor or manager may offer resources, adjust workloads, or provide guidance on managing stress. A request for regular check-ins can also be helpful. 2. Peer support networks: Connecting with colleagues who understand the work environment and what you may be dealing with can provide valuable support. Share experiences and coping strategies to feel less isolated and gain insights into managing stress. 3. Professional counselling: A professional counsellor can offer personalised strategies for coping with work-related stress.

When work stress skyrockets, finding support is like assembling your personal superhero team. Start within your workplace: reach out to a trusted coworker or a mentor who understands what you’re going through. They can offer advice, a listening ear, or maybe even help share the load. Don’t forget about HR—they might have resources like stress management workshops or counseling services. Outside of work, lean on friends, family, or consider professional help from a therapist or coach who specializes in stress management. Remember, seeking support shows strength, not weakness. It's about building a network that lifts you up when the pressure feels too heavy. (Perhaps even an Emotional Optimization Coach...)

Key for this is to understand that no one can do it all. We are not superhuman and it's normal and necessary to seek for help sometimes. It might feel like "exposing yourself" or "showing vulnerable". That's OK! Just speak up and be transparent about your need for help. There's always someone more expert, someone that has the time you don't, or someone that may help you negotiate deadlines.

The equation is very simple if your own cup is empty, you can't pour to others. Similarly, if your don't love or care about self, you can't love or serve others. The more you love, care and accept yourself, the more you can give it to others. Most of the time, we spend our entire life providing and caring for others hardly recognizing that we are empty inside and soon start feeling the care we provide to others as a burden and compromise. Integrating self-care in daily routine is very important, it's like bathing daily, it cleanses and nourishes you from within. Even if there is nobody who loves or cares for you, self-love and self-care is the one which will be your source of internal inspiration and drive to move ahead in life.

When stress at work starts to climb, I’ve found a few friendly strategies that really help keep things in balance. I like to break down my tasks into bite-sized pieces, making everything feel a bit more doable. Communication is my go-to move—I chat with my team and managers about what's on my plate to make sure we’re all on the same page. I believe in taking little breaks too, maybe a quick stroll or a moment of quiet, to clear my head and reset. Balancing between work and play is crucial, so I make time for fun and relaxation outside of work. Staying active and getting enough sleep are my foundations for staying sharp and reducing stress. And sometimes, sharing tips and hearing how others tackle their busy days can be a huge help.

In times of high stress the single most useful thing you can find is to get out of your head and bring your attention to your body. It will allow you to take charge of your mind and its automatic mental patterns that are causing and maintaining the stress levels. Whether it is deep breathing, attentive listening or physical touch, just bring your attention to the current moment and notice how the stress (body and nervous system in fight/flight/freeze/fawn mode) relaxes and disappears as you are signalling safety.

A mi me resulta útil centrarme en el presente, realizar ejercicios donde despeje mi mente y me conecte con el momento y las emociones que me esta generando la situación tensionante, realizar un análisis de como puedo solucionar y avanzar en la situación y establecer una ruta de trabajo en el que pueda de manera práctica y eficaz evacuar lo que me esta generando las situaciones estresantes, realizar metas diarias donde logre objetivos medibles y ayraves de estos generar motivación.

I always use stress management techniques, like practice mindfulness and meditation to regain focus and reduce anxiety, or seek balance and take care of my mental health. Also is good to prioritize activities that promote physical and mental well-being, like do regular exercise, have a proper nutrition, sufficient sleep, and breaks during the workday are essential.

I have found that it is important to set boundaries before stress levels get too high. Not only do you want to set the boundaries but you also want to communicate those boundaries so that everyone understands where your boundaries are. Also, enforce your boundaries, because unenforced boundaries become recommendations that people won't take seriously. You may initially receive push back, but stand strong in your enforcement to minimize your stress.

Setting boundaries is not about "confronting the boss about your workload" (which might feel like a risk or a particularly difficult conversation). It is about being clear on what is realistic to agree in terms of deadlines, responsibilities, budget, whatever you are commiting to.

When work stress is off the charts, setting boundaries is like drawing a protective circle around your well-being. It’s saying "Yes" to what’s healthy and "No" to what’s not. Start by clearly defining your work hours and stick to them—when you’re off, be truly off. Communicate your limits to your team and boss in a positive, assertive way. For example, “I can tackle this task first thing in the morning when I’m fresh.” Learn to delegate and say no when your plate is full, without feeling guilty. Remember, setting boundaries isn’t about pushing others away; it’s about preserving your energy so you can be more present and productive. It’s showing respect for yourself and teaching others to do the same.

Great tips for sure. I work on being in the moment, with deep breaths and focusing on what I can control. Setting boundaries with work for the first time and I am turning 49 in May.

The challenge with "reflection" is that it can easily turn into rumination (going over and over things without any fresh air/thinking coming), and then into self-criticism. I teach my clients how to *be with* what comes without taking sides in their inner conflicts, or getting stuck in simply rehashing the stories, so they can change how they carry, and behave in, their situations. This requires knowing how to go into the body, and resource yourself from there, rather than relying on your exhausted mind for everything.

Well, in my opinion the first thing what one should do in this situation is to STOP and take time to think. While thinking, letting your thoughts to come and go. Then asking oneself an important question ”why?” Why am I feeling this way? This is a good starting point for practising self-awareness

I implement a multi-faceted approach. Firstly, I prioritize tasks based on urgency and importance, employing time management techniques to efficiently allocate resources. Regular breaks are scheduled to prevent burnout, utilizing relaxation methods such as deep breathing or a brief walk. I also seek feedback and support from colleagues and superiors to address workload concerns and explore potential solutions collaboratively. Additionally, setting clear boundaries between work and personal time is crucial to maintaining a healthy work-life balance. Engaging in regular physical activity and mindfulness practices outside of work further aids in stress reduction.

(1) Stop and take stock. Take a few days leave & seek help to identify your current level of stress & the impact it's having. (2) Review your self-care routine - are you getting enough sleep & exercise? Are you hydrated & eating a balanced diet. Consider working with a coach or healthcare professional to get on track (3) Get help with your workload - delegate - or speak to your line manager, explain your situation, and ask for help. (4) Create headspace to consider your options. Is this the right job for you? Is change needed? Can you sort this out yourself? Do you need to talk to someone? (5) Make some changes to the way you work e.g. boundaries around your working hours, and a daily healthy self-care routine.

Dealing with high levels of work stress can signal that it's time to reevaluate aspects of your work environment. Current situation: Reflect on your work environment, workload, and responsibilities. Are specific stressors impacting your well-being and job satisfaction? Job alignment: Consider whether your current job aligns with your values, skills, and career goals. Do your tasks and responsibilities still resonate with what you want from your career? Leadership dynamics: Assess the effectiveness of leadership in your workplace. Are leaders supportive, communicative, and responsive to employee needs? Any leadership changes that impact work culture? Managing work stress is an ongoing process, so take time and be kind to yourself.

I'd echo Richard Pryor's contribution. If stress is "sky rocketing" then it's unlikely that you'll be resourced enough to figure it all out on your own and the first thing is to get support. Sky rocketing stress doesn't happen without a context of higher stress levels across the board, whether that's due to the overall situation at work, or what you're bringing to those situations because of your experiences, most probably, both. When you're in it, it's hard to get out of it alone and that's not a reflection on you, merely that you are human.