Here's how you can navigate stress in your relationship with your boss using mindfulness strategies.

Stress management is a highly individualized process, with various techniques proving effective for different people. Some may find starting the day with meditation or a calming walk in nature beneficial, while others may prefer breathing exercises or practicing mindfulness to halt intrusive thoughts about the past or future. Engaging in activities like traveling can also offer relief. It's crucial for individuals to identify the methods that resonate with them and integrate them into their routine with consistency. Doing so can help effectively reduce stress levels and promote overall well-being.

If your relationships with your boss are accompanied by negative feelings (anxiety, self-doubt, guilt, etc.) and negative thoughts ("I am a failure," "He is a jerk," "He shouldn't have said that," etc), you should learn how to unhook from them. The best thing is to learn the "Dropping anchor" technique, which includes 3 stops: 1) Notice and name your feelings, thoughts, and sensations: "I am having a thought that my boss is a jerk," "I am noticing anger." 2) Connecting with your body by pushing your feet to the ground, stretching, wiggling your toes, etc. 3) Connecting with the present moment (noticing what you can see, smell, hear, sense). Once you unhook from negativity, you can proceed with doing things you value and need right now.

The first step is to understand why this relationship creates stress for you in the first place. If you skip that part you’ll end up trying to force yourself to change how you feel which isn’t sustainable. Knowing what your deeper relational wounding is from childhood is very important because most likely your boss is triggering that for you in some way. If you can recognize that and manage it before you speak with your boss, chances are the conversation will go a lot better.

I recommend taking some time to reflect on stressful interactions with your boss and identify any recurring patterns or triggers. These insights can be valuable opportunities for personal growth and learning. Another crucial aspect in any relationship, including with your boss, is setting healthy boundaries. It's important to recognize your limits and communicate them assertively yet respectfully. Setting boundaries is essential for maintaining a healthy work-life balance and safeguarding your well-being.

To manage stress in your boss-employee relationship, use mindfulness strategies like cultivating self-awareness, practicing mindful breathing, staying present-minded, practicing non-reactivity, communicating mindfully, setting boundaries, prioritizing self-care, and seeking support. Practice mindfulness by observing your emotions without judgment, focusing on the present moment, and allowing emotions to pass without immediate reaction. Set boundaries with your boss, practice self-care, and seek support from trusted friends, family, or colleagues when necessary. This approach helps manage emotions, enhance communication, and foster a healthier working relationship.

It can also help you have a deeper perspective. It just might not be about you, but about the fight s/he had the night before with her partner! Wven if s/he is not aware of her reactivity, at least you are and this could change the whole interaction.

And for this one, taking a breather is not a cliché! We forget to breathe in a stressful situation or we hyperventilate. This changes our entire physiology. A few mindful breaths, done in a special way, can change your entire response. Take it from a Mindfulness teacher :) who reacted a lot and was overflooded many times before :).

I would take one more step back and work on openness, flexibility and acceptance. Being aware, communicative and having empathy might not be enough to build and carry a professional relationship. There is no limit to possible scenarios. Being prepared for them makes work challenging, being forced to suddenly deal with them makes work stressful.