3 Strategies to Protect Your Peace At Work When Your Job Is The Literal Worst

It feels awful when your job feels soul sucking, the workload is unbearable, or the work environment is toxic. The stress levels rise only when you are not in the position to quit or receive the relief that you are looking for.?

One thing I often share with my clients and in my workplace wellness workshops is to ask yourself - What is in my sphere of control? This empowering question can help you to get creative and find solutions that may not change the situation but can change your perspective and mindset.?

?Here, we’ll explore three simple, tangible strategies to help you protect your peace while on the job, especially when your job is stressing you out.?

1. Create a Personal Sanctuary

In a toxic work environment, finding moments of peace is crucial. One way to do this is by creating a personal sanctuary—a small, comforting space where you can take a break and recharge.

Strategy: Design Your Workspace for Calm

• Personalize Your Space: Add personal items like photos, plants, or a small piece of art that makes you feel happy and calm.
• Use Aromatherapy: If allowed, use a small diffuser with calming essential oils like lavender or eucalyptus. If not, consider using a scented lotion or stress-relief balm.
• Noise-Canceling Headphones: Use these to block out background noise and listen to soothing music or nature sounds during breaks or while working, if possible.

2. Implement Micro-Breaks

Long, uninterrupted work periods can increase stress, especially in a toxic environment. Implementing micro-breaks where you step away from your work can help you manage stress and maintain your mental health.

Strategy: Take Regular Micro-Breaks

• 5-Minute Breaks: Take a 5-minute break every hour. Stand up, stretch, or take a quick walk to clear your mind and relieve tension.
• Mindful Breathing: Practice deep breathing exercises during these breaks. Inhale deeply for four counts, hold for four counts, and exhale for four counts to reduce stress.
• Quick Exercises: Do simple exercises like neck rolls, shoulder shrugs, or seated stretches to release physical tension.

3. Establish a Support System

Having a support system is vital when dealing with a toxic work environment. This can include colleagues you trust, friends, or family members who can offer advice and emotional support.

Strategy: Build and Utilize Your Support Network

• Trusted Colleagues: Identify colleagues who you can trust and confide in. Having someone at work who understands your situation can be very comforting.
• External Support: Reach out to friends or family members regularly to vent and seek advice. Sometimes just talking about your issues can alleviate some stress.
• Professional Help: Consider seeking support from a therapist or counselor who can provide strategies for coping with work-related stress.

Working in a job you hate, particularly in a toxic environment, can be incredibly challenging. However, by creating a personal sanctuary, taking regular micro-breaks, and establishing a support system, you can protect your peace and maintain your well-being.?

Remember, you are not alone, and there are steps you can take to manage the stress and preserve your mental health.

If you need more personalized strategies to cope with job dissatisfaction, consider joining the waitlist for my coaching program tailored for high-achieving women. We offer support and guidance to help you navigate your career while maintaining your well-being. Click here to learn more and join the waitlist.?

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About Allison Tibbs

Allison Tibbs is the CEO of Nourished Life Coaching & Consulting, a certified personal trainer, wellness coach, and on-camera fitness trainer for Tonal & BODi, who used her personal journey through overcoming depression and burnout to help her diverse global clientele prioritize their physical and mental health.? She has worked with companies like Cisco, Genentech, Cartier, and Waymo, has been featured in Women’s Health, PopSugar, and Shape Magazine, and travels the world offering keynotes. She currently splits her time between San Francisco and Los Angeles, California. For more information, visit her website www.AllisonTibbs.com