Changchun Psychological Counseling introduces you to stress reduction in the workplace, hoping it will be helpful to everyone. When you face workplace stress, learning the following "ten steps" can certainly turn pressure into motivation and eliminate stress effortlessly.
Step 1: Spiritual Transcendence - Values and Self-Positioning
Understanding your own life values, role positioning, and setting major life goals, etc., simply put, is deciding what kind of person you want to be and what goals you want to achieve in life. These things, which seem unrelated to specific pressures, actually have a tremendous impact on us. Reflections on many pressures often lead back to this aspect. Carnegie said, "I am very confident that having the right values is one of the greatest secrets to achieving mental peace. And I also believe that as long as we can set personal standards—what matters compared to our lives—50% of our worries can be immediately eliminated."
Step 2: Mental Adjustment - Embrace Pressure with a Positive and Optimistic Attitude
The French writer Victor Hugo once said, "Thought can turn heaven into hell, and can also turn hell into heaven." We must recognize that crises are opportunities for change. Encountering difficulties and feeling stressed may indicate a lack of ability, so the entire problem-solving process becomes an important opportunity to enhance one's capabilities and develop growth. Alternatively, it could be due to environmental or external factors, which can be resolved through rational communication. If unresolved, one can forgive everything and try to face each situation with a positive and optimistic attitude. As some studies suggest regarding the optimism coefficient, a person who consistently maintains a positive and optimistic mindset has a 20% higher chance of achieving satisfactory results when handling problems. Therefore, a positive and optimistic attitude not only calms the disordered emotions caused by stress but also tends to guide problems towards more positive outcomes.
Step 3: Rational Reflection - Self-Reflection and Stress Diary
Engage in active self-dialogue and reflection. For an ambitious individual, when facing pressure, one can ask oneself, "What if it doesn't work out?" This thought is not an excuse but an effective way to relieve stress. However, if one's personality tends to avoid issues, then one should require oneself to face pressure with a more proactive attitude, reminding oneself that moderate pressure can help personal growth. Additionally, keeping a stress diary is a simple and effective method of rational reflection. It helps identify what triggers stress, and reviewing your diary can reveal how you deal with stress.
Step 4: Establish Balance - Leave Space for Rest, Don’t Bring Work Stress Home
We need to actively manage our emotions, focus on leisure activities, and not bring work stress home. Leave space for rest: sharing time with others, talking, confiding, reading, meditating, listening to music, doing housework, participating in physical labor are all excellent ways to gain inner peace. Choosing appropriate exercise, whether to build endurance, agility, or strength... Consistently alternating between methods you enjoy and establishing rational habits gradually allows you to experience their benefits for both mind and body.
Step 5: Time Management - The Key is Not Letting Your Schedule Control You, But You Arranging Your Own Affairs
Work-related stress often accompanies feelings of urgency and insufficient time. An effective solution to this sense of urgency is time management, where the key is not letting your schedule control you, but arranging your own affairs. When planning time, prioritize various tasks and learn to "play the piano". Have foresight in work, place important but not necessarily urgent tasks first, prevent potential issues before they arise. If always busy putting out fires, your work will perpetually remain in a passive state.
Step 6: Enhance Communication - Don’t Try to Bear All Pressures Alone
Actively improve interpersonal relationships, especially strengthen communication with superiors, colleagues, and subordinates. Always remember that when under excessive stress, seek assistance from your supervisor, don’t try to bear all pressures alone. When stress arises, you can proactively seek psychological support, such as discussing with family and friends, undergoing psychological counseling, etc., to positively cope with it.
Step 7: Enhance Capability - The Most Direct and Effective Way to Relieve Stress is to Improve One’s Own Abilities
Since the source of stress is unfamiliarity or uncertainty about things, or feeling unable to achieve goals, the most direct and effective way to relieve stress is to understand and master the situation and improve one’s own abilities. Through self-study, attending training courses, etc., once you “know”, “are familiar with”, “understand clearly”, the pressure naturally decreases or disappears. Clearly, stress isn’t something to fear. Avoidance cannot relieve pressure because one’s own abilities haven’t improved, leaving existing pressures still present without any reduction in intensity.
Step 8: Live Today - Concentrate All Your Wisdom and Make Today’s Work Perfect
Stress, in fact, shares a common characteristic, which is prominently expressed as anxiety and worry about tomorrow and the future. To handle stress, the primary thing isn’t to look far into the future but to do clear tasks at hand, because the best way to prepare for tomorrow is to concentrate all your wisdom and enthusiasm, making today’s work perfect.
Step 9: Physiological Regulation - Stay Healthy, Learn to Relax
Another method of managing stress focuses on controlling some physiological changes, such as progressive muscle relaxation, deep breathing, increased exercise, adequate sleep, maintaining health and nutrition. By staying healthy, you can increase energy and endurance, helping you fight fatigue caused by stress.
Step 10: Daily Stress Reduction
Below are 10 specific methods to help reduce stress in daily life, simple and convenient, and frequent use can yield good results:
1. Go to bed early and rise early. Wake up an hour before your family to prepare for the day.
2. Share the joy of work with your family and colleagues.
3. Take multiple breaks during the day to refresh your mind and keep your breathing smooth.
4. Exercise during free time.
5. Do not overly or hastily showcase yourself.
For more information on Changchun Psychological Counseling, please call: 0431-88986161.