In the workplace, uncertainty can be ever-present as the environment undergoes constant and sometimes rapid changes. The renowned Greek philosopher Heraclitus famously noted that change is the sole constant in life: “…you cannot step twice into the same stream.” This tension is currently exacerbated by factors such as layoffs, strikes, and the rise of artificial intelligence. Navigating the workplace amidst such complexity poses challenges, not only in terms of achieving peak performance but also in managing the stress that accompanies it.

Pause for a moment and reflect on your present level of stress. How would you rate your stress level for this week from a 1-10? Ten being the highest. How does stress show up for you?

Many of us compartmentalize like pros, in part by separating our body and mind. Reconnecting mentally with your physical self enhances your understanding of your current frame of mind. On the surface, you may feel calm, but when you go down deeper and really check in, there may be some hidden tension. This increases when faced with overwhelming challenges, change, or uncertainty.

Why is this important? Research has shown that long-term, unmanaged stress can increase the risk of hypertension, heart attack, or stroke, among other health concerns.

Returning to the subject of compartmentalization, it’s time to integrate our body and mind. Try this technique…reflect on a recent work event or meeting. Imagine yourself right before you walk through the door. Take a couple of breaths and really connect with yourself.

What feelings arose as you entered the space? Did your…

At times, your body feels perceived threats before your mind does. If you notice tension, there are various methods to restore your body and mind to a tranquil and resilient state, including:

Grounding Strategies

Box Breathing: Research indicates that different emotions are linked to distinct breathing patterns, suggesting that altering our breathing can impact our emotional state. For instance, joy is associated with regular, deep, and slow breathing, while anxiety or anger may manifest as irregular, short, fast, and shallow breaths. By consciously adopting breathing patterns tied to specific emotions, you can influence your emotional experience. Inhale for four seconds, hold for four seconds, exhale for four seconds, and pause for another four seconds before the next breath.

Self Hug: Touch, even from yourself, contributes to relaxation by reducing cortisol levels, the stress hormone, in your body. While a self-hug won’t solve all your problems, it can alleviate tension and stress.

Touching Wood: One study discovered that touching wood with the palm calms prefrontal cortex activity and induces more parasympathetic nervous activity than other materials, leading to physiological relaxation. According to the study,  the best wood is White Oak.

 

Mindful Strategies

Progressive Muscle Relaxation (PMR): This technique involves intentionally tensing and then relaxing specific muscles throughout the body.

5, 4, 3, 2, 1: This approach prompts you to identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. By doing so, it shifts your focus away from anxiety-provoking thoughts to the present moment.

Glimmers: In contrast to triggers, glimmers are those seemingly insignificant moments of joy, pleasure, peace, and gratitude. Often stemming from simple daily activities like petting an animal, enjoying a hot shower, or listening to the rain, they provide positive experiences in small doses.

 

Cognitive Strategies

Simplicity: Involves narrowing your options to the rule of three, minimizing your choices.

Defusion: Rooted in mindfulness practices, aim to detach from the content of the mind. Instead of perceiving the world through distorted or unhelpful thinking, defusion encourages observing the thoughts themselves, separating them from one’s world perception.

Confronting Limiting Beliefs: Requires cultivating an internal locus of control, believing that life happens for you, not to you. Your behavior ultimately determines your destiny. While external events may be beyond your control, you have the power to influence how you respond to them.

During the day, make it a habit to reconnect with yourself. When faced with a stressful situation, or if you’re already in one, begin by pausing. Dedicate a moment to scan your body for any tension. Acknowledge the emotion arising by stating, “I observe that I’m feeling anxious.” Then apply one of the strategies above. Adopting this change can significantly influence how you engage with yourself and the world around you.