Next Time You’re Stressed at Work, Try These Tactics
The worst part about feeling overwhelmed at work is that it’s often a vicious cycle:
Getting stressed out can affect your ability to work and even your decision-making — which only leads to more stress.
Instead of trying to push through your stress at work, experts recommend taking the time to “reset” — no matter how busy you are.
Next time you feel overwhelmed at work, follow this six-step process to get back on track.
How to Be Less Stressed at Work: 6 Steps to Reset and Reevaluate
Step 1: Take a moment to stop thinking and breathe
Before you do anything else, take a moment to deal with the physical effects of stress.
You might be clenching your jaw, tensing your muscles, and breathing hard without even realizing it.
Stop what you’re doing, close your eyes, and breathe deeply and slowly.
You’ll be amazed what a difference this can make.
Step 2: Address the source of your discomfort
Calmly evaluate the situation. Tune into what’s going on for you and ask yourself:
“Am I feeling discomfort?”
“Where am I feeling it?”
“And why?”
The goal here isn’t to remove the unpleasant feeling.
We want to learn to welcome it and observe what it’s telling you — to identify the source of your stress without judgment or emotion.
Step 3: Separate yourself from your narrative
After you identify the source of your stress, you’ll probably notice that you’ve also attached a lot of feelings to it.
This step is about uncoupling yourself from those feelings.
Remind yourself that your thoughts and feelings are just that: thoughts and feelings.
This simple but important distinction can help you realise that part of your stress is the story you’re telling yourself about it.
Step 4: Reaffirm what’s important
Prepare yourself to get back into action by asking a simple question:
What is important here?
Break the answer down into:
Desired outcomes for you
Desired outcomes for the people affected
Then, consider how your core values can help you move forward.
For example, if you value collaboration, your next step could be brainstorming solutions with your colleagues.
Step 5: Reflect on what you need
This step is not about asking, “What do I need to do next?”
Instead, ask yourself: “What do I need?”
The best way to find the answer? Ironically — doing nothing.
Let your mind wander:
Go for a walk
Get a cup of coffee
Take a moment to stretch and decompress
Let your thoughts come and go without judgment.
Chances are, your mind will offer some creative and useful next steps.
Step 6: Reframe your ‘shoulds’ as ‘coulds’
The ideas you’re coming up with aren’t “shoulds” you must follow immediately.
Reframe them as “coulds” — possibilities and options you could explore.
It’s easy to fall into the trap of thinking you should do things a certain way just because that’s how it’s always been.
But ask yourself: Where’s the rule that says it has to be that way?
Resetting with these steps can give you a whole new perspective.
Instead of feeling backed into a corner by your stress, you’ll be able to see the possibilities and choose the right path forward.
And the next time you feel stressed?
Repeat the process. It’s always available to you.
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