You're feeling overwhelmed at work. How can you take control of your stress levels?

If stress is the problem, to inspire solutions, have you assessed the root cause? In life, understanding the roots of things is cultivating blooming solutions to harvest an improvement continuum. Per my books, here's a self-reflective tool to self-assess why you are stressed: 1. Too much to do at once. 2. Random interruptions. 3. Constant change. 4. Mistrust, unfairness, and office politics. 5. Unclear policies and no sense of direction. 6. Career and job ambiguity. 7. Poor feedback; constructive or challenging. 8. No appreciation. 9. Lack of/poor communication. 10. Too much or too little to do in general. Once you confirmed the top influencer, seek within how to be positively the solution, or a mentor can assist your curiosity.

One of the most helpful tools is journaling, It helps by allowing individuals to identify stress triggers, clarify thoughts and feelings, and find potential solutions to problems. Here are some insights into the benefits of journaling for stress management: Emotional Clarity: Writing down your thoughts can help you understand and organize them, which can lead to better emotional clarity and stress relief. Cathartic Experience: Expressing frustrations and emotions through writing can be cathartic, helping to release pent-up feelings. you need to write freely and honestly about your day, feelings, and any stressors you’ve encountered. reflect on what you’ve written and look for patterns or triggers that may be causing stress.

In the words of David Allen ''Your mind is for having ideas, not for holding them.''. Braindump! Let it all out. The tasks, the thoughts, the grocery items you don't want to forget. A cluttered mind will get overwhelmed much more easily.

I suggest we focus on being smarter (not necessarily stronger) than circumstances related to increasing stress levels, by practicing self-care as a life & work style, to avoid stress & burn-out as much as we can. * Taking advantage of all our days-off & leave quota in a wise method (leaves / day-offs / holidays). * Being wise when to say "No", and not transforming to a workaholic. * Doing the best to perform life-work synergy (I prefer the terminology "synergy" over "balance"). And many more steps & advices mentioned by LinkedIn earlier in this article.

A trigger will likely lead to rumination and the best way to deal with that is to start journaling. You need to make sense of what happened and diagnose what was exactly that triggered you (and why). It would be best to discuss with a coach, but if one is not available to you, Journal!

In many cases, professionals feel constantly under pressure where everything is due ASAP. Being thoughtful on what a day, week, and month looks like to be successful in your position helps break down priorities. Once you have that break down clear, you can work on articulating your boundaries for common areas of concern. It will also become more clear on where you need additional support and resources to be successful. With accurate information, you can collaborate with your team more effectively. Remember that boundaries are your personal operational guidelines. They aren't created for the response of others, but instead they are guidelines to what your response will be when boundaries are crossed.

Set clear boundaries by prioritising tasks and learning to say no when necessary. Communicate limits to colleagues and supervisors respectfully. Designate specific work hours and break times, avoiding overcommitment. Establish boundaries around personal time to recharge and relax, fostering a healthier work-life balance

Como alguém que também enfrenta os desafios do ambiente de trabalho, sabemos o quanto é importante estabelecer limites para manter a saúde mental e o equilíbrio. Quando estabelecemos horários específicos para trabalhar e desligar, estamos criando uma fronteira clara entre nossas responsabilidades profissionais e nossa vida pessoal. Estabelecer esses limites não é apenas uma questão de conveniência pessoal. Isso tem um impacto real na sua produtividade e satisfação no trabalho. Quando você se permite desconectar e descansar com qualidade, está mais propenso a voltar com energia renovada e foco. Além disso, cuidar de si mesmo é uma forma de investir no seu bem-estar geral.

But setting boundaries in and of itself is necessary but not sufficient. You must communicate those decisions to anyone who might be affected - and negotiate alternatives and compromises if necessary. Finally, you must follow through. The moment you make an exception your credibility evaporates.

Se hace necesario aprender a reconocer y respetar los límites de otros. La reciprocidad crea un ambiente de trabajo más armonioso y reduce conflictos, lo que a su vez minimiza el estrés. Involucra a tu equipo en conversaciones sobre expectativas realistas y apoyo mutuo.

In my view, feeling overwhelmed often stems from facing an extensive list of tasks without a clear sense of priority. Many struggle to discern which tasks truly matter and end up neglecting delegation, even for less critical items. To regain control, it’s crucial to identify high-impact tasks, delegate when possible, and focus on what truly aligns with our goals.

I encourage everyone to manage stress and lead healthier lives with my unique SPARKLE formula: Get the right amount of SLEEP PLAN your time better with a daily to-do list Engage in self-talk with AFFIRMATIONS that are personal, positive, passionate, and present RELAX with activities that nourish your soul; gardening, prayer, meditation and reading. Show KINDNESS to others. They are just as stressed as you. LAUGH more. Socialize with friends, Watch a comedy. Tell a joke EAT right and EXERCISE. You know the drill.

Here's a nice way to visualize where you are spending your time (and then prioritize). Create a coordinate plane, where on the x axis you have Urgent / Not Urgent, and on the y axis you have Important / Not Important. Everything that is in the Not Urgent & Not Important quadrant, is waste.

Quando nos deparamos com uma avalanche de tarefas e prazos apertados, é fácil sentir-se sobrecarregado. No entanto, a estratégia de priorização pode salvar-vidas. Olhar para o panorama geral e identificar quais projetos têm prazos iminentes? Esses são os que merecem sua atenção imediata. Quais tarefas têm o maior impacto? Concentre-se nelas, pois são as que realmente movem a agulha. Listar as tarefas em ordem de prioridade e concentrar-se em uma de cada vez. Isso não apenas ajuda a manter a sanidade, mas também permite que faça progressos significativos em vez de apenas arranhar a superfície. Devemos sempre lembrar de que somos humanos, não super-heróis.

Prioritise tasks by assessing deadlines, importance, and impact. Break tasks into manageable steps and tackle urgent matters first. Consider delegating or postponing less critical tasks. Utilise tools like to-do lists or time-blocking techniques to organise and focus. Flexibility is key; adjust priorities as needed to maintain productivity and manage stress.

The science of workplace well-being shows that making regular time for self-care by taking micro breaks throughout the day can help prevent overwhelm and burnout and increase well-being. Self-care activities help us recharge, allowing us to boost our focus, creativity, and productivity. What the most effective self-care practices are vary for each individual. Developing a menu of short 3, 5, and 10 minute self-care activities to choose from during short micro-breaks throughout the day can help cultivate resilience.

A few things that have helped me is to block out times in the calendar for a workout or walk around the neighborhood. Setting expectations about your time away from the desk and discussing them with your team is as equally important - and encouraging them to block out their own time. I have found it best to start the day with a meditation or breathing exercises to get in the optimal zone.

Go for a walk. Alone or with someone. Walking alone or while talking with someone breathes opportunity for going from a bad mood to an amazing mood - especially if you walk outside in nature. I challenge you to monitor your mood before and after you walk and I bet you’ll be surprised at the difference. 👣🦋

As you know our human body is the product of five elements. Hence when we practice visualisation by using five elements we feel connected to ourselves and become part of the nature.When you become the part of nature your stress is dissolved. Below unique technique Practice visualisation using five elements. When you feel stressed use five elements that is Water, Fire, Air, Earth, Space. Visualise you are playing in water on a beach or near water fall. Visualise fire is purifying your body removing all unwanted emotions.Visualise you are enjoying fresh breez sitting at the top of the mountain. Visualise you are walking on a nature bare foot on grass. Visualise you are traveling to space and then look your office on helicopter view.

Seeking support is a sign of strength, not weakness. Acknowledging our need for help demonstrates self-awareness and a willingness to grow. Embrace vulnerability, as it cultivates connection and allows us to navigate challenges more effectively.

Seek support by confiding in trusted colleagues, friends, or a supervisor about your challenges. Utilise employee assistance programmes or counselling services if available. Consider joining support groups or seeking mentorship. Collaborate with others to share workload or gain perspective on tasks. Remember, it's okay to ask for help.

Seek support from mentors or colleagues. Talking help!!!!! Invest in stress management and leadership training for success. Shift stress from burden to challenge. Dive into Neuro Linguistic Programming (NLP) techniques to reframe your thoughts, boost confidence, and enhance communication skills. Empower yourself to tackle obstacles with clarity and resilience. Invest in professional development opportunities that focus on stress management and leadership skills. Arm yourself with practical tools and strategies to thrive in demanding environments. There’s no need to do this alone, there’s always help available and there’s no shame in asking for help.

Embora a busca por apoio seja fundamental, não podemos ignorar algumas nuances como a busca demasiada por mentores e coaches podem criar uma dependência. Em vez de desenvolver nossa própria capacidade de enfrentar desafios, podem nos tornar reféns de suas opiniões e conselhos. É preciso tomar muito cuidado com o efeito manada, onde buscar apoio pode ser uma forma de seguir a multidão. O que funciona para os outros nem sempre funciona para nós. Precisamos avaliar se estamos seguindo o caminho certo ou apenas imitando. A verdadeira resiliência vem da autonomia. Aprender a confiar em nossa própria intuição e tomar decisões independentes é fundamental. O apoio deve fortalecer, não enfraquecer.

One thing I have found helpful is to frequently reflect on 'what is my highest point of contribution in your role?' Especially as leaders, we tend to focus on medium-low value tasks (that often appear as urgent) because they are visible, and let go of what is high value (and often less urgent). Regularly reflecting on - Where do I add the MOST value? What area of focus yields the highest impact? - will help you identify what can be delegated, delayed or eliminated.