Work-related stress is normal because there are so many challenges and demands that come with every job and across all fields of employment and careers.
Whether you are self-employed or an employee, you are going to have deadlines and responsibilities that will generate some level of stress. However, too much stress can become overwhelming, and according to the experts, when there is excess cortisol (the stress hormone) in the blood stream for long periods, it can cause conditions such as depression, anxiety, insomnia, a weakened immune system, digestive problems and much more.
“Our environments can either induce stress or ground us. Try to create a space in your home that pulls on soothing colors that bring you joy, warmth and energy. This can make a huge difference in easing our stress,” offers Nicte Cuevas, brand strategist and designer.
Creative professionals may love their work, but when they are too stressed, it can be a burden. Here are five stress-relieving tips on how to effectively manage pressure as a creative professional.
1. Identify Sources of Stress
Identifying the things that stress you out is the first step to stress management. To get started, do this:
- Keep a Journal: Spend one hour during the evening writing about your day at work. Think about anything or anyone that caused you stress. Was there an underlying reason why? How did the situation make you feel? And what did you to do to resolve it?
- Physical Symptoms: Do certain situations give you a headache, stomach-ache, sweaty palms, or muscle tension?
- Conflicts: Workplace conflicts are inevitable, but are there some colleagues who seem to give you more trouble than others?
- Seek Feedback: Sometimes, your manager and co-workers will have more insight into your stressors than you; therefore, ask for insight.
2. Be Realistic With Your Goals and Expectations
One of the main reasons for stress is that we set unrealistic goals and expectations for ourselves, and when it becomes apparent that we are not going to reach them, we start stressing about it. Setting realistic goals will make you feel slight pressure, but it eliminates overwhelm and reduces frustration and anxiety. Challenging yourself is important; however, when your goals are attainable, you will feel motivated to keep taking strides knowing that the end result is not too far away.
3. Improve Your Time Management Skills
Improving your time management skills not only boosts your productivity, but it reduces stress. To improve your time management skills, do the following:
- Write A To-Do List: Write a to do list every night and put the most important things at the top of the list. The next day, work through each thing on the list one by one.
- Say No: Saying no is one of the most effective ways to manage your time. Sometimes, your work colleagues don’t understand how hectic your schedule is and so they will keep demanding your time. You can avoid this by saying no to the things that interfere with your workflow and prevent you from getting stuff done.
- Minimize Distractions: Distractions such as responding to emails, speaking on the phone, or scrolling through social media will set you back. Pay attention to the things that distract you and get rid of them.
- Avoid Multitasking: Although multitasking makes you feel as if you are getting more stuff done, research suggests you are actually slowing yourself down. Therefore, instead of multitasking, put all your time and energy into doing one thing at a time.
4. Schedule Time For Self-Care
Scheduling time for self-care is essential for our overall sense of well-being. By spending at least one day a week relaxing and doing the things you enjoy, you reduce the risk of burnout, replenish your energy and reduce stress levels. Self-care helps you create balance in your life so that you can better manage the challenges and responsibilities that come with your job.
5. Use Stress Management Techniques
As mentioned, work-related stress is normal so it only makes sense that you have some stress management tips available in your arsenal when the inevitable happens. Here are three stress management techniques that will help you calm down when work becomes overwhelming:
4-7-8 Breathing Exercise: The 4-7-8 breathing exercise is a simple stress relief technique that helps promote relaxation. Here’s how to do it:
- Position the tip of your tongue against the roof of your mouth just behind your front teeth
- Take a deep breath in through your nose while counting to four
- Hold your breath while counting to seven
- Breathe out for a count of eight
- Continue breathing this way until you feel less stressed and more relaxed
Mindfulness: Mindfulness is an effective stress release technique because it helps you become aware of the present moment without thinking about it too deeply. The next time you feel yourself getting overworked about something, try this:
- Stop what you are doing and focus on your breath. Pay attention to the sensation as you breathe in and out.
- If your mind starts wondering, bring it back to your breath.
- Keep doing this until you can feel the tension leave your body and you are more relaxed.
Exercise: If exercise is a part of your daily routine, you will know that it helps with stress relief. On the days when you are feeling a bit more stressed than normal, work out, it will help release the tension.
Unfortunately, you will always experience work-related stress. The good news is that by applying the above strategies, you can reduce or eliminate self-induced pressure and manage inevitable stress more effectively.
Read the full article here
