In this blog, I will give you 8 strategies if you feel overwhelmed at work. These strategies will help you reduce stress and unlock your potential to the best at your workplace!

Stress is the most common issue faced by people in the current times. However, what people don’t realize is that being over-stressed and overwhelmed can reduce your efficiency multifold, affect your health to a great extent and is a catalyst for numerous long-term diseases. The issue of overwhelming stress was dealt with by Yerkes and Dodson in 1908, where they came up with a bell curve to depict how motivation is directly connected to feeling overwhelmed. According to them, extreme high and extreme low motivation are the bearers of inefficiency, which in turn makes us feel overwhelmed. A balance is necessary! Let us discuss how you can inculcate certain good habits to reduce stress and anxiety at work and maintain a balanced mindset to completely ward off the ‘Monday Blues!’.

1) Planning Always Helps!

Look in your drawer and take out the sticky notes you haven’t been paying attention to for so long! Write about every task that is due, and sort them out under urgent and important. Urgent is what requires you to deliver something at your best speed; it often makes you panic. Less thought goes into it and hence work efficiency reduces. The important tasks, on the other hand require proper planning, thought and action.

Do you know why is it necessary to know the difference between what is urgent and important? According to Eisenhower’s Principle, what is urgent is seldom important, and what is important is seldom urgent. Divide your work and prioritize it! Your time and attention are precious, use them wisely.

2) Focus on ‘Now’ & ‘Here’:

As I have said in my previous blogs, your universe resonates with you. Ask yourselves from time to time, ‘Are my surroundings comfortable enough for me to work efficiently? Can I change something that is amiss?’

If the answer is yes, make that change, first! Be it, cleaning your workstation, or resolving an argument with a colleague that is making your mind unstable.

3) As Yourself: “Is My Subject of Worry Worthy Enough”?

As I said previously, your mental peace is precious. Do not lose it over trifles. Think about the situation you’re so worried about, and let it go until it is something that concerns your life. As Dean Smith says,

4) Switch Your Work-Mode ‘Off’ and Take a Break

American author Douglas Rushkoff correctly describes the present condition of human beings as “Always On!” More than using technology to our advantage, we have slowly turned into its slaves. Being ‘online’, and ‘alert’ all the time has become a prerequisite today; and this greatly affects our physical and mental health.

What do you do when you suddenly feel overburdened and overwhelmed? Most of us get stuck further in the trap. Consider leaving your workstation, and take a walk somewhere in the fresh air to release the traffic in your mind. This helps in viewing at a situation from a bigger and a better perspective. Everything needs to be recharged, distance yourselves from technology in the break, and let nature recharge you!

5) Embrace the Reality

‘I have made a grave error! What will happen now?’ Each one of us in our lives, has had this experience of making an error and being scared about the outcome. However, in the end, we’ve always been able to manage the situation. Embrace your circumstances and focus on the present! It is  always wise to move on, rather than being stuck in the clock. Motivate yourself to take responsibility and do best in the next task at hand!

6) Monitor your Motivational Energy

Sticking to reality is essential. As I said in the beginning, balanced motivation is the best catalyst for efficient work. If you’re over-motivated, you might want to become an over-achiever, and you end up wanting to do everything at once! Ask yourself, ‘Is this possible for me to do? Or will it be stressful for me?’ Realistic goals help you ward off stress.

7) When Overwhelmed, Communicate and Put the Weights Down

Have you ever considered talking to your colleague or your manager when you feel overburdened? Build conversations over small coffee breaks, and get to know your colleagues. At times, a broad perspective is required to tackle a situation!

Your manager could be your mentor, talking to them and requesting solutions is always a good way of building positivity in your work environment and team-work.

8) Keep that Weekend to Yourself!

What do you do on weekends? When was the last time you prioritized yourself and your health over work? Ideally, weekends are not meant for work. However, in case the deadlines are close and working on weekends or holidays is the need of the hour, remember to prioritize! Day-offs are meant for a recharge. Hence, if you forget to rejuvenate yourself on the weekends or day-offs, you might end up feeling over-worked for the entire next week. Indulge in  constructive activities which concern you as a person! Grow in your life, to grow in your work!

Use these eight strategies to feel lighter at work and say goodbye to work-stress. Stay tuned and know more about our Stress Masters Programme to deal better with stress at workplace.

Till Then Stay Positive, Healthy and Stress-free!

“It’s Monday again! Why did the weekend end so soon?”

“Time’s running away! God only knows when I shall be able to focus on my well-being!”

Inability to complete personal targets concerns most of us. Shortage of time and energy form the foundation of this concern. Effective time and energy management, leadership skills and success - they all go hand in hand! You manage one well and the other falls in line.

A) Why is eating optimally important?

Good control on the body reciprocates with good control on the mind. Constant energy flow is a mandatory requirement for enhanced focus. Since times immemorial, our elders have tried to remind us of the importance of consistent nutrition and a balanced diet! A heavy meal draws out most of your energy for the process of digestion.

Food is a source of energy, use it wisely. Do not let food reduce your efficiency!

B) Why are naps important?

Sleep is directly connected with the energy levels of your body. Naps refer to short sleep breaks which tend to multiply your energy levels and refreshes your memory. The next time you feel over-worked in the middle of the day, try going for a 20 minute nap before you resume working, and see the wonders for yourself!

However, balance is crucial!

Make 20 minute a target! If you over-sleep, this extended nap can make you drowsy for the rest of the day.

C) How to maintain a balance? In fact, what is balance?

Let me explain this with the help of the ‘body clock’ concept. The way we set reminders in order to wake up, or do an important task, our body and brain collectively function on natural reminders. The body clock is a well-established concept, covering all necessary functions of your mind and the body. Jeffrey C. Hall, Michael Rosbash and Michael W. Young were awarded the 2017 Nobel Prize in Physiology and Medicine, “for their discoveries of molecular mechanisms controlling the circadian rhythm”, i.e. the internal clock in the body which dictates and tells us how and when we feel the need to rest, eat and carry out other body functions.

The Nobel Prize committee agreed upon the importance of following the body clock and understanding the implications of ignoring the same. Our bodies tend to adapt perfectly to a routine, and in case of any mismatch, the clock inside warns you to get back into the routine. As a consequence, the body gets affected at hormonal levels.

D) Why is it important to spend time with nature?

Our bodies function better in natural circumstances. In the modern day, we spend most of our time in digital environments, i.e. exposed to screens.

What is the first thing you do when you wake up? It won’t be too hard to remember that you check your phone! Little do you realize the dangers of digital devices! Apart from the digital necessity for our jobs, we waste majority of our time looking at phone screens. The electromagnetic rays from the gadgets directly affect our brain and heart. Over-exposure to digital gadgets can potentially reduce our mental capacity, further reducing the work efficiency of our brain. Take a break from your phone and computers! Take a walk in the natural light, let the sunlight touch your skin, breathe in fresh air, and give your eyes the gift of greenery!

E) Do you often wish you had more time?

Robin attempts 45 out of 50 questions in a one-hour exam, however, Joshua manages to attempt only 30. Joshua gets through the exam, while Robin doesn’t. Why? Here comes the role of organization in your life, and its importance for effective management of time.

It is extremely important to de-clutter your brain before you start working on something important. Complicated minds tend to act fast but end up giving inaccurate responses. You should be able to simplify your thoughts and organize your thoughts anytime. This is where meditation plays its role.

F) Organize and rejuvenate your life through meditation!

Your subconscious mind is your best friend. Maintaining a healthy relationship with your subconscious can act as a boon for you. Sit silently at a place, away from all the external noises, and make decisions with your subconscious.

While you crib wishing for more time and relying on artificial energy drinks which provide a temporary rush of energy, meditation remains the universal key for both your concerns. It enhances your qi (inner strength) and begins the process of spiritual healing. Stress kills both time and energy. The stress hormone ‘Cortisol’ is said to have reduced in subjects practicing meditation.

Feedback loop with yourself: Talk to yourself when the day starts, and when it ends!

Discuss with your subconscious your schedule for the upcoming day. You are the best manager of your time and energy. Pat yourself on the back when you succeed in your eyes through the day!

If you want to understand how and where to start, let’s have a conversation.

All the best! Go ahead and be the great manager of your life! You will stay healthy and stress-free!