Dealing with Office Workload

In the corporate world, we have to complete a great deal of work regularly, so it can become hard to stay calm because of severe work stressors. What can an employee do to deal with such heavy pressure? Sometimes it is difficult to control negative emotions like anger, frustration, and sadness — emotions that harm your communication with seniors, juniors, and co-workers. Here are some methods to help you set your stressors aside and make yourself calm and relaxed, which is very important for delivering your maximum productivity and for better communication.

If you have two minutes, try this

• Take a deep breath and, when you're comfortable, close your eyes.
• Take a moment to imagine yourself being more calm, peaceful, and focused.
• Now imagine a sight, sound, or setting that makes you more calm, peaceful, and focused.
• Notice that you are already feeling calmer and more focused.
• Take a breath, exhale, and begin to move your attention back to the room, listening to the sounds around you, and open your eyes.

If you have three minutes, try this

• Take a pause, take a deep breath, and place your feet flat on the floor. Really feel your feet in contact with the ground.
• Place your hands on your stomach and take 2–3 deep breaths, noticing your stomach rising and falling with each breath.
• When you feel comfortable, close your eyes.
• As you keep breathing deeply, breathe in for a count of 4, hold for 5, and breathe out slowly for 6–7. Keep going — in for 4, hold for 5, out for 6–7 — for about a minute.
• Slowly bring your attention back to the room, noticing the sounds around you, and open your eyes.

Take a 5-minute pause and try this to relax

• Get comfortable in your chair. Take a deep breath and place your feet flat on the floor, feeling them in contact with the ground. Take a few more deep breaths.
• Focus on your toes: scrunch them up, then release. Put pressure on your ankles, then release slowly. Tense your calf muscles and release. Tighten your thigh muscles and slowly release. Then your buttocks and pelvic area; notice any tension in your back, breathe in deeply, and as you breathe out, release it. Lift your shoulders and release completely. Take a deep breath and let go of any tension in your neck and jaw. Hunch your shoulders one last time and, as you release, let any remaining tension flow out of you.
• Take a few more deep breaths and enjoy this feeling of relaxation and calm for a little longer.
• Now slowly bring your attention back to the room, notice the sounds around you, and when you're ready, open your eyes.