“The greatest weapon against stress is our ability to choose one thought over another.” – William James

Work can be stressful. You could argue that it should be stressful at least some of the time, but only because those striving for a goal are passionate about achieving it. But of course, most workplaces also come with less wholesome clashes (at least some of the time). Things can get intense. How do you manage to keep your head during these situations? Not only ‘how do you stay calm and focused?’, but also, ‘how do you manage to de-escalate and direct proceedings to a positive outcome?’

Here are some mindfulness and meditation-based possibilities…

1. Close Your Eyes and Breathe Deep

If all about me is noise, tension and chaos, I get overwhelmed and overstimulated very easily. However, I have a shortcut to taking myself away from the situation, even without actually physically removing myself. I close my eyes and take slow, deep breaths, focusing on just that, ‘the breath’. This activates your body’s relaxation response. I inhale for four seconds, hold for four, and exhale for four. I repeat this until my heart rate has slowed and clarity returns.

2. Focus on the Solution

It’s easy to sling mud and focus on the negatives of a situation. So, focus on the potential positive, i.e. ‘the solution’. So, shift your focus from the stress or problem at hand to possible solutions. By concentrating on what you can control, you can prevent feelings of being overwhelmed and move towards a tangible solve.

3. Smaller Steps

If things are going south because a problem is too complex, it works well to break everything down into smaller pieces. Although it might feel like a more laborious way in which to move towards a goal, making a large task bite-size and coming to a consensus for each part, will culminate in a much more thorough, thought-through and troubleshot solution.

4. Take Short, Frequent Breaks

Similarly, going at something for hours and hours is usually counterproductive past a certain point. Although not a process involving other people, i often find the same issue occurs when writing. I’ll be able to type and create for a certain burst of time, but then I’ll come up against a wall. I could either stare at the gap where more words are meant to go and get frustrated or maybe pump out a few half-witted paragraphs. Or, I could go away, do something else (a chore, make tea, go for a walk, exercise), and come back with a refreshed brain and body.

5. Take a Positive Angle

Intense situations often feel like threats. They feel negative by nature. Try to oppose this. Try to reframe the intense negotiation, disagreement, or problem in a positive light. See it as an opportunity for growth, teamwork, a challenge or a way to show off a skill you don’t normally get to show off. This shift in mindset can help you manage stress and remain more objective in your decision-making.

6. Trust Yourself

Clashes at work and challenges to your way of doing things often result in self-doubt. I struggle with this often. Try not to let what you know about yourself and your abilities be overridden by what another person might have said thoughtlessly or in anger. You are in the room because you have the skills to be there. Trust that you now what you are doing.

7. ‘No’.

Keep your boundaries. It’s OK to say ‘no’ (within reason, of course). Overcommitting can heighten stress, so prioritising tasks and limiting your workload will help you stay focused and in control. I have been known to fall foul of being an overambitious ‘yes man’ and ended up becoming very stressed because of it. Know your limits. Hold your boundaries.

By Chris Thomson

 

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