Everyone has moments when work feels stressful and overwhelming. Diana Hendel, Doctor of Pharmacy and co-author along with Dr. Mark Goulston of "Why Cope When You Can Heal?: How Healthcare Heroes of COVID-19 Can Recover From PTSD," noted that workers need an action plan for handling those difficult moments. "Why Cope When You Can Heal?" shares therapeutic approaches that are currently used to treat traumatic stress and introduces exercises to help people through difficulties. Hendel and Goulston recently offered some of these strategies for combating stress at work.
Take a few minutes to get grounded. Grounding focuses on the present and can by used when one feels carried away by anxious thoughts or feelings or triggered by upsetting memories and flashbacks. To begin, one should find a comfortable place to sit or stand, and if sitting, rest their hands on their legs. They should be aware of the sights, sounds, textures and scents around them. They can bring awareness to their body by performing stretches or tensing and relaxing muscles. They can tell themselves, "The flashback or emotion I felt is in the past. Right now, in this moment, I'm safe."
Harness the power of deep breathing. Slowly exhale through the mouth while focusing on clearing all the oxygen from the lungs. Inhale slowly and deeply through the nose for four slow counts. Hold the breath for four more slow counts. On the next four counts, exhale again through the mouth until the lungs are empty. Hold the breath again for four slow counts.
People can also carry a small reminder of something they love about their life and focus on it if they feel triggered and need to center themselves. The item might be a photo of one's children or pet, a special necklace or something else. The person should think of the gratitude they feel for their life whenever they look at this token.
They can also grab a human lifeline. Workers should make sure there's at least one person they can reach out to when feeling stressed. Some workplaces have a formal support group to help workers deal with stress, but employees can also start their own informal group that might meet regularly or be available when a member needs support. People can also reach out to their company's Employee Assistance Program (EAP) or contact a mental health professional.
Hendel encourages employees to let their feelings out when possible. One can briefly move to a different room to cry or discreetly express pent-up feelings.
They could also get out of the building for a few minutes to take deep breaths, stretch the arms and legs and enjoy nature. Co-workers might take a short walk together.
Another stress relief tactic is to play a mind game. Goulston noted that one can picture someone who loves them and speak to that person, imagining the person is providing encouragement.
Hendel warned against bottling up one's emotions because they will likely reappear, sometimes with greater intensity.
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