Put your work stress into context
If you are suffering with stress at work, and let’s face it, we all have that problem sometimes then try this 10 minute mind exercise to put everything into context.
Park your car a little away from work in a safe place where you will not be disturbed.
Turn off the engine - Open the window slightly
Tell yourself “I am positive about the day – I am looking forward to . . .(pick one thing and focus on it, it doesn’t matter how small you will be able to find one thing in the whole day which feels okay)
Take 10 deep breaths- tense and relax your feet and your hands– visualise yourself as standing tall, strong, glowing at the centre of the room
Now take your ‘to do’ list for the day
Now focus on something worrying you
Ask yourself : Must I do this?
If the answer is “yes” then ask: How bad is it? (Compared to, for example illness in the family, or the loss of a dear friend)
It’s probably not that bad. Then ask yourself: Is this uncomfortable or inconvenient rather than disastrous?
So in this uncomfortable situation can you take control? Decide you are going to lessen its impact. You may still find it unpleasant but there will be at least one thing you can do to make it less unpleasant.
Imagine yourself doing that thing as strongly as you can
Imagine the best realistic outcome
See it- Make it brighter- Hear it - Make it louder- Relax
Let your tongue fall to the bottom of your mouth
Put your hands on your abdomen
Breathe deeply from your nostrils
Tense and relax your feet calf and thigh muscles in order
Tense and relax your hands forearms and shoulder muscles
Shut your eyes
Tell yourselfI am able to do the best for me today. I am looking forward to having the best day I can
Get on with your day