With an election right around the corner and the winter season and holidays quickly approaching, some may find this time of year to be a bit stressful and overwhelming. This stress can not only impact our personal lives but leak into our work as well, affecting our ability to stay focused and productive. If you are finding yourself a bit on edge, here are some ways to combat winter and political stress…
Have a Plan for the Day
At the start of every day, it can be helpful to write a to-do list of the tasks you need and would like to accomplish and plan to try and fit in some time for self-care/relaxation. If you are unclear about what your priorities at work should be, perhaps a discussion with your manager would help clarify things. In an article on Verywell Mind, they write, “A factor known to contribute to job burnout is unclear requirements for employees. If you don’t know exactly what is expected of you, or if the requirements for your role keep changing with little notice, you might become extremely stressed. Not understanding your role in the workplace can be a source of stress. Trying to figure out and meet expectations can be exhausting. Plus, it’s tough to feel good about your work when you’re not sure whether you are meeting or exceeding expectations. If you find yourself never knowing if what you are doing is enough, it may help to have a talk with your supervisor. You can take the time to go over expectations and discuss strategies for meeting them. This can relieve stress for both of you!”
Sleep
Good quality sleep is an essential factor in feeling calm, centered, and able to take on the day. While sometimes there are elements outside of your control that may prevent you from getting a full night’s rest (such as health issues, a newborn, etc.) try your best to establish routines and practices that will lead to better sleep. Some simple tips that may help you get a better night’s rest include: sleeping in a cool dark room, not drinking caffeine after lunchtime, exercising during the day, having a good well-rounded dinner (think protein, fat, and carbs), avoiding blue light in the evening, and having a consistent bedtime.
Get Outside When You Can
Depending on where you live, getting some fresh air may not sound as appealing as it did in the summer months, but if you can, bundle up and get outside, especially on the sunnier days. Taking this time to be outside, and ideally unplugged from the news and social media, can be a wonderful way to reset. Additionally, if you are able to get outside early in the morning, and have some sun exposure on your skin, this can help with your circadian rhythm which in turn will help you feel happier and may even help your sleep. Studies show that all you need is 10-15 minutes a day to see positive impacts.
Practice Mindfulness
Mindfulness can help you put things in perspective and help you cope with daily stressors in a more constructive way. In an article on Forbes, they write, “An additional barrier to productivity is emotional reactiveness. But mindfulness can give you greater control over your emotions and responses. You’ll face plenty of stress at work, but just because situations are stressful, doesn’t mean you need to feel stress. An element of mindfulness is acceptance—and this is helpful in high-pressure conditions. You can notice the stressors and accept they are challenging, but stay calm and work through them. In fact, mindfulness is proven to help you manage your emotions, based on the study published in the Journal of Management. It helps you cope in tough times. Practice mindfulness by noticing what’s going on and accepting it. You can also take breaks at appropriate times and practice deep breathing—so you can build distance and objectivity about the task you’re working on. You’ll gain productivity with these strategies because you won’t be thrown off by your concern, worry or anxiety—and you can keep moving forward and achieving results.”