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Full Episode Link: https://www.productivitygladiator.com/episodes/workr-beeing-49-tips-to-manage-stress-in-a-hectic-work-environment
TODAY’S GUESTS
DR. KATINA SAWYER &
DR. PATRICIA GRABAREK
CO-FOUNDERS OF WORKR BEEING
Community: https://workrbeeing.memberful.com/join
On the show we found out that Katina and Patricia are friends from grad school. They created Workr Beeing to talk about the science behind workplace wellness and work-life balance. They both have a Ph.D’s in industrial & organizational psychology so you can say they're “experts” in how people function and behave at work. They provide science backed resources and information to make better and more positive work environments. The funny part, it all started when they were several drinks in at a wedding!
Workr Beeing is different, according to Katina and Patricia, because they are “nerds about data”, and the science and research behind these trends. They summarize what exists in the scientific literature in, what they hope is, a fun and exciting way.
49 TIPS & TACTICS TO MANAGE STRESS IN A HECTIC WORK ENVIRONMENT
FOR EMPLOYEES
Be able to name your own signs of stress, and learn to recognize them sooner. When you're in the moment of feeling stressed, all other things start to sort of fade away and you get very hyper focused on the thing that's stressing you out. When you get stressed you feel a spike in your negative emotions so you become more anxious & you start to think more negatively than positively. When that happens you go into a fight or flight type mode. Your heart rate might spike. Your palms might start to get sweaty. You might start to have racing thoughts. If you can catch yourself earlier in the stress process, like when you’re at a 3 or 4 on a 1-10 scale, you can start to deescalate sooner. If it takes you until you get to be a 10 out of 10 before you notice, then it’s a much harder and longer trip to bring yourself back down to a 1. To deescalate you can try:
Breathing Exercises (app on your phone)
Body scans (mental exercise)
Mindfulness Exercises (Have an app ready and loaded with your favorite 2 min meditation)
Nature Meditations
Quick Guided Meditations
Remove yourself from the situation physically for a few minutes (take a quick walk)
Quick workout during the day (try to hit your max heart-rate, like the moment from “Rocky” where you’re completely out of breath, even if it’s just a quick sprint during a walk.)
Know your long term symptoms of stress, like chronic stress. For some people it’s chronic and persistent, you can’t isolate it to one stressful moment or event. What does that feel like in your body? Some activities that can help you cope and fill your cup back up are:
Mastery - Master a new skill or topic.
Work on a project, like a house project
Take lessons on learning another language
Try cooking a new dish in the kitchen
Do an activity where your brain is completely focused on the present moment. This causes it to leave behind the thing that’s stressing you out, and eases some of the stress from it. Something where you can focus ONLY on the present.
This is why vegging out, or TV, are NOT very effective for many p