3 Simple Resets to Squash Stress at Work

32-year-old Amy Alabaster had recently been named VP in her company as a successful New York sales executive.

She had friends, a wonderful marriage, and many professional accomplishments. But one day, the weight of her responsibilities came roaring in as she awoke on a bench outside a West Village restaurant.

Alabaster later learned that she had fainted on a flight of stairs and her blood pressure was so low EMTs could hardly move her. Though she considered herself happy and healthy, doctors uncovered her problem with one simple question: “Would you say that you deal with a lot of stress?” Amy said this unraveled the real issue:

“I had never been asked this question before. Like so many other companies, mine had downsized after the economic pitfalls of 2008 and I had absorbed many responsibilities after the layoffs. I thought incessantly about work. I talked about it all the time. I couldn’t turn off, ever. I checked emails and my blackberry constantly. I even dreamed about work, sometimes confusing what was real and what had manifested in my slumber. The last vacation I had taken was stressful because I was so uncomfortable with what could be happening without my oversight and control . . . My doctor said that almost every health-related issue could inevitably be drawn back to stress.”

How to Self-Regulate When Your Tank is Low

What about you?

Does your job cause low-grade stress that never quits? While many people enjoy their jobs, all of us can benefit from a daily internal inventory. When you are running on empty, medical experts offer several tips to self-regulate.

Reset Yourself Internally

Intermittently, close your eyes, lean back, and take three full, deep breaths.

When you feel stressed, force yourself to speak more slowly. This will clear your thoughts and allow you to act more reasonably in challenging situations. When you find something upsetting you, make a tangible choice to let it go. Refuse to show emotion and quickly unclench your teeth (or fists!) and move on. Effective anger management is a tried and true stress reducer!

Reset Yourself Physically

When we get busy, we forget ourselves.

Make it a priority to drink plenty of water, to move around, or to eat small snacks during the day. Take short walks outside or do a few jumping jacks or stairs. Continually adjust your posture to avoid muscle tension or a slumped emotional state. Try these exercises:

• Shoulder Rolls. With arms hanging freely, breathe deeply and exaggerate rolling both shoulders forward then backward 10 times.
• Chin Tucks: Place one hand on your chin and the other behind your head, gently pushing your chin toward your Adam’s apple for 10 seconds to relieve tension at the base of your skull.
• Pectoralis Stretches: Clasp hands behind your back and lift up as you squeeze your shoulder blades together. Hold ten seconds and repeat three times. This is especially effective for those hunched over a keyboard.

Reward Yourself Regularly

Plan something enjoyable for the end of the day and build key relationships or hobbies into your routine.

Leave a few chores undone and care for yourself! This will refresh your body and sharpen your mind for creative solutions tomorrow. Alabaster says she now prioritizes eight hours of sleep each night, locks her phone in the safe during vacation, and she finds small ways to increase joy each week:

“Professional achievements still mean a lot to me. Success, however, is in the process of being re-defined. Prioritizing my well-being is the lesson I’ll be learning for the rest of my life. After all, what is success worth if we’re not fully present to enjoy it?”