How can we live a happy life and release work tension at the end of the day?
I want to know the best solution for living a happy life and not stressing about work tension all the time. This is a particular question that I think everyone can relate to. How can we spend our time making the most out of this beautiful life, while also following our dreams?
1. PLAN AHEAD
We don’t always know what’s going to walk through our door, but we probably have a pretty good idea of the general types of pressure we may face on a daily basis. Decide in advance on a few possibilities that could occur and how you will handle them. A simple formula such as, “If X happens, I’ll do Y,” can make all the difference.
2. FOCUS ON ONE THING AT A TIME
For me–and most people–multi-tasking typically leads to chaos. I try to choose one task, see it through, and head on to the next task that needs to be done.
3. BE FLEXIBLE
No matter how carefully we plan, there’s always a chance that a situation will pop up that takes precedence over everything we’ve planned. When this happens, I take a moment to regroup and prepare to methodically deal with the new issue.
4. DON’T SWEAT THE SMALL STUFF
Not all tasks are equally important. Some of them can remain undone for later with no major consequences. Setting priorities helps me to maintain a sense of control.
5. COUNT TO 10
When I feel like I am getting bombarded from every angle, I take a short break and then look at the situation with a fresh pair of eyes. Just taking those few seconds to count to 10 gives me the distance I need for a new perspective. It makes me realize, for instance, that the problem I am attacking isn’t the primary issue after all.
6. CONTROL YOUR BREATHING
Whenever we are anxious, we tend to take quick, shallow breaths. This is called hyperventilating, and it can make us feel dizzy, light-headed, and panicky. It can also interfere with our judgment. If you catch yourself hyperventilating, try inhaling a deep breath through your nose, holding it a second, and releasing it from your mouth. Repeat this exercise until you feel calmer. This is a form of meditation.
7. AVOID A DOOM AND GLOOM ATTITUDE
Often we anticipate the worst possible–and often ridiculous–conclusion to a situation. For instance, “If I don’t get those numbers for the report by the end of the day, I’ll lose my job and starve to death in the streets.” Instead of using our imagination to scare yourself, use it to solve the problem.
8. TRUST YOURSELF
There are sometimes good reasons to change our plans, such as a new set of circumstances arising or receiving new information about a situation. In the absence of a compelling reason, however, stick to the plans we have outlined for ourselves. Random changes will only confuse us and put us behind schedule.
9. FOCUS ON THE POSITIVE
Scolding ourselves for all we didn’t get done does not help. Instead we are far better off being grateful for all that we did do. The more we practice looking on the bright side of things, the less frightening and grim a stressful situation seems.
10. DELEGATE AND SEEK SUPPORT
No one succeeds in a silo! This is especially true when the pressure is on. Don’t be afraid to reach out to others for help when needed, and offer to assist them in return. There is comfort in not being alone in times of stress.
This is really hard one and some days you will be able to leave work, release the tension and relax, other days you will go home not be able to switch off and feel terribly stressed. The one main thing to do is have separation, when you walk out of the door even if you have had the worst day, mentally leave it where it is. There is nothing you can do when the work day is over and if you take it home and are stressed, I always believe it runs over into the next day and another stressful day is in store, be kind to yourself, let go, just a little and always have something that you do when you first leave work and stick to that not matter what. Maybe have a shower or a bath and stay there for as long as you like or as long as it takes to feel the tension leave you.
After completing another hectic day at work, putting out fires, answering a myriad e-mails, and dealing with accumulated issues and problems, most of us just want to crash out, do nothing strenuous, or pacify ourselves with the latest Netflix episode. Nevertheless, tomorrow will bring new challenges at work with their inherent stresses. This creates a vicious cycle that drains energy and contributes to early burnout. Most of us just accept this as the nature of the beast. Work is fundamentally stress-filled and there is very little that we can do about it.
But it doesn't have to be that way. Eastern belief systems have shown us the way to a more tranquil mindset, which can be applied to the business environment. Stress is a condition that we inflict on ourselves. Operating from a calmer mindset, problems and issues that arise during the course of the day can be handled with more equanimity. This approach usually transforms itself into better solutions, because we take the time to carefully weigh the cons and pros without rushing into decisions. By slowing down the brain we permit it to arrive at more well thought-out solutions.
The beauty of this type of approach is that anyone can gain this calmness of thought and action with some practice:
Calmness before and after the storm – Most of us operate a hectic schedule and find that time is very constricted. Setting aside ten to fifteen minutes of meditation time before and after work seems like an impossible sacrifice. But time is often dissipated on unproductive thoughts and activity that leads to waste. A calm mind is a more focused and less disturbed one, able to concentrate and prioritize better. Meditating for 10-15 minutes before the storm - in the early morning - takes some time but its net effect is time saved..
Review your day in a more relaxed state – After the afternoon meditation, let your mind quietly review the day's activity, interactions with other employees, customers, and any unsolved problems and issues. Solutions will come with unexpected ease, so that you can be more prepared to tackle accumulated problems the next day. Dedicating 10-15 minutes after work will suffice and should create a more efficient flow of ideas. Just sitting down in a quiet space and slowing down your breathing may be all that is needed. You can accomplish this without anyone being aware that you are meditating. There are many free tutorials available on the internet. You can choose one that best suits your lifestyle and schedule. A helpful book on this subject written by a business person can be found on Amazon: http://www.amazon.com/dp/197320438X
Eliminate the small stuff – Our minds are often entrapped in petty thoughts that take on a disproportionate amount of time. Many of these deal with ego and status infringements by others. We spend time overacting to perceived slights and negative remarks by work colleagues, family members, Facebook friends, and others. The old cliche of not sweating the small stuff can be more easily managed by a calm mindset. Name and breathe out these petty concerns during meditation.
Prioritize the big stuff – The same process can be used to prioritize the really important tasks that have to be undertaken the next day. A calm state will facilitate the choices that you have to make, and add an intuitive spark to the thought process. By being prepared for tomorrow you break the stress cycle, and begin operating in a more relaxed and productive state. Unexpected and disruptive events will always shake things up, but now there is recourse to a better approach.
Stop the brain traffic before bedtime – In order to start the next day on the right foot, we need a good night's sleep. But the neurons and synapses of the brain keep transmitting all sorts of information and causes us to unnecessarily dwell on it. The solution may be to open up a book and read ourselves to sleep. If this works, then this becomes a form of meditation. If not, try a short form of meditation while lying down in bed, where you concentrate on your breathing or on a single sound (mantra). Try using a prolonged sound that resonates in the brain and removes all other thoughts (like sorrr.., or ommm..).
The one-minute meditation – Author Ken Blanchard wrote and influential book on management two decades ago called the “One-minute Manager”. It continues to be popular to this day because it simplifies the process of management into its essentials: the one-minute goal, one-minute praise and one-minute reprimand, etc. To this it would be very useful to add the one-minute meditation. Utilize this to prepare for any important meeting or event, to relieve stress and clear the mind of distractions. Either take a series of deep, prolonged breaths, or repeat a mantra sound internally for the one-minute duration.
Muhammad, all good info. here. One fabulous recommendation I read, from I believe Marie Forleo entrepreneur and business consultant, was once a day or weekly have NNT for yourself. Non Negotiable Time for yourself with absolutely nothing getting in the way of that SCHEDULED TIME. Schedule whatever you decide and lock it in stone. Sometimes just knowing you have the NNT time scheduled can have a calming effect. Because you know whatever is going on when you reach the NNT you'll have match, set, point for YOURSELF. Check out Marie's online videos, she makes some great points. Good luck!
Excercise or join a team sport after work. Volunteer on the weekends. Helping others makes you feel good.
I try to spend time with my family and friends at the end of the working day. Sometimes a warm bath or massage can help me to release stress. Also I like travelling! It helps me to get away from it all, see the world and relax.