Rapid Solutions to Workplace Stress
Here’s what to do when work is stressful and there’s too little time to manage it! Using rapid stress solutions, you can release stress and end the day with energy to enjoy life.
The number one complaint I hear from caregivers, both professional and personal, is that stress steals their energy. By the end of the day, they often feel mentally, emotionally, and spiritually exhausted. And the number one response to stress management suggestions is, “I don’t have time!” I’m a nurse and I’ve often been a caregiver for family members, and I agree that time is very limited. But it is possible to reduce stress, with rapid stress solutions.
What are Rapid Stress Solutions?
Imagine easy, subtle stress management interventions that require less than a minute to complete. No special materials are needed for these interventions, so you don’t need to carry any supplies with you or be in any particular location. These stress management interventions can be used whenever stress happens, rather than dealing with it at some fantasy point in your future. you can’t imagine this, read on!
Why fit stress solutions into your day?
- Stress happens frequently throughout the day.
- Ignoring your stress assuming you will deal with it ‘later’ just doesn’t work, especially if you are chronically busy.
Frequently releasing stress during the day prevents it from building up. Rapid stress solutions will clear and restore your energy throughout the day.
How do Rapid Stress Solutions Solve These Problems?
Consider the graph titled, “The Problem: Stressors occur throughout the day.” The left axis is stress measured on a scale of one to 10. The bottom axis is hours of the day. I didn’t label the hours, because some of you work days, some nights, and family caregivers ‘work” 24/7.
In this illustration, the top line is the experience of a caregiver who postponed stress reduction. Imagine this. You arrive at work alert and focused and some trepidation, at a stress level of 2 out of 10. You receive your assignment, and your stress level jumps to 6 out of 10. A couple hours later, you experience some incivility from a patient’s visitor, increasing your stress level to a 6 ½. A few hours later, an emergency happens. To respond, your stress jumps to an 8. Later, nearing the end of your shift, you realize you still have so much work that you will not be getting out of work on time. Your stress level jumps to a 9. That’s how you eventually go home: with a stress level of 9 out of 10.
The bottom line illustrates a caregiver who experiences the exact same shift. The difference is that when they get their assignment, are treated with incivility, respond to medical emergencies, and realize they are not getting out of work on time, they do a rapid stress management intervention. So instead of a steadily climbing level of stress, their stress level goes up and down. They eventually leave work with a stress level of 3 out of 10.
Try this rapid stress solution first
There are lots of different rapid stress solutions. Affirmations, changing your focus, stretching, art, music, poetry, and mind/body activities may all be done rapidly. I always recommend that someone new to the idea start with using your breath – you always have that with you! In a wonderful patient handout titled “Breathing and Health” the Veteran’s Administration explains that relaxed breathing “can help your body and mind become calm.” (hyperlink) BreathingAndHealth-508Final-9-4-2018.pdf (va.gov)
To breathe for stress reduction, consciously focus on your breathing. If you can comfortably do so, slow and deepen your breath. If you like, try this simple and peaceful opportunity to breathe.
At your own pace, begin by breathing in deeply …
and breathing out completely…
Breathing in … and out…
Noticing your breath
as you gently breathe in as deeply as you like…
Then breathe out completely…
Breathing in… and out…
Gently breathe in … and out …
in a slow comfortable rhythm.
I first published this simple breathwork in Breathe – Love – Pray for Inner Peace on 8/16/2019. If you’d rather listen to a guided breathing meditation, click on this link. You’ll find an audio recording during which I’ll lead you through “Count and Breathe.” The recording is 4 minutes and 22 seconds long, but once you’ve heard it, you can use your breath as a rapid stress solution even if you only have 10 seconds. You might try breathing mindfully as you wash your hands.
For even more ideas about how to use your breath as a stress solution, visit How to breathe: this way, or that? In that blog, you find concise information about six ways you can effectively use breathing techniques for yourself or your patients, with credible links for further exploration.
What’s next?
Breathe
Rapid stress solutions have changed the experience of workplace stress for many healthcare professionals, and they can change yours, too. Start with the simple yet powerful suggestions using your breath. Practicing in relatively calm situations helps; when might you fit in some practice time? Perhaps before sleep? Once you are comfortable with the practice, when might you use this stress solution at work?
There are lots of other rapid stress solutions. Stay in touch as I continue to add to this series of blogs!
In peace,
Gale
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Related blogs:
Workplace Stress Management: The Secret Power Behind Rapid Solutions
You can rapidly and effectively reduce your workplace stress! Here’s how to power up your stress management solutions by making them mindful, intentional, and rapid! (Blog #2 in the Rapid Stress Solutions series.)
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Are you too busy for stress management? In a busy life, often only the most urgent and most important things get done. Get motivated and move stress management up on your to-do list. Learn what problems reducing stress solves, and where to find quick and easy solutions.
The signs and symptoms may surprise you. Learn how stress shows up and use that information to prevent future problems by managing your stress effectively.
Mini me-time for family caregivers
Caregivers, on the days when it is most difficult to be calm, that’s when you most need a chance to center yourself. Catch your breath!