How to reduce work stress?

White collar workers have to go to work every day, the workload seems endless, and it can be overwhelming. In addition to the heavy workload, it is also necessary to look at the boss’s recognition, build relationships with colleagues, adapt to office politics, etc…

Yes, these external environmental factors in the workplace do cause stress, but more importantly are the hidden internal factors: habitual thinking patterns, beliefs, and immediate emotional, physical and behavioral responses to stress. Due to inertia, these reactions become “auto-navigation” and become the default mode of control.

To give an example, Ami’s boss is very impatient. As soon as he thinks of something to do, he immediately calls Ami and asks her to get things done right away. Waiting for boss’ requests made Ami very nervous. She often worried that she would be scolded or even copied. She felt that she was not smart enough and incompetent, so the boss was not satisfied with her. Every day, Ami felt a lot of pressure and nervousness at work every day. Every time she heard the phone ringing, her heartbeat increased, her mouth was dry and her hands trembled. The more nervous she was, the more mistakes she would make at work. more. Ami finally got sick, and the doctor diagnosed it as anxiety disorder.

In another case, Ale is a very self-demanding person. He will do everything seriously, and even take it too seriously. Every work plan, he will do it very carefully, spending several times more time than others. To work long hours, in addition to no personal time, lack of social life, and sometimes sleepless nights, lack of rest. Since life has become only exhausting work, completely lacking in nurturing activities, and severely imbalanced, she finally exhausted her body and mind, exhausted her energy, and lost her motivation to work, which is a pity.
Through mindfulness, you can be aware of your habitual thinking, emotions, physical reactions and behaviors; you can also be more aware of the impact of these “autopilot” reactions. These reactions not only do not help to solve the problem, but increase the pressure, make the mood worse, and become physically and mentally exhausted. Mindfulness practice helps us identify the difference between immediate and mindful responses, gaining awareness and learn to remain calm and respond more skillfully when faced with stress or difficulty.