We don’t always have control over our workload. Ideally, our day is full of fulfilling, interesting, meaningful, and enjoyable tasks. However, at times our work can be stressful, irritating, overwhelming, and/or boring. Most of the time I can handle all tasks with a calm, composed demeanor and a smile on my face because I’m nothing if not a complete professional. I’ll share some tips on setting up your environment to improve your mood and insulate yourself against negative reactions to work stress that have been helpful to me.

It helps to set up my environment in a way that is sensorily pleasant and comforting. Here are some ideas to use your six senses to reduce stress, increase calm, and/or self-soothe when you feel upset.

Sight.

Your office should have comfortable lighting to minimize eye strain.
Have pictures or other items near your desk that are pleasant for you to look at. For example, I have Frank Costanza taped to my monitor, and looking at him keeps me from screaming out loud.
Adjust your display settings to reduce blue light and/or wear blue light blocking glasses.

Hearing.

If you can, listen to music while you work. Make playlists to improve your mood and/or help you concentrate. Music with lyrics can be distracting, as it engages the same parts of your brain that you need to retain and comprehend information, but it can be used to elevate your mood! For concentration, classical and instrumental music without lyrics is best.
Turn on white noise to drown out distractions.

Taste.

Have favorite snacks, drinks, treats, or gum on hand.
Have strongly flavored gum or candy to distract yourself from an unpleasant situation.

Touch.

Have a fan or heater nearby if the office temperature is not optimal.
Wear comfortable clothes and shoes.
Have a swatch of material and/or some stones that are pleasant to the touch.

Smell.

Wear your favorite perfume.
Spritz your face with rose water.
Keep a diffuser or scented candles at your desk.

Note: Be careful with this one if you share office space with others, as your favorite scent may not be pleasant to others (or even trigger a migraine). In this case if you need an olfactory boost, see if you can step outside or keep a scented item in your car.

Movement.

Have some fidget toys to play with.
Stretch your muscles.
Do some jumping jacks.

There can be certain vulnerability factors that make us more susceptible to stress, making negative emotional and/or physiological reactions more likely to occur. People may react to stress with strong emotions (ex. anger, worry, sadness), or they may feel physically ill (ex. racing heart rate, sweat, pain).

When we feel emotionally overwhelmed, we may not be able to interact with our colleagues in a professional or productive manner, and we are prone to making mistakes. Dialectical Behavior Therapy suggests using TIPP skills to manage extreme emotions quickly and effectively.

Temperature.

Decreasing the temperature of your face has an almost immediate calming effect.

Fill a bowl with cold water, hold your breath, and dip your face in.
Put an ice pack on your eyes and cheeks.
Splash cold water on your face.

Intense exercise.

If your body is revved up by emotion, a short burst of intense exercise will expend your body’s physical energy. Don’t overdo it – 10-15 minutes should be enough.

Go for a run or a brisk walk.
Jump rope.
Dance.
Do some jumping jacks.
Go outside with a bowl of ice and throw ice against a (windowless) wall or at the ground.

Paced Breathing.

Breathing out more slowly than breathing in can reduce agitation and slow down your heart rate. Inhale for 4 seconds, pause, then exhale for 5 seconds. Repeat several times. If you feel lightheaded, take a break to breathe normally, then resume paced breathing. Try to focus fully on your breathing.

Progressive muscle relaxation.

Tense and relax each muscle group, one at a time, from top to bottom. Tense the muscles for 5 seconds, focusing on the sensation of tension in your muscles. Then fully relax the muscles and note the difference in how that feels.

Practice doing paced breathing and progressive muscle relaxation when you’re not distressed, and you’ll be able to recall and perform these skills with more ease when you need them.

Let’s Wrap This Up.

We spend so much time working either on-site or remotely. It’s a fact of life and not necessarily a bad fact as we are all in this together. We never know what one person is going through by reading an email, text, or seeing them on a computer screen – let alone in-person. As stated earlier, most of the time we can handle all tasks with a fairly calm and composed demeanor, but it’s important to remember that some days/hours/minutes can be challenging…and that is okay – really okay.

Serenity Now