You consider yourself a level-headed person, on an even keel on the job. In most cases, you roll with the punches and pressures but lately, you find it more difficult to maintain a positive mental attitude. Stress is mounting and outside events seem beyond your control. You’re worried because your job performance and security as well as your mental and physical health are in jeopardy ¬ — as so is your relationship.
You feel overworked and tired. The demands of the job are mounting, and you don’t have enough time or energy to complete assignments and the everyday requirements of the job. You need some survival skills before you blow your top, go off the deep end and create a rift with your sweetie.
Have a sit-down. Arrange a meeting with your boss. Start by saying that you are not complaining but that you want to explore ways you can perform your job better and meet and exceed expectations. A good place to start is to clarify your job description and your role. Express where you are running into roadblocks. Ask your boss if there are resources and opportunities for support, perhaps a training course or a motivational seminar to give you more confidence and expertise. If you feel like you’re at a dead-end or find your work situation unacceptable, ask if there’s a chance to get reassigned to another department in the company or change positions.
Talk to your partner. Get TLC, validation, and support from your sweetie. Fill him/her in on what’s going on at work. Remember that work stress doesn’t end when you leave the office. It carries over into your personal life. Your mate needs to know what’s going on and they need to be allowed and will want to help.
Start a journal. Whenever you encounter a stressful situation, record the details in your journal, including how you felt emotionally and if and how you responded. Often, writing down incidents can identify more clearly what caused your stress, how you could have handled the situation any differently, and any patterns that may be emerging.
Let it all out. Don’t put a lid on your stress. Acknowledge it or it will eventually come to a head on its own in a not-so-pretty way, and in a way you had not intended. Besides talking to your partner, talk to others in your circle: close friends, your family. Get professional help from a mental health therapist if you feel like you’re spinning your wheels and can’t get any resolution or comfort on your own.
Take care of your health. Develop healthy eating habits and get enough sleep and exercise. Having a clear head and being well-rested can give you a whole new perspective and clarity on your situation and how you might go about making changes, as well as make you more resilient. Consider meditation, breathwork, a good cardio workout, and yoga. Get your partner involved.
A change of scene. Sometimes getting away from the everyday grind can give you a fresh outlook and renewed optimism. Take a vacation or short break with your mate. Go somewhere where you can relax and reflect. Away from crowds and traffic. Even frequent trips around the neighborhood for some fresh air and nature can do the trick. Do a little biking and hiking while you’re outdoors, treat yourself to a massage, take a dip in a hot tub, bask in a sauna, and don’t forget to laugh.
Practice gratefulness. Express thankfulness to yourself and others often. Rather than replay negative encounters or situations in your head, think of the beautiful things life presents to you. Learn to let go when life serves you lemons. Try not to hold a grudge.