What do you do if your stress levels are hindering your career growth?

1 Identify your stress triggers

The first step to managing your stress is to identify what causes it and how it affects you. You can use a journal, a tracker, or a simple list to record your stressors, your reactions, and your coping strategies. This will help you to understand your stress patterns, recognize the signs of stress, and evaluate the effectiveness of your responses. You can also rate your stress level on a scale of 1 to 10 and note what makes it go up or down.

2 Reduce or avoid unnecessary stress

Once you have identified your stress triggers, you can try to reduce or avoid them as much as possible. For example, you can delegate or prioritize tasks, set realistic goals and expectations, say no to extra responsibilities, limit your exposure to negative people or situations, and avoid procrastination and perfectionism. You can also create a healthy and comfortable work environment, organize your space and time, and communicate clearly and assertively.

3 Change your perspective and attitude

Sometimes, you cannot control or avoid the sources of stress, but you can change how you perceive and deal with them. You can adopt a positive and optimistic mindset, focus on the aspects that you can influence, and look for opportunities to learn and grow. You can also reframe your challenges as opportunities, use humor and gratitude to lighten up your mood, and avoid negative self-talk and criticism. Additionally, you can seek support and feedback from others, such as your colleagues, mentors, friends, or family.

4 Practice relaxation and mindfulness techniques

Another way to manage your stress is to practice relaxation and mindfulness techniques that can calm your mind and body. You can choose from a variety of methods, such as breathing exercises, meditation, yoga, tai chi, progressive muscle relaxation, guided imagery, or aromatherapy. You can also listen to soothing music, read a book, watch a movie, or do any other activity that relaxes you. You can practice these techniques daily or whenever you feel stressed.

5 Take care of your physical and mental health

Your physical and mental health are closely linked to your stress levels and your career performance. Therefore, you need to take care of both aspects by following a healthy lifestyle. You can do this by eating a balanced and nutritious diet, drinking enough water, getting enough sleep and rest, exercising regularly, and avoiding or limiting alcohol, caffeine, nicotine, and drugs. You can also seek professional help if you have any medical or psychological issues that need attention.

6 Pursue your interests and passions

Finally, you can manage your stress by pursuing your interests and passions outside of work. You can engage in hobbies, activities, or projects that make you happy, fulfilled, and inspired. You can also explore new skills, hobbies, or areas of interest that can enrich your life and career. By pursuing your interests and passions, you can balance your work and personal life, express your creativity, boost your confidence, and reduce your stress.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?