How to Manage Work Related Stress
I am writing you guys after one of those nights of waking up at 3am, gasping for air, thinking “holy crap” I forgot to call so & so back. This is just one of the frightening work thoughts that wake me up from a dead sleep. If it’s not a phone call it’s thinking if I sent the email I was supposed to send, did I get back to this family with the resources they needed, did I document that important phone call and on and on it goes. When work is overwhelming and the stress is becoming more than I can bear, these wake up calls increase. After the panic settles, I lay there and think, what can I do better? This is not good for my mental health.
So first, I want to address the panic. Do you ever partially wake up actually gasping for air, crying out, flailing body parts? In that moment of panic, I fight to make myself aware of what is happening. I tell myself “This is stress. This is not an emergency. I am okay.” I continue to think, are the things I am thinking about life or death? No. Is there anything I can do about it right now at 3am? No. Can it wait until 8:30am to address? Yes. These questions help to ease the panic. Every job is so different in the sense that some people can completely shut off at 5pm, some feel the need to be available 24/7, some are expected to be available 24/7 and some people have jobs where other people’s lives imminently depend on them. No matter the case, boundaries at work and a nighttime routine are so important to improve sleep, reduce stress and help you to function optimally!
Let’s talk work boundaries and strategies. Can we agree there is always more work to be done? At the end of your work day, whether 5pm or 10pm, try writing down a to-do list for the following day. Writing down any uncompleted tasks or priorities for tomorrow will help to decrease rumination and worry that may be on the forefront of your mind. Is this something you can fit into the last 5-10 minutes of your work day? I personally think that this is one of the most effective strategies to prevent sleep arousal in the middle of the night. Other boundaries include turning off your work phone, responding to people only during normal business hours and sharing with people on your voicemail how long it may take you to return a phone call. Trust me, I know these things are not always possible and I too have a job that makes setting these boundaries very difficult. I am talking to myself with this blog and I am actively working to do better!
A nighttime routine will also help to reduce work stress and improve sleep. This routine may include journaling before bed, exercising self-compassion, meditating and I am saving the best for last, physical activity. Physical activity can help to decrease rumination, help you to fall asleep faster, increase the amount of deep sleep you get and decompress the mind. Note that exercising too close to bed time can interfere with sleep for some so do what works for you! Morning exercise may be a better option.
I am almost positive that some of you can relate to this anxiety that occurs hours before your morning alarm goes off. Without a good night’s sleep, the work stress is likely to increase and it becomes a vicious cycle. I hope some of these strategies will help!
Together we can!
Chloe Milani, LCSW
Live in the Movement Therapy, LCSW, PLLC