This is the time of year when we all may feel a little more stress due to the demands of the holidays. Unfortunately, stress at work can be a year-round issue further aggravated during these months. Everyone can benefit by learning skills to manage anxiety and fear at the workplace. The team at Advanced Medical of Twin Cities offers natural, effective stress relief, while incorporating the following strategies:
Relaxation helps reverse the physical effects of the fight-or-flight response. For instance, progressive muscle relaxation helps reduce muscle tension associated with anxiety. Some other strategies include autogenic relaxation, visualization, deep breathing, tai chi, music or aroma therapies, meditation, yoga, self-hypnosis, and biofeedback.
Problem-solving is an active coping strategy that involves teaching people to take specific steps when approaching a roadblock or challenge. These steps include defining the problem, brainstorming potential solutions, ranking the solutions, developing an action plan, and testing the chosen solution.
Mindfulness is the ability to pay attention to the present moment with curiosity, openness, and acceptance. Stress can be exacerbated when we spend time ruminating about the past, worrying about the future, or engaging in self-criticism. Mindfulness helps to train the brain to break these harmful habits. You can cultivate mindfulness skills through formal practice (like guided meditation) and informal exercises (like mindful walking) or try mindfulness apps or classes. Mindfulness-based therapies are effective for reducing symptoms of depression and anxiety.
Reappraising Negative Thoughts
Chronic stress and worry can lead people to develop a mental filter in which they automatically interpret situations through a negative lens. A person might jump to negative conclusions with little or no evidence (“my boss thinks I’m incompetent”) and doubt their ability to cope with stressors (“I’ll be devastated if I don’t get the promotion”). To reappraise negative thoughts, treat them as hypotheses instead of facts and consider other possibilities. Regularly practicing this skill can help people reduce negative emotions in response to stressors.
Balancing work and life can seem daunting. Advanced Medical of the Twin Cities cares about improving the quality of life for clients and their employees. If your stress is related to an injury or other, more specific, manifestations of chronic pain, massage therapy may remain a principal treatment, but it could be combined with chiropractic adjustment and/or acupuncture. We have several treatments that are ideally suited in various combinations for your individual needs. Call us at (763) 541-1280 and we will be happy to schedule an appointment.