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It's three o'clock in the morning, and you're tossing from side to side, thinking about work? Maybe your project failed, an old problem made itself felt again, or you quarreled with a colleague. Or maybe you just have so much to do that you don't have time to breathe.
In such cases, positive affirmations will come to the rescue. They will become your anchor in the sea of stress and help J. D. Creswell, J. Dutcher et al. Self-affirmation improves problem-solving under stress / PloS One solve problems. Scientists have proved C. N. Cascio, M. B. O’Donnell et al. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation / Social Cognitive and Affective Neuroscience that affirmations activate the reward system in the brain, which also reacts to delicious food or winning a competition. At the same time, painful and other unpleasant sensations weaken, and it is easier for a person to return to a state of balance.
Take advantage of this to cope with work stress. When you feel that it is overwhelming you, take a few deep breaths, and then say the affirmation. Pronounce the words clearly and calmly. Repeat the phrase several times. Try to do this not mechanically, but being aware of every word. If you are in a public place, speak the words in a whisper or mentally — this will also work.
You can come up with your own affirmations or choose a few suitable ones from the list below. They will remind you of the truths that you might have lost sight of for a while.
1. "Delegate" does not mean "fail". Asking for help is normal.
2. My to-do list does not determine my personal value.
3. This is my job, and I do it well. But that's not all I am.
4. I can do anything, but I can't do everything at the same time.
5. Health is my top priority.
6. If I disconnect from work for an hour and recharge, I can do more later.
7. Rest is the same task that needs to be completed in order to be productive.
8. To work hard is good, but to work hard to such an extent that my work ceases to be effective is not.
9. There's nothing wrong with slowing down and taking a break. That doesn't mean I'm giving up.
10. It's not the end of the world. I'll start over tomorrow.
11. Work will always be added. I won't be able to finish everything right now.
12. Today is today, not every day will be like this.
13. Today I can't do anything, but it's not scary. Tomorrow will be a new day.
14. I'm not alone. I have someone to turn to for help.
15. I can't force other people to share my expectations.
16. My supervisor can't read minds. But I can turn to him for support.
17. I work to live, not live to work.
18. It's just a job.
What phrases help you cope with stress at work? Share them in the comments.
