Tons of people around the world find their jobs to be a source of tension in their lives. Whether it is a boss that constantly judges or critiques, co- workers who meddle or argue during work, a stressful project with a tight deadline, or too many things to do all at once, stress at work is a common phenomenon. What should you do about it? Here are some great tips on how to deal with stress at work.

If you can focus on these simple steps, your work stress will quickly and easily be able to be lowered to a manageable level . The first step to dealing with stress at work is called Mindfulness Meditation.

The concept of mindfulness meditation is that many people spend too much time in their daily work environments complaining about what is wrong or bad about their jobs, but very little time feeling thankful about the work that is in their lives.

These people (and you may be one of them) tend to see the work environment glass as constantly half empty instead of half full. Ring a bell? Mindfulness Meditation tells you to first express gratitude before complaining.

For example: Yes, the boss might be on your back about this big project, but, you are enormously thankful for being given the responsibility to tackle the project in the first place. Making the oh so important time needed to express gratitude, and practice Mindfulness Meditation regularly, will make the problem itself seem less insurmountable.

Another a good way to deal with stress in the workplace is to eliminate judgments. Do not judge anyone in your working environment negatively. Once you pick up this practice, you will find how quickly you can begin seeing the glass as half full again.

A positive way to help yourself is to allow yourself to say “No,” once and a while. In this fast paced world, we all may find ourselves taking on responsibility after responsibility, without really ever stopping. Sometimes you have to allow yourself to say no. It is possible to do so in a graceful, positive way, to help the other person understand why you are turning them down. Letting the word ‘No” into your daily life will allow you to give yourself a break every once and a while. Then you can focus on doing your work 100 percent, without additional work piling up on the back burner.

Learning how to practice Mindfulness Meditation, keeping a positive attitude while at work, and letting yourself say no sometimes, are three spot on strategies to employ when dealing with stress at work.

Related posts:

1. Deal with Stress with Mindfulness Meditation
2. Mindfulness Meditation: Consciously Relax and De-Stress
3. How to Deal with Stress at Work and Thrive

Initially, it is best to understand some of the underlying causes of public speaking stress.  They differ for everyone yet there is a common denominator for many. Simply put, speaking in front of groups can trigger uncomfortable emotions from previous experiences.

For example, think about a time as a youth in school and raising your hand to speak or answer a question only to receive ridicule, laughter or perhaps harsh feedback.  These typical events cause reluctance to not want to “speak up” and contribute later during classroom, life and work environments.

This uncomfortable memory is filed away (usually into our subconscious) and the same feeling state associated with the event in also filed away with it. Then the anxiety peaks its head at the very thought of speaking in front of groups.

Panic and a crippling nervousness may also be felt. The stress can start at the very thought of having to speak, or when planning the talk, and when delivering the talk.  Additionally, it can continue several minutes after the talk as the body is de-stressing from the actual feeling state experience.

It is usually the feeling state, that is, stress and anxiety, etc., that is triggered that causes many people to deal with stress by avoiding speaking situations at all costs.  Some say they would rather “die” than speak in front of a group.  Some careers have not flourished because of the fear of moving into positions that require presentations to clients, staff or coworkers, etc.

Additionally, fear of public speaking can also surface when asked to deliver a toast at a wedding, a eulogy, or when asked to share a simple prayer at meal time.  It is the “feeling state” that is immobilizing and the state that one wants to avoid.

So what can be done to deal with stress in a public speaking situation? Practice of course is always beneficial to assist with speaking fears.  Yet to get emotional relief, requires understanding the emotional intelligence associated with ones feeling state.  Once this is identified and “released” the anxiety and fear dissipates.  It is a skill that can be learned. The anxiety and nervousness lessens noticeably and ones speaking comfort and confidence increases naturally.

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