Image of a woman sitting at a computer with her head in her hands. A business therapist explains tips to make getting through the work day easier. If you need help to stop feeling stuck start stress counseling in Tigard, OR. We also offer codependency counseling if you are experiencing codependency symptoms. As well as anxiety treatment for social anxiety in Oregon.

So, how’s work going?

Ever hear that question from well-meaning friends and family?

We are usually tempted to just say, “oh, you know, same old same old”, or “Living the dream!” or “Yeah, we are really busy right now, it’s been crazy!”

And then we smile or laugh and move on.

But many times, it’s not going ok. We might feel like we are in over our heads, completely overwhelmed, or even drowning in our responsibilities, to-dos, or expectations (ours or others!).

When You're Feeling Stuck or Dreading the Work Day

We may feel stuck, want to quit, want to run away, or at the very least call in sick. Again.

While this blog post by a business therapist, won’t fix everything related to your work life, it will attempt to give you some tools and tips to take care of yourself during the work day. 

Many of us have heard the cliche phrase from airline attendants, “please put on your own oxygen mask before assisting other passengers”, but did you know that it is 100% true and accurate? Not only in an emergency situation, but in everyday life? If we aren’t taking care of ourselves, we really can’t do our best work for others. And that includes being our best selves at our jobs.

So, how can we take care of ourselves during the work day?

Take A Break During the Work Day

This sounds simple enough, right? Just take a break! For many of us, this is actually quite challenging. Maybe we physically can’t take a break with the kind of job we have. Sometimes we haven’t practiced stepping away from intense work before. Maybe we get so involved, we forget what time it is!

All of these are valid. AND, all of these situations still warrant breaks.

If you have a job where breaks are not encouraged, find ways to take a mental break, even if you can’t physically change locations. Go inward. Take 5 square breaths (watch this video on how). Do a 5 senses inventory (name one thing you see, smell, hear, taste, and feel). If you have really intense work or get too involved, set alarms or reminders on your phone every hour-2 hours. When it goes off, stop what you are doing (or quickly wrap it up) and take a 5-10 min break! Your mind and body will thank you and so will your work!

Get to know HOW and WHEN you work Best!

Image of a woman sitting at her desk smiling. Are you feeling overworked or stressed from life transitions? Maybe you are struggling at work due to social anxiety in Oregon. Our therapists are here to help you. Contact our business therapist to start stress counseling in Tigard, OR 97223.

You may not realize it but we all have cycles throughout the day for when we are in different zones. Some parts of the day are better for planning and thinking more abstractly. While some parts are better for jumping in and doing the actual work. On the other hand, some times are better for collaborating. Pay attention to how you feel during the day doing different tasks. Make a note of it. Then try and schedule your work day around your zones! At Discover Counseling we believe you will get more done and feel more satisfied if you are aligned with your own patterns.

Get Fueled during the work day!

Our parents may have asked us when we were younger (or maybe we do this to our kids now..), “Have you eaten or drank water today?” This crops up, especially when we are struggling with our mood and interactions. Why is this? Because if we aren’t taking care of our most basic needs, food and water, we won’t be at our best to handle work stress, obstacles, or interpersonal communication!

Check in with your own body. You can even briefly close your eyes and focus on areas of your body that feel unwell. Notice when you feel a headache or hunger. Drink some water, grab a snack, or take some meds for the headache. These check-ins and consequent responses are quick and easy and can make a BIG difference.

Speak Up 

Sometimes our stress, overwhelm, and frustration come from feeling isolated and alone. Maybe we are struggling with a task or obstacle and really need help from someone else. Sometimes we are feeling unsure or unconfident about a presentation or email response. Maybe we feel we have been given too much work in a short timeline. These are the times to speak up.

Why is speaking up so hard? Think about it. When we were children, if we got an answer wrong, we would get a bad grade or have points taken away. Depending on the adult in charge, we may have even been publicly chastised for not getting it right. No wonder we have fear around speaking up or asking for help! 

But you are an adult now and usually asking for help or clarification is seen as a positive. Let others in to help you and give some support!

Find your work allies

Image of a businessman drinking coffee on a bench. Are you looking for an Oregon online therapist? Struggling with social anxiety at work? Our business therapist can help you! Call today and get started in stress counseling in Tigard, OR 97223.

Sometimes people call it a work bestie or a work wife/husband! Whatever you want to call it, having support from other people you can talk to, relate to, check in with, and collaborate with is invaluable. If you are someone who has a hard time relating to others, figure out what kind of support helps you. Maybe it’s thinking or looking at pictures of your animals. Maybe it’s chatting with someone online. There is no right way to engage and get support. Figure out what you need and then make it a habit to incorporate it into your daily workday!

If your work day feels stressful more often than not, it’s time to take better care of yourself. Try one or more of the suggestions above and consider talking to a therapist in Tigard, OR about these issues as well. Processing your concerns and fears out loud can really help you identify the RIGHT solutions, the ones that work for YOU!

Take Care of Yourself With Start Stress Counseling in Tigard, OR?

We spend so much of our time awake traveling to, thinking about, or at work. So when we aren't taking care of ourselves there it affects the amount of stress in our lives. At Discover Counseling in Tigard, OR, we offer stress counseling to help you overcome those feelings. Our dedicated and professional therapists understand how hard it can be when you are feeling stressed or overworked. We want to make the process of getting support as easy as possible

  1. Book an appointment online, at your convenience.
  2. Meet with one of our caring therapists
  3. Begin to feel less stressed and learn to care for yourself during the work day!

Discover More Counseling Services in Tigard, OR

In addition to stress, we can also help with a number of other issues. At our Tigard therapy office, we provide addiction treatment, trauma therapy, family and relationship counseling, marriage and couples therapy, divorce/discernment counseling, birth trauma and postpartum counseling, Christian counseling, and therapy for life transitions.

If you need support, we are here for you!