Managing stress: concrete techniques for the busy professional

Eva’s morning routine starts early, interrupted by the soft beeps of her phone. A flood of emails awaits her attention.

As she drinks her bitter coffee, she tries to multitask between her toddler’s needs and preparing for her workday.

At work, projects become more complex, deadlines tighten, and her colleagues regularly ask for help.

A similar chaos awaits at home – household chores are piling up.

And at night, in the quiet of her bedroom, she worries about unfinished reports and upcoming presentations.

Let’s explore the specific steps Eva – and you – can take to overcome these challenges.

These strategies, backed by research, help reduce stress and promote well-being:

Stress management strategies

Overwhelm often comes from a mix of external pressure and internal expectations. These steps are universally applicable, regardless of your personal situation.

7 steps for effective stress management :

1. Acknowledge and name your feelings:
   
   Dealing with overwhelm starts with recognizing your emotions. You can do this by thinking about what you feel during the day and naming these emotions . For example, in the evening, try to think back to times when you felt tense and ask yourself what events caused these feelings.
2. Take back control:
   
   Look at the parts of your life that you have control over. This could include setting up a new time management system, such as blocking time for specific tasks, or discussing flexible working hours with your manager. Read more about time managementhere .
3. Break down large tasks:
   
   With a large project, you can make the whole thing more manageable by dividing it into smaller segments. Suppose you have to write a report, start by preparing a table of contents, followed by writing each section one by one.
4. Learn the art of delegation:
   
   Consider smartly delegating tasks that drain your energy and time. Consider hiring a housekeeper, setting up automatic payments for your bills, or rotating household chores within the family.
5. Integrate mindfulness into your daily life:
   
   Start with daily moments where you focus your attention on the present moment. You can start with breathing exercises or by consciously drinking your coffee and fully concentrating on the taste and temperature.
6. Take sensory breaks:
   
   Implement the 5-4-3-2-1 method to create a moment of mindfulness. Name five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
7. Prioritize what’s important:
   
   Use techniques like the Eisenhower Box to decide which tasks you need to do right away , which you can schedule , which you can delegateto someone else , and which you can ignore .

Eva’s transformation

Before Eva adopted these strategies, her life was a continuous cycle of work and family commitments. Her conversations were tense, and she felt overwhelmed by small tasks.

After recognizing her emotions, she started negotiating work hours and deadlines, which led to less pressure. Splitting projects gave her a sense of progress and delegating household tasks created time for personal activities.

Mindfulness reduced her anxiety and improved relationships at home. Sensory breaks brought joy to small moments. By prioritizing, she focused more on her goals and personal development. Not that everything always went smoothly, but Eva felt much better at work and at home.

Eva used career checks to receive guidance and restore her work-life balance. In Flanders you can receive up to seven hours of career guidance with career checks every six years. This is a very affordable option, where you pay only 45 euros for a career check, while the real value per hour is 182 euros. The first check is good for four hours of guidance and the second for three hours. This scheme is intended for anyone who works and has questions about their career. You can contact me for career guidance , or I can refer you to a colleague within the network of recognized career centers. For more information, you can take a look at the VDAB website for career guidance here .

Your journey to change

Now it’s time for your journey. Start with a simple step, such as acknowledging your emotions or incorporating mindfulness. Take some time this week to write down your feelings or start your day with a short meditation . Delegate a task or break a postponed project into small steps. Commit to your choice for a week and observe the changes.

Every step forward, no matter how small, is a victory. Let Eva’s story inspire you to create your own story of change and growth. Share your experiences and progress with others. Start today, and discover where you can be tomorrow!

As a career coach and personal brain trainer, I help my clients to make good choices, develop their self-confidence and take small steps to a great life. With the latest mental techniques we can create the habits you want. So  get in touch  if you’d like to learn more about how I can help you solve your problems and achieve your goals.