Te enfrentas a una intensa presión en el trabajo. ¿Cómo puedes manejar tus emociones de manera efectiva?

I start by recognizing and accepting that I’m under pressure. By acknowledging my stress, I can better understand its sources and begin addressing it constructively rather than letting it overwhelm me.

We try to always treat our symptoms rather than treating the root causes. Stress is an expression of out of control/too much to handle situation. Either we have concerns of future, of we feel lack of control, or we have too much to process and so on. Stress is a mental state where conscious mind clogged and no longer processing information. A quick EFT [Emotional Freedom Technique] which is the authentic form of acknowledging the stress and reducing it works amazingly well. Simply recite your name and your age, and tell yourself "even though im stressed, i still choose to love and accept myself, i allow myself to be calm and peaceful." this will bring your control back.

Stress is a natural part of life, but acknowledging it early is key to preventing it from taking over. I believe that by recognizing the signs of stress and pausing to assess your feelings, you're empowering yourself. It's not about giving in but about taking control. This small act of mindfulness allows you to implement coping strategies before stress spirals, helping you stay grounded and resilient. It’s a proactive approach to maintaining mental well-being in a fast-paced world.

Aqui vale treinar as habilidades de inteligência emocional. O preparo é importante porque a pressão do mundo corporativo é real! a boa notícia é que existem formas de enfrentar essa pressão, e com isso você se destaca e se mantem saudável mentalmente.

Setting boundaries in a high-pressure work environment is crucial for maintaining balance and emotional health. I believe that drawing a line between work and personal time is not just about managing stress but also about preserving long-term productivity. By committing to a clear cut-off time each day, you create a sanctuary for yourself to recharge and maintain your passion for work. In the end, it's not about how many hours you’re available, but how effectively you use the time when you are.

Having boundaries is most important. Understanding what is my Dharma/ my Role is important. Trying to rescue colleagues, trying to make decisions on someone else's behalf, taking entire team on our shoulders, will make things stressful and counterproductive. Whenever we deviate from our Dharma or trying to control what is not in our control, stress is inevitable.

I establish clear boundaries to protect my personal time and energy. This might involve saying no to additional tasks or scheduling regular breaks to recharge, ensuring I don’t burn out.

Aqui a dica é leia o livro MINIMAlISMo de GREG McKon. Saiba que você está onde você se põe. Por isso se faz necessário saber dizer não!

I focus on what’s most important by prioritizing tasks based on urgency and impact. This helps me stay organized and prevents me from feeling scattered when the pressure is high.

Doing a priority matrix helps. Segregating things into 4 quadrants of Urgent & Important, Urgent and Not Important, Important but not urgent and Not urgent, not important. Once these are segregated we dynamically move the tasks through the quadrants to priorities and act accordingly.

When everything feels urgent, prioritizing tasks is like taking a deep breath amidst chaos. It's about distinguishing between what truly demands immediate action and what can be tackled later. This approach transforms overwhelming workloads into manageable steps, allowing you to regain control and focus on what matters most. It’s not just about efficiency; it’s about preserving your mental well-being. By creating a clear roadmap, you minimize stress, making each task more achievable and your workday more productive.

No livro SEM ESFORÇO também de GREG McKon, nos ensina a priorizar o que é importante no dia, elencar as tarefas e por fim a procrastinação.

I incorporate mindfulness practices like deep breathing, meditation, or short mental breaks throughout the day. These techniques help me stay grounded and manage my emotions in the moment.

Being present in the here and now in the body of today, in the age of today, 100% makes you instantly stress free. Because all your focus and energy will be in present moment. A quick deep breaths all the way up to the pit of your stomach, with a reciting of your name and age and telling yourself this is your body, your life and its okay to be in this moment, helps building mindfulness. I often ask my clients to remove the slippers/shoes and touch and feel the ground, mother earth and then just breathe, that itself brings the presence back.

Practicing mindfulness is like hitting the reset button in a hectic day. It’s a way to ground yourself in the present, which can be incredibly powerful when stress starts to build. By focusing on the moment, you gain clarity and calmness, allowing you to navigate challenges more effectively. Regular mindfulness not only helps in managing immediate emotions but also strengthens your overall resilience. It’s a simple yet transformative habit that can make a significant difference in both personal well-being and professional performance.

Mindfulness is the technique that keeps our minds anchored in the present. This specifically makes it a powerful tool in combating anxiety, which focuses a potential future that may or may not exist. Among all mindfulness exercises, deep breathing can prove to be the most effective, because it immediately regulates the nervous system. The rules are simple: breathing in for four seconds, holding the breath for two, breathing out for another four seconds (the amount of time can, of course, be adjusted to each person's level of physical comfort).

Navigating workplace pressure is much easier when you're not alone. I believe that seeking support from colleagues or mentors isn't just about finding solutions—it's also about gaining fresh perspectives and emotional relief. A trusted support network can offer insights you may have overlooked and provide the encouragement needed to stay resilient. During tough times, having someone to share your challenges with can be a game-changer, helping you maintain your balance and move forward with confidence.

Long term stress usually transcends and from the mental churning status slowly it starts seeping into your physical body. Most common outcome is hyper acidity and digestion problems. Lack of sleep is also common. When things are not too much, share with a friend, ground yourself, become mindful, do practices like EFT to manage emotions. If things are bit too far and stress itself is not in your control, then approach a counsellor. If stress has become a background music in your life and keeps manifesting every now and then, it's time to take therapy.

I reach out to trusted colleagues, friends, or mentors for support. Sharing my challenges with others can provide new perspectives and reduce the emotional burden of handling everything on my own.

At the end of each day, I take a few moments to reflect on what went well and what could be improved. This daily reflection helps me process my emotions, learn from the experience, and approach the next day with a clearer mind.