

5 Ways To Keep It Together On A Stressful Work Day
Stress is a common part of living, especially when it comes to work. For women, the impact can be felt even more due to workplace issues including unequal pay, gender discrimination, and race-related aggressions. In fact, research shows that professional women experience more stress than men, with a 46% prevalence for those employed full-time (versus 42% for men).
Many toxic factors in the workplace are part of systemic problems that require address and resolution. On the other hand, some stressors are simply part of the job and are a normal occurrence, especially for certain occupations. Thus, finding ways to manage stress is super-important for all the women who are bossing up, who love what they do, and who want to continue thriving in their careers. There are meetings to lead, deals to close, and people to serve.
For those days when having a meltdown and saying 'To hell with this job,' is not an option, here are five quick steps you can take to keep it together when work is trying your nerves and pushing you to the limit:
1. Get into breathwork.
Practicing methods like breathing retention can do wonders for coping with stress. (And this goes beyond just taking a few deep breaths). Sitting for a 10- to 15-minute session of deliberate action to control your breathing, center your thoughts and relax your jaw, shoulder, and back, has been found to help release feelings of stress and take control of your body.
Stress can trigger physical and mental reactions like decreases in energy, diarrhea or constipation, forgetfulness, and headaches, and nobody has time for that when trying to ace a presentation or practice healthy management habits. You can take a quick break, right in your office, find a quiet spot near your job, or even use your car for that impromptu breathwork session, allowing time and space for refreshing your mind, body, and spirit.
2. Journal about your stress triggers.
Yes, while at work. Writing down exactly what's triggering you or simply getting your thoughts out of your head can provide just the relief you need to get to the end of the day without going off of somebody or mentally detaching yourself. You surely don't want to do this on your company-owned computer, nor do you want to have sticky notes thrown around your office with your personal thoughts and triggers listed on them, but you can definitely use that Notes or journal app on your phone to type out a few thoughts or keep a mini book in your purse or car for purging.
With "expressive writing intervention," (i.e. journaling), you can improve your mood and see long-term positive results related to anxiety and stress. Don't know where to start or find journaling overwhelming? Try prompts that will help guide you in formulating your thoughts, facilitating calm, and redirecting your focus.
FatCamera/Getty Images
3. Take a fitness break.
Doing some sort of physical activity can also be the perfect release you need for shaking off stress during your work day. If you can take a whole 30-minute break (in addition to your usual lunch break, which you should be taking regardless of your work schedule or responsibilities), use the time for some HIIT, boxing, yoga, running, or walking. For options that are a bit more low-key or cubicle-friendly, try low-impact exercises such as seated jacks or side skaters or movements like tricep stretches that can relieve back and neck pain associated with stress.
Find a great podcast, audiobook, or playlist to listen to while doing this, put a timer on, and allow yourself some time for activity that will increase endorphins (which are behind positive emotions and feelings).
4. Incorporate play into your day.
If you're not into actual workouts in the middle of a work day, try something fun that gets you away from your desk and into some sort of activity that makes your heart sing and allows you to, again, refocus your efforts in order to manage stress. A dance break, playing a game outdoors (i.e. solo basketball, soccer, or tennis), or incorporating fun games in your office decor (like a mini golf game or adult hopscotch).
MoMo Productions/Getty Images
5. Spark a discussion with your trusted mentor, HR professional, team, or colleague in a solutions-focused way.
While confiding in a coworker, HR professional, or manager can have its pros and cons and can seem intimidating, talking about what's stressing you out in a way that prioritizes solutions and open dialogue can help you find solutions or at least a way to cope. This is most fitting when the source of stress involves the completion of a project, troubleshooting how to tackle a major work-related issue, addressing a difficult interaction with a team member, learning a new system or skill, or breaking through communication barriers.
When appropriate (and within your company's rules about fraternizing, hours, and interactions), invite a mentor or colleague to coffee, lunch, or dinner. If you're a manager, schedule a meeting with your team or host one-on-ones to focus not on venting, disciplining, or complaining, but on personal engagement. It's a good idea to ask open-ended questions like "How would you approach this issue?" "How can we make a process more efficient?" "What resources do we need to work smart, not hard?" versus "This is stressing me out," "Quiet Quitter Kelly is getting on my nerves" or "You're not doing your part."
Oftentimes, there's a way to eliminate stress related to certain aspects of a job simply by having honest and inclusive conversations, acting on recommendations, shifting processes, tracking results, and recognizing the ways in which workplace practices, habits, and culture might be adding unnecessary stress and confusion to everyday workday tasks.
Trying these five steps can ensure you are your best self, you're able to empower others, and that you can sustain a long and healthy career full of fulfillment and legacy.
Let’s make things inbox official! Sign up for the xoNecole newsletter for daily love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by FG Trade/Getty Images
- Signs You're Working Too Hard - Work Stress - xoNecole: Women's ... ›
- Work Stress Landed Me In The Hospital - xoNecole: Women's ... ›
- How To Face And Cope With Debt - xoNecole: Women's Interest ... ›
- Unhealthy Workplace Stresses You Need To Break Free From ... ›
- 10 Quick And Easy Journal Prompts For Entrepreneurs - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Signs You're Working Too Hard - Work Stress - xoNecole: Women's Interest, Love, Wellness, Beauty ›
Black women are not a monolith. We all are deserving of healing and wholeness despite what we've been through, how much money we have in the bank, or what we look like. Most importantly, we are enough—even when we are not working, earning, or serving.
Welcome to Black Girl Whole, your space to find the wellness routine that aligns with you! This brand-new marketplace by xoNecole is a safe space for Black women to activate their healing, find the inspiration to rest, and receive reassurance that we are one small act away from finding our happiness.
Want to discover where you are on your wellness journey? You don't have to look far. In partnership with European Wax Center, we're bringing you a customized wellness quiz to help you up your wellness game. Answer our short series of questions to figure out which type of wellness lover you are, what you need to bring more balance into your life, and then go deeper by shopping products geared towards clearing your mind, healing your body, and soothing your spirit.
Ready to get whole? Take our quiz now!
10 Silver Nail Styles To Wear To Beyoncé's Renaissance Tour
Beyoncés Renaissance tour may be winding down, but the queen of the Virgos is just getting started. Since the tour’s inception, fans have adopted the Renaissance aesthetic into their fashions, flaunting cowboy accessories and denim, all while being dripped in silver. But now that it is Virgo season, the beloved artist, whose tour is now reportedly the highest-grossest tour by a woman, has asked fans to break out the silver in honor of her birthday season.
"Virgo season is upon us. This tour has been such a joy and as we approach the last month, my birthday wish is to celebrate with you wearing your most fabulous silver fashions to the show 8.23 – 9.22," Beyoncé wrote on her Instagram Story. "We'll surround ourselves in a shimmering human disco ball each night. Everybody mirroring each other's joy, Virgo season together in the House of Chrome. See you there!"
@beyonce/ Instagram
The “Cuff It” singer’s birthday is September 4. So, while you may be searching for the last bit of silver clothing and accessories online and in stores for the next tour stop, don’t forget the nails. Having your nails dipped in silver is the perfect way of being styled from root to tip. Below are ten different nail styles to choose from to complete your Renaissance look.
Minimalistic
If you're wanting a simple pop of silver, then these chrome nails are perfect.
Texas All-Star
This nail set incorporates both the silver and cowgirl aesthetics that make up the Renaissance theme.
Chrome Edges
Chrome nails are having a moment, and these chrome edges are chic and edgy (pun intended).
Bling, Bling, Bling
These blingy nails will make a bold statement when you walk into the concert.
Let’s make things inbox official! Sign up for the xoNecole newsletter for daily love, wellness, career, and exclusive content delivered straight to your inbox.
Feature image by Kevin Mazur/WireImage for Parkwood