Three steps to manage work stress for a healthier mind

Has a stressful work situation ever left you feeling stuck?

Did it lead to feelings of resentment and anger? Were you engrossed in internal arguments for hours afterward, allowing this situation to cast a shadow over your entire day?

In Acceptance and Commitment Therapy (ACT), this is referred to as "psychological smog," the cloudy state of mind caused by negative thoughts, emotions, and self-doubt. When we're swamped with work, life, and countless other responsibilities, it's easy to fall into a smog, lose sight of what matters most, and live life on autopilot.

Defusion is a term used to describe how we overcome the smog and live life in the present, guided by our values.

Here are three ways to navigate negative thoughts and emotions and regain your peace.

1. Notice the pattern

Gaining awareness is the key to detaching from negative thoughts and emotions. First, pause and slow down. Take a few breaths and notice what you are thinking, feeling, saying, or doing. Is your mind leading you toward a familiar negative state? Has it hooked you onto those thoughts, leading to rumination, arguments, or complaints?

Pay attention to how rapidly or assertively your mind is trying to reel you into turmoil. Noticing how your mind contributes to these negative states is the first step toward breaking free from them. 

2. Name the story

As negative thoughts arise, identify the emotion you are experiencing. Acknowledge it by saying, "here's anger," "here's anxiety," or "here's failure." Attaching a name to these stories makes it easier to view the situation objectively, which will create the distance you need to manage it more effectively.

If you're feeling overwhelmed at work, instead of saying "I'm overwhelmed," say "I notice that I'm having the thought that I'm overwhelmed," or "Here comes the 'I can't handle this workload' story." Naming is a technique that can reduce the emotional impact of your thoughts, allowing you to regain control of your day.

3. Neutralize and detach

Use the technique of defusion to detach from the negative thoughts and return to the present, where you act in alignment with your values.

Imagine yourself by a stream, observing your thoughts as leaves drifting by. Let them float at their own pace, without needing to rush them along. Instead of engaging with thoughts, simply notice them without reacting. These steps will help you break the cycle of negativity and regain your control.

Source: Harris, Russ. The Happiness Trap. Robinson Publishing, 2008.