Do you ever feel so overwhelmed by work that it causes you to feel frustrated and down? Welcome to the world of desk rage. It’s ok to have moments of feeling like you just want to throw your computer against the wall – we’ve all been there! But desk rage doesn’t have to linger. In this article, we’ll provide some tips on how to overcome your desk rage and stay zen and productive all day long.
1. Identify the Symptoms of Desk Rage
Desk Rage is a real phenomenon that can have a serious impact on both job performance and interpersonal relationships. It’s important to be aware of the signs of Desk Rage so that you can spot it in yourself or others. Here are some of the most common symptoms of Desk Rage:
- Unprovoked aggression toward colleagues, customers or other stakeholders
- Lashing out at others when provoked, even in a minor way
- Intense emotional outbursts
- Lack of patience with even trivial tasks
- Cynicism or contempt towards others
- Poor work performance or production levels
In addition to these external signs, Desk Rage can also manifest internally. People may experience feelings of stress or anger, and may resort to unhealthy behaviors like smoking or drinking. Whatever the case, it’s important to take note of key indicators of Desk Rage so that you can take steps to address it.
2. Unplug from Your Devices to Relax
Living in fast-paced and technology-driven times can be exhausting, so take a break and unplug from your devices. Studies suggest that we become more productive if we take regular break from digital activities and give time to our physical and mental wellbeing.
- It helps you disconnect from the outside world and create a more mindful atmosphere in your environment
- It allows your mind to become more focused and better organized
- You can relax and reflect on your experiences and identify areas for improvement
- You can develop better sleep patterns and longer more meaningful rest
- You can develop better relationships with your family, friends, and colleagues
One great way to unplug is to go for a walk outside and appreciate the natural beauty of the world around you. Doing this will help you to de-stress and clear the clutter of ideas in your head. Additionally, reinvigorate yourself with positive energy and appreciate the people around you.
3. Develop Healthy Habits for Calming Down
It’s easy to get overwhelmed in the face of life’s stresses and pressures, leaving you feeling anxious and out of control. But the good news is that it’s possible to and restoring a sense of equilibrium. Here are a few simple strategies to try:
- Identify your stress triggers. Keeping a journal or diary to track your triggers can help you learn which situations cause you the most distress and plan ahead for them.
- Practice deep breathing. Deep, abdominal breathing is one of the quickest and most effective ways to calm down and regain control over your body and thoughts. It only takes a few minutes to practice.
- Practice mindfulness. Focus your attention on the present moment, take stock of what’s going on around you, and observe your thoughts without judging them. This will help to put you in a calmer, more mindful headspace.
You can also find powerful coping strategies from the relaxation techniques of yoga and meditation. Yoga is not just an exercise; it integrates bodily movements with mindful breathing, creating a sense of calm. Similarly, meditation focuses on achieving a state of inner stillness and peacefulness by letting go of tumultuous thoughts and being mindful of the present moment. Both activities help you to become more aware of your body and mind and foster resilience to stress.
4. Identify the Root Cause of Your Stress
The key to setting stress right is understanding where it’s coming from and why it’s loading up. It begins with identifying what’s causing your stress and tracking your reactions when it gets overwhelming. Here are some helpful strategies to diagnose the root of your distress:
- Daily Reflections: Take a few moments each day to write down what happened and how you felt throughout your day. Being reflective can help you see the bigger picture and discover patterns in your reactions to stressors.
- Stress Cycle Visualization: It helps to make a visual representation of your average stress reaction. Observations of recurring thoughts are just as important here as physical reactions or environment.
- Journaling: Keeping a written record of what sets off your anxiety can help you pay attention to the finer details in real time and over time. This exercise can help to isolate the source of your stress and focus your attention on how best to defuse it.
Inquire as to the identities of the triggers of your stress; are they caused by external events or relate to deeper, unresolved issues? Knowing what, who, when, where, and why points the path to taking more effective remedial strategies.
Desk rage can be a difficult thing to face, and it doesn’t usually go away in a day. But if you follow these steps, you can get back in control of your emotions and be able to tap into your inner peace and productivity. So take a deep breath, keep these strategies in mind, and you’ll beat desk rage in no time.