How to quickly relieve one's tension and anxiety in an office setting?

Here are a few quick tips for relieving tension and anxiety in the office:

1. Deep breathing and relaxation exercises: When you feel anxious, try taking a few deep breaths and focusing on the feeling of breathing. This can help you relax your body and mind and reduce tension.

2. Find support: Talk to colleagues, supervisors, or friends about your challenges and feelings of anxiety. They can listen, be there for you, give advice, encourage you, and support you in coping.

3. Get help when you need it: If you feel like you can't do it alone, don't be afraid to ask for help or find the right resources. For example, you could try entering a period of counseling, which is an attempt to understand why you are in such a difficult situation.

I was reading something by Yalun the other day that really resonated with me. It said that all distress stems from relationship distress. You can enter into a relationship to understand and repair yourself.

Additionally, the issue of excessive gaming and entertainment may require self-control and psychological habit adjustment. Here are some suggestions:

1. Create a plan: Set a regular work schedule and stick to it. Limit your gaming and entertainment time to your break.

2. Find other ways to relax during your free time. Try sports, reading, listening to music, or chatting with friends. This can help you focus on other things and reduce your dependence on games and entertainment.

3. Get help: If you feel like you're losing control, you might need professional support, like counseling or addiction therapy. Professionals can help you understand the root causes and solutions and provide guidance.

In general, it's important to be aware of the problem of anxiety and excessive gaming and take steps to change your own patterns of behavior and way of thinking.

I hope my answer helps you.

Let's be real. You want to get these things done as soon as possible because they need to be done. But at the subconscious level, you don't want to do them. You want to procrastinate and avoid them. This is a conflict. It's normal to have anxiety. The right way to relieve anxiety is to do things that really make us relax. Games don't relax us. They drain our energy. It's easy to get caught up in them. It's hard to get into a work mode right away.

Take action. It's a cure for anxiety. When you take action, anxiety disappears. It's that simple. Start taking action. Use the 20-second rule to help yourself start working in small actions.

I advise you to do the following:

The conscious mind is the driving force, while the subconscious mind is the resistance. We must increase the driving force and reduce the resistance because this is something that must be done.

As I just said, procrastination occurs because the motivation at the conscious level is too weak and the resistance at the subconscious level is too strong. This leads to increased anxiety and failure to complete things on time. We need to increase motivation and reduce resistance so that we can enter a positive cycle.

You can also analyze what drives you and what gets in your way. Then, you can boost your motivation and reduce your resistance. To increase motivation, you can give yourself a sense of purpose and value by doing this work. You can also give yourself positive feedback, join a supportive group, and work together through teamwork. To reduce resistance, you can break down the difficulty of the task, make the work easier to complete, and reduce the pressure and sense of pain that the work gives you.

2. Use effective methods to relieve anxiety and adjust your mood.

Let's be real: Playing games may seem relaxing, but it actually consumes us. It delays the limited time we have and requires us to focus on the game, which is a state of excitement, not relaxation. The game's design is to make us want to play more and more. Once we start, it's difficult to stop, so it's easy to become addicted and cause new problems.

When we are tired at work, we can and should relieve anxiety and adjust our emotions in more effective ways.

Take control of your anxiety by breathing in a relaxed manner. Inhale for 4 seconds and exhale for 6 seconds. Practice this continuously for 5 minutes and you will feel the effects. When you feel calm again, you will be able to handle work more efficiently. You can also empower yourself through positive mental suggestions. Tell yourself: "I can work easily and happily. I can handle work well. I believe I can..." When you have made some progress at work, give yourself positive feedback. Affirm your efforts. Take a break from work. Do not think about anything. Take a slow sip of coffee. This will help you to refocus on your body. Use your sense of taste to relax your brain.

The general principle is simple: we need to activate the parasympathetic nervous system and truly relax. Anything else is counterproductive.

3. Use the 20-second rule to get started with small actions.

We find it hard to start a task because we imagine it to be difficult. This is simply not true. If we make it easy to start, we can actually continue to do it. So, starting is very important. There is a 20-second rule in psychology: if the energy required to start an activity exceeds 20 seconds, then it is difficult to start. If the energy required to start is kept below 20 seconds, it is easy to start.

If you want to write an article but find it hard to get started, use the 20-second rule. Do one small action, like writing the first paragraph, creating the outline, or looking up information. When we make starting easier, we often continue to do more. Give yourself positive feedback and see that you can accomplish many things.

You may reference the above at your convenience. Best regards,

Hello, I'm Zeyu.

Let's start by understanding what anxiety is. The original poster was feeling anxious because they didn't want to do something they needed to do but hadn't done yet.

Appropriate anxiety urges us to act. Excessive anxiety hinders action and makes us stagnate. We feel anxious because we know the meaning and consequences of the matter to us. We will find a way to solve the problem rationally. We will encounter difficult problems and things we don't want to do. We will procrastinate and delay. We must act. Anxiety reminds us to hurry up and get moving.

The reason the distraction method we currently choose can become "addictive" is that the difficulty of the current task is much less than the cost of action. We may not really be willing to indulge in games and entertainment, but we are really "helpless" about what we are doing, so we need to do something to distract ourselves from the anxiety. We must face the problem head-on to change this state.

If you don't know what to do, ask an experienced colleague for advice or break the task down into smaller steps. Start with one step at a time. You'll feel resistance and reluctance, but allow these emotions to exist. Set a five-minute time limit. After five minutes, relax or complete other tasks before continuing.

Finally, we can choose to lower our standards and get moving. In the process, we can gradually improve our motivation and complete the task.

Hello! We all feel resistance when faced with tasks we don't want to do but need to do. Procrastination is a typical reaction to avoid the uncomfortable feelings that make us uncomfortable. But there's a way to beat anxiety/is-the-emptiness-and-anxiety-of-a-graduate-student-in-pursuit-solely-caused-by-sheer-laziness-and-procrastination-8398.html" target="_blank">procrastination and conquer your tasks!

But here's the thing: procrastination often triggers self-blame, which in turn plunges us into even stronger anxiety. This is because self-blame and remorse are very draining. But here's the good news: we can break this cycle of anxiety and start feeling powerful again!

To relieve your tension and anxiety, you might think that simply distracting yourself is the answer. However, this distraction itself is also an avoidance behavior. As mentioned earlier, avoidance/escape can lead to more anxiety. So, let's try something different!

So, you should still face the problem that is troubling you head-on. You can think specifically about what is lacking in terms of motivation to do the work. For example, is it too difficult? If so, you can make it easier! Are you afraid of failure? If so, you can conquer your fear! Or is it that you are doing too much and find the repetition boring? If so, you can make it more interesting!

Or do you feel overwhelmed by the task and resist?

Now, think about all the amazing resources you have at your disposal to help you overcome these obstacles! Your past experiences, learning ability, curiosity, and so much more are all internal resources. And your network of colleagues, friends, and leaders are external resources. What benefits can you gain from doing this? Write them all down!

You can try breaking down this work into smaller tasks, and see if there is anything in the breakdown that interests you or is easy to implement. Mark them out, choose the easiest one, and get started immediately! Starting with the smallest, relatively easy part, you can make yourself feel that "I can move" and "I have moved."

You should definitely regard "changing the status quo" as a goal! It doesn't matter how small the change is, it's still a success. Focus on the different experience brought about by this process.

When you feel anxious, try to describe the thoughts and bodily sensations flowing through your mind in words. While writing, you did not avoid your emotions, and at the same time, because you observed them attentively, anxiety was to some extent "externalized" and became an object of observation. This process can give you some strength: I did not avoid it, I have the ability to face my feelings directly.

You feel more empowered, take small actions, and then observe whether anything has changed inside you. It's a fantastic process!

Hello.

Give yourself a pat on the back for understanding this theory about your emotions.

I'm going to show you how to relieve your tension and anxiety in an office setting.

It's normal to feel anxious about things you don't want to do but need to do. However, this anxiety can lead to procrastination, which only makes the anxiety worse.

Consequently, when faced with something we don't want to do, we will inevitably feel rejection or resistance. This inner resistance intensifies when confronted with strong external demands, and we are compelled to obey them.

People's autonomy is greatly curtailed, which results in a sharp decrease in their internal drive.

When we experience strong negative emotions, we can and should look at the situation from a different perspective. We must ask ourselves: how did the interaction between the situation and me happen when the emotion arose? And why did I feel that way?

When you have such a space for emotional release, you will see that our reactions to things change accordingly. Harmony and stability are achieved between thoughts, feelings, and emotions, and you will find that your acceptance space becomes larger, while your space for choice also becomes larger.

External demands and distractions are no longer the only expression of control. They can be used as a resource.

Let me be clear: work is not just a way to earn a living. It is also an expression of one's value, a guarantee of a stable income for one's personal life, an opportunity to experience different things, and a way to develop one's ability to cooperate with others.

These are all expressions of autonomy. When I do this work, it increases my motivation and gives me a sense of value and identity.

You will be able to stimulate your potential and willpower the more you identify with your career.

Therefore, things can have different meanings. The key is how you analyze it and establish an internal connection with it. The feelings it ultimately brings are different (different for everyone). Don't deny your feelings. Don't deny it either. The method of relieving stress chosen by anxiety is not about indulging in playing games. It's about understanding why you need to play games to escape your true feelings and escape the pressure. Ask yourself such a question. It will bring you closer to the inner truth of yourself. It will also inspire you to seek the motivation to solve the problem more. You will understand yourself better. You will not define yourself at random, reducing the time for confrontation. You will relieve stress in seeking a solution to the problem. You will recognize yourself. You will gradually find a method of solving problems that suits you and a method of regulating your emotions.

I am confident that the above answers will be helpful to you.

Best wishes!

Good morning, my name is Yu, and I would like to attempt to break down this problem from two different perspectives.

It can be reasonably assumed that the majority of individuals find anxiety/is-the-emptiness-and-anxiety-of-a-graduate-student-in-pursuit-solely-caused-by-sheer-laziness-and-procrastination-8398.html" target="_blank">procrastination to be an undesirable practice. However, it is likely that many of them engage in it to some extent. This is because anxiety and procrastination often occur in conjunction with one another.

1. What are the underlying causes of this phenomenon?

1. It may be the case that we are afraid of failure. On numerous occasions, we are fearful that if we do not perform to an adequate standard, if the objectives of our plans cannot be met, our inadequacies and shortcomings will be revealed. In such instances, we may suffer criticism and accusations, and even face damage to our self-esteem.

Procrastination may be considered a defense mechanism against this kind of fear. By postponing action, one avoids the frustration of "not achieving it" or the self-reproach of "not being good enough." Thus, procrastination may be a subconscious choice.

As the questioner noted, procrastination also occurs at this juncture.

2. It may be a means of expressing resistance and aggression. Our childhood may have been characterized by severe disciplinary measures or excessive control exerted by our parents, which may contribute to anxiety in adulthood.

As children, we were powerless to resist our parents' control and could only obey, which resulted in a loss of our own space and freedom. Our vitality and emotions were also constrained. Anxiety and procrastination may be a disguised release of this energy, representing a disguised form of rebellion and attack.

As the questioner noted, I began engaging in activities that provided relaxation and distraction. However, I ultimately developed an addiction to gaming and other forms of entertainment.

3. It is also possible that our body and mind are experiencing fatigue and boredom. We are often reluctant to acknowledge this sensation, yet our actions often betray our true feelings.

Frequently, individuals become caught in a cycle of concern about making mistakes and the subsequent avoidance of action. This can result in feelings of fatigue, irritability, and a lack of motivation. As the original poster noted, this behavior can lead to a sense of time wasting and heightened anxiety, which can be seen as an "addiction."

2. Recommendations

1. It is essential to modify our mentality and relinquish our expectations of perfection. The success or failure of a task and a period of downturn will not have a significant impact on our lives. Life can be conceptualized as a long-distance race, and it is crucial to accept our own inadequacies and imperfections.

2. When establishing action plans and incremental objectives, it is advisable to ensure alignment with the SMART principle. This entails considering practical circumstances and objective factors. The decomposition of ambitious objectives into smaller, more manageable ones can enhance our perception of control and efficacy, providing a sense of empowerment and confidence, and fostering a sense of accomplishment. It is recommended to commence with the relatively straightforward tasks at hand, as achieving a breakthrough may potentially disrupt a cycle of inertia.

3. It is recommended that individuals engage in self-reward behaviors, such as treating themselves to a pleasant meal or purchasing a small gift, to enhance their well-being. By associating positive activities with positive emotions, individuals can establish a virtuous cycle of positive reinforcement.

4. It is also possible to seek assistance, given that the issue is causing distress and is therefore likely to be challenging to resolve immediately. It may be helpful to identify a family member or friend who can provide positive support and a listening ear. Should the need arise, it is also possible to seek the guidance of a counselor, as confronting and accepting the underlying issues is a crucial step in gradually overcoming the negative thoughts.

Additionally, one may endeavor to enhance their intrinsic worth and ascertain their distinctive value. When one's fundamental self is robust, they are better equipped to demonstrate self-assurance.

It is recommended that the reader consult the following text: "Where Does Strength Come From?"

It is important to recognise that there are times when we have to do something we do not want to do. While there is little we can do to change the situation, we can take steps to manage the anxiety that comes with it. This often involves avoiding the situation and putting things off, but this can only delay the problem. The anxiety we feel when we do not want to do something is often a result of doubt about the outcome. This doubt may be about the result itself, or it may be about how others will judge us. Either way, it is important to understand that our thoughts may not always align with reality. It is normal to have shortcomings and to make mistakes. We all have the opportunity to learn from our mistakes and to grow. This is something I have observed in children. When a child makes a mistake, their parent or caregiver may react with intolerance. Even when the child is most vulnerable, they may not receive any response or attention. This can lead the child to rely on pleasing others to gain a sense of self-worth. When we doubt ourselves, it is important to recognise that we can only resolve these doubts by taking action and gaining experience.

It is possible that your anxiety is a manifestation of unmet needs from your inner child. You may not be able to identify the underlying causes of these feelings, given the lack of support you have received in the past. Your reluctance to complete tasks is likely a result of your fear of failure. This fear can lead to feelings of shame, which stem from the inability to accept that everyone has both positive and negative qualities. It is understandable that you find the world challenging. One way to address these issues is to seek the guidance of a counselor or a supportive listener on the platform. This individual can assist you in understanding the motives and narratives behind your anxiety. You may find that you possess the ability to overcome difficulties and problems in life. This process can be seen as a form of personal growth. It is important to recognize that everyone has the capacity to change. Learn to let go of expectations and judgments from others. This can help you develop a stronger sense of self-belief and self-love.

I hope this message finds you well.