{"id":30877,"date":"2018-02-08T20:21:15","date_gmt":"2018-02-09T04:21:15","guid":{"rendered":"https:\/\/www.careersingovernment.com\/tools\/?p=30877"},"modified":"2018-02-08T20:34:19","modified_gmt":"2018-02-09T04:34:19","slug":"3-scientific-strategies-keeping-cool-work","status":"publish","type":"post","link":"https:\/\/www.careersingovernment.com\/tools\/gov-talk\/career-advice\/on-the-job\/3-scientific-strategies-keeping-cool-work\/","title":{"rendered":"3 Scientific Strategies for Keeping Cool at Work"},"content":{"rendered":"

[et_pb_section bb_built=”1″ admin_label=”section” custom_padding_last_edited=”on|desktop” _builder_version=”3.0.100″ background_image=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2018\/02\/keeping-cool-.jpg” custom_padding_tablet=”50px|0|50px|0″ padding_mobile=”off”][et_pb_row admin_label=”row” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″][\/et_pb_column][et_pb_column type=”2_3″][et_pb_divider height=”200″ disabled_on=”on|on|off” _builder_version=”3.0.47″ \/][et_pb_text _builder_version=”3.0.100″ text_font=”PT Sans||||” text_font_size=”72″ text_font_size_tablet=”52″ text_font_size_last_edited=”on|tablet” text_text_color=”#ffffff” text_line_height=”1.1em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” max_width=”620px” custom_margin=”0px||0px|”] 3 Scientific Strategies for Keeping Cool at Work
\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section bb_built=”1″ custom_padding_last_edited=”on|desktop” _builder_version=”3.0.47″ custom_padding_tablet=”50px|0|50px|0″ padding_mobile=”off”][et_pb_row admin_label=”row” use_custom_width=”on” custom_width_px=”1200px” custom_padding=”20px||0px|” custom_padding_tablet=”0px|||” column_padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” custom_padding_last_edited=”on|tablet” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”1_3″][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2018\/02\/Picture1.png” show_bottom_space=”off” align=”center” disabled_on=”on|on|” _builder_version=”3.0.100″ animation=”off” sticky=”on” \/][et_pb_text disabled_on=”on|on|” _builder_version=”3.0.100″ text_font=”PT Sans|on|||” text_font_size=”20″ text_text_color=”#02b875″ text_line_height=”1.2em” header_text_color=”#000000″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” max_width=”140px” module_alignment=”center” custom_margin=”20px||0px|”] SHANNON BURNS<\/a><\/span>
\n[\/et_pb_text][et_pb_text disabled_on=”on|on|” _builder_version=”3.0.100″ text_font=”PT Serif||on||” text_font_size=”16″ text_text_color=”#363636″ text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” max_width=”140px” module_alignment=”center” custom_margin=”10px||60px|”] Shannon Burns is a community manager by day and aspiring writer by afternoon, evening, and night. As much as she loves discovering and publishing pieces about unique brands doing worthwhile things while changing the business industry one idea at a time, she also loves binge watching Netflix series with her two dogs even more.
\n[\/et_pb_text][\/et_pb_column][et_pb_column type=”2_3″][et_pb_text _builder_version=”3.0.100″ text_font=”PT Serif||||” text_font_size=”24″ text_font_size_last_edited=”on|tablet” text_text_color=”#363636″ text_line_height=”1.5em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” max_width=”720px” custom_margin=”0px||0px|”] Among the many challenges we face at work, keeping cool and professional under high-pressure situations is paramount to success. Unfortunately, so is pushing yourself beyond your comfort zone, which equates to more high-pressure situations. According to the American Institute of Stress<\/a>, 40% of professionals classify their job as very or extremely stressful, and nearly half of all workers agreed they need help in learning how to manage stress.\u00a0<\/strong><\/p>\n

And managing stress is critical. Stress at work causes mental health issues like depression and anxiety. In addition to the mental toll stress can take, there are also a number of short and long-term physical consequences. In the moment of stress, our bodies go into fight or flight mode. What this means in biochemistry terms is, the amygdalae of the brain perceives the situation as a threat and, via hormones, tells the nervous system to prepare the body.<\/p>\n

However, the decision to fight or flee is not appropriate in a modern business environment, which means you aren\u2019t given the physical release required to take your hyped-up body out of the stress-feedback loop. You may freeze like a deer in headlights, ramble inappropriately and stumble over words, fidget, feel nauseous, sweat, and so on. Long-term, job stress is also more strongly associated with poor health than financial or family problems.<\/p>\n

Thankfully, there are many strategies you can follow to ensure that workplace stress doesn\u2019t derail your productivity and overall wellbeing.<\/p>\n

Wear the Right Clothes<\/h4>\n

In recent years, the design and functionality of clothing has evolved to fend off common culprits of discomfort, meaning you can (and should) make some simple clothing choices that will support you on a purely physical level. If you know you can\u2019t prevent stress-induced sweat, for example, invest in the right under-layers so it\u2019s one less thing you have to worry about. The men\u2019s clothing company Tommy John, for instance, has a line of men\u2019s underwear<\/a> with features like moisture-wicking, anti-microbial and anti-odor fabrics. Their site appropriately points out that, \u201cconfidence comes from underwear that means business.\u201d<\/p>\n

But beyond not smelling bad, what does comfort really have to do with keeping calm under pressure?<\/p>\n

This may seem like an unscientific strategy, but in reality, there are a number of studies that actually prove what you wear can largely impact your confidence, thinking skills, hormone levels, and heart rate. A collection of studies<\/a> published in Social Psychology and Personality Science demonstrated that more formal clothing (as opposed to casual) actually enhanced not only creative and abstract thinking, but feelings of control and power.<\/p>\n

Professor Karen Pine from the University of Hertfordshire researched how a person\u2019s attire affects confidence and found that students wearing a superman t-shirt were more assured, and ultimately concluded that the right or wrong clothes do affect your attitude and self-esteem.<\/p>\n

Research published<\/a> in the Journal of Experimental Social Psychology showed that subjects wearing a white lab coat (a doctor\u2019s uniform) made less mistakes and performed better on tasks than those who were told they were wearing a painter\u2019s smock.<\/p>\n

Of course, we don\u2019t mean to suggest that you wear a lab coat to work if you\u2019re not a doctor or a superman t-shirt if \u2014 well, if you\u2019re not allowed to wear t-shirts at work. The point is that the right clothing \u2014 clothing that you don\u2019t need to worry about and feel confident in \u2014 can make a huge difference in how you handle situations and perform.
\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section bb_built=”1″ background_color=”#f7f7f4″ _builder_version=”3.0.47″ custom_padding=”0px||0px|”][\/et_pb_section][et_pb_section bb_built=”1″ _builder_version=”3.0.47″ custom_padding=”0px||0px|”][et_pb_row make_fullwidth=”on” custom_width_px=”680px” use_custom_gutter=”on” gutter_width=”1″ custom_padding=”0px||0px|” make_equal=”on” column_padding_mobile=”on” background_color_2=”#efefe9″ parallax_method_1=”off” parallax_method_2=”off” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”2_3″][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2018\/02\/keeping-cool.jpg” show_bottom_space=”off” _builder_version=”3.0.100″ animation=”off” \/][\/et_pb_column][et_pb_column type=”1_3″][et_pb_image src=”https:\/\/www.careersingovernment.com\/tools\/wp-content\/uploads\/2018\/02\/keeping-cool2.jpg” show_bottom_space=”off” _builder_version=”3.0.100″ animation=”off” \/][et_pb_text disabled_on=”off|off|” _builder_version=”3.0.100″ text_font=”PT Serif||||” text_font_size=”24″ text_font_size_last_edited=”on|phone” text_text_color=”#818178″ text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” custom_margin=”20%|10%||10%” custom_margin_tablet=”|10%||10%” custom_margin_last_edited=”on|desktop”] During times of stress having a reliable set of discrete coping mechanisms is critical.
\n[\/et_pb_text][et_pb_text _builder_version=”3.0.100″ text_font=”PT Sans|on|||” text_font_size=”12″ text_text_color=”#888888″ text_letter_spacing=”2px” text_line_height=”1.2em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” text_orientation=”center” module_alignment=”center” custom_margin=”20px||20%|” custom_margin_tablet=”20px|||” custom_margin_last_edited=”on|tablet”] SHANNON BURNS
\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=”row” use_custom_width=”on” custom_width_px=”1200px” use_custom_gutter=”on” gutter_width=”4″ custom_padding=”0px||0px|” custom_padding_tablet=”0px|||” column_padding_mobile=”on” parallax_method_1=”off” parallax_method_2=”off” parallax_method_3=”off” parallax_method_4=”off” custom_padding_last_edited=”on|tablet” _builder_version=”3.0.47″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″][et_pb_text _builder_version=”3.0.100″ text_font=”PT Serif||||” text_font_size=”20″ text_font_size_last_edited=”on|tablet” text_text_color=”#363636″ text_line_height=”1.4em” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_margin=”60px||0px|” custom_margin_tablet=”40px||0px|” custom_margin_last_edited=”on|tablet”]<\/p>\n

Have A Toolkit of Techniques<\/h4>\n

During times of stress, especially moments that come on suddenly or events that you know are upcoming (like a big presentation), having a reliable set of discrete coping mechanisms is critical.<\/p>\n

Perhaps the most popular and proven trick is slow and controlled breathing. Breathing is an autonomic bodily function, so you\u2019ll need to force yourself to consciously breathe slowly and deeply. There are a number of specific breathing exercises you can try, including alternate nostril breathing and 4-7-8 breathing. According to Esther Sternberg, a researcher at the National Institute of Mental health, slow breathing techniques “stimulate the opposing parasympathetic reaction–the one that calms us down.”<\/p>\n

The infographic below outlines other quick solutions, including distraction and visualization.<\/p>\n

Mind Trick Yourself<\/span><\/p>\n

The strategies above deal largely with the body, but we can\u2019t forget the role your mind plays in your reactions to stress.<\/p>\n

Emotions are, it\u2019s been said, made up of three parts: how we experience them, how our bodies react, and how we express them. Sternberg\u2019s research on mind-body interaction has led her to recommend re-labeling the typical fight or flight emotions. For example, fear can suddenly become anticipation, dread turns simply into caution, feeling anxious is just you feeling excited. Mastering this strategy will go a long way to keeping you calm, focused, and effective.<\/p>\n

To better support both your mind and body and thus your ability to handle stress, don\u2019t neglect the importance of the daily basics. Strive for a healthy diet, get ample sleep, exercise, and set aside time to relax and experiment with meditation.<\/p>\n

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Job searches can be long and frustrating. According to a recent survey conducted by CareerBuilder, 73 percent of candidates say that the job search process is one of the most frustrating things in life and 40 percent of workers plan to change jobs this year. <\/p>\n","protected":false},"author":3285,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","_cbd_carousel_blocks":"[]","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[32],"tags":[41],"class_list":["post-30877","post","type-post","status-publish","format-standard","hentry","category-on-the-job","tag-career-advice-2"],"acf":[],"yoast_head":"\n3 Scientific Strategies for Keeping Cool at Work - Careers in Government<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.careersingovernment.com\/tools\/gov-talk\/career-advice\/on-the-job\/3-scientific-strategies-keeping-cool-work\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Scientific Strategies for Keeping Cool at Work - Careers in Government\" \/>\n<meta property=\"og:description\" content=\"Job searches can be long and frustrating. 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