Ctrl+Alt+Delete Your Stress: Rebooting Your Approach to Workplace Frustrations

First posted on the ORIGINal Thoughts Blog

By Randy Townsend, MPS
Director of Engagement, Origin Editorial
LinkedIn: https://www.linkedin.com/in/randy-townsend-mps/

Take Home Points:

My manager doesn’t get it. Senior leadership doesn’t understand. Many of us experience a disconnect when attempting to balance seemingly unrealistic expectations passed down from up high with preserving a persona of professional perfection. Even as we approach the breaking point, it’s difficult to admit that we’re burning ourselves out. It may seem like we’re losing more and more control each day until we finally hit our wall. CRASH!

Let’s rewind a bit. How did we get here? When we crash, it usually reflects the culmination of events that build up over time. HDRQ, a provider of soft-skills training, lists the following 12 factors that contribute to workplace frustration:

1. The struggle to achieve work-life balance
2. Lack of flexible schedule
3. Credential resentment (this is the prioritization of skills and experience over educational accomplishment, especially in hiring practices or promotion criteria)
4. Frustration with leadership
5. Too many meetings
6. Imposter syndrome
7. Unsupportive workplace culture
8. Job insecurity
9. Boredom
10. Generational conflicts (today’s workforce is made up of Boomers, Gen X, Millennials, and Gen Z)
11. Lack of communication

When unaddressed, any one of these factors can profoundly impact our mental well-being and disrupt our ability to engage in the execution of our daily duties successfully. When you start adding them together, the path to that persona of professional perfection grows foggy.  In the world of scholarly and academic publishing, you could experience an unpleasant author on Monday, followed by the introduction of new procedures on Tuesday, compounded by a Wednesday overloaded with meetings and no time to clear out the growing to-do pile clogging your inbox, with the pressure to respond to emails within 48 business hours staring at you from an intimidatingly close distance.

Workplace frustration is often the elephant in the room. Whether you ignore the little things, like yesterday’s microaggression in the team meeting, or the uncertainty of what the next strategic partnership means to the future of your job, I encourage you to reflect on the well-known proverb: “How do you eat an elephant? One bite at a time.”

Rather than losing control (Ctrl) and allowing frustrations to build up, there are alternative approaches to dealing with them that may involve resetting (ALT), deleting, removing, or adjusting existing behaviors and patterns (Delete), and rebooting your internal system for success. The recruiting company Indeed offers 13 tips to help you manage workplace frustrations.

1. Step away from the situation (Ctrl)

Don’t send that emotionally charged email. It’s ok to get up from your desk and take a brief walk to clear your head, breaking up the intensity of the moment.

2. Identify positives (ALT)

Workplace frustrations can reveal the opportunity to make positive changes in your approach to the workday. This can include new habits (morning walks, reciting a mantra, sharing a laugh with a good friend, a random act of kindness).  Adjustments to your morning routine may help put you in the right frame of mind before starting your workday, helping you mentally and emotionally prepare for whatever the day brings.

3. Discuss the issue with a neutral party (ALT)

According to WPS Health Solutions, sometimes, workplace conflicts can be too complex to handle alone. Having a trusted friend or colleague who can provide an unbiased perspective is priceless. Neutral third parties can offer critical insights and guide you toward an acceptable resolution. Be honest when sharing your account of the scenario and be open to receiving feedback that provides a fair evaluation.

4. Have a moment of self-reflection (Ctrl)

It can be hard to admit that our own behaviors and actions contribute to our workplace frustrations. For example, a misinterpretation of tone in an email or a failure to ask clarifying questions about critical aspects of a project may be a source of frustration. Being self-aware and knowing where we need to improve may help ease some of those frustrations.

5. Treat yourself (ALT)

Sometimes, resolving a workplace frustration takes time. Rather than hold your breath, waiting for things to change, treat yourself to something you enjoy. I recommend gardening or grilling, but you may find pleasure in quilting, painting, or spending quality time with family or a friend.

6. Use it as motivation (ALT)

Sometimes workplace frustrations can reignite an interest, professional curiosity, or even a desire to expand your existing skillset. How long have you been toying with the idea of taking a class, or improving your AI-prompt writing skills? Reallocating the time spent weighed down by frustrations towards investment into personal or professional development and growth can serve as a healthy distraction.  Maybe now is the time. Why wait?

7. Focus on what you can control (Ctrl)

You may not get along with a particular coworker or like the new policy that is being implemented. Everything isn’t always going to be perfect. Indeed says that focusing on what you can personally control can remove unnecessary considerations or worries.

8. Talk with a manager (ALT)

Sometimes the responsibility of resolving the frustration lies with someone else. Speaking with a supervisor to gain practical guidance can help reduce or eliminate frustrations.

9. Look at the future (ALT)

It can be easy to find ourselves stuck at the current hurdle or today’s crisis. What seems like a fire today could just be steam in hindsight. Assess the short-term and long-term implications of the situation and make determinations about how impactful it is. That will help you map out your next moves in a constructive way.

10. Take a break (ALT)

Whether shuffling from one meeting after another, or working remotely from sun-up to sundown, it’s easy to forget to intentionally interrupt our workday and to be consumed by our to-do lists. It’s ok to stand up and stretch, take 15 minutes to play a game on your smartphone—do something that isn’t work.

11. Practice meditation (Ctrl)

Meditation reduces stress and anxiety, increases energy and vitality, leads to self-awareness, focus and clarity. My first formal meditation session was provided by Byron Laws, founder of the Stillness Center, and Judy Luther, president of Informed Strategies at the Society for Scholarly Publishing’s 46^th Annual Meeting.  Starting my days with 15 minutes of meditation strengthens my mental resilience and prepares me for the day’s challenges.

12. Participate in regular employee meetings (Ctrl)

The squeaky wheel gets the oil. If there is a shared frustration that you may have in common with your colleagues, like a complicated new procedure or unrealistic project deadlines, expressing your concerns in a team meeting may open dialogue that leads to change. Respectfully advocate in a way that empowers your voice to help improve the situation. If you’re unsure about how to speak up, especially if you’re an introvert, I recommend reading “Are you struggling to speak up in team meetings? Here is how to fix it.”

13. Seek self-development (ALT)

No matter what you do, there will always be some sort of frustration waiting for you in the workplace. Try different approaches in responding to them until you find the right one that’s perfect for you. Maybe it’s one of the suggestions listed in this article, or something totally different. We’re all works in progress and have the potential to make improvements.

Any of these recommendations may be useful, but I’m going to add a few additional options that I’ve found valuable, particularly for the workplace frustrations you may experience when working remotely.

Journaling

According to Greater Good Magazine, journaling is a way to disclose emotions, rather than stuffing them down, and forces us to organize our experiences in a way that allows for self-exploration. Taking a quiet moment to capture your honest, unedited, free-flowing thoughts can be a healthy way of releasing tension. You can choose to keep the contents of your journal private, or you can choose to share them with trusted companions. You have the power. Journaling, especially over time, can allow you an opportunity to reflect, understand your inner landscape, and measure your progress—things that can easily be overlooked in the daily grind. An article in Vox discusses the transformative and scientific benefits of journaling, citing a 2018 study that found journaling for 15 minutes, three days a week, over a month, reduced mental stress and improved mental well-being.

When thinking about workplace frustrations, Eliana Reyes,  also known as the Soul Mami says, “don’t lose your soul in pursuit of the money, honey!” She hosts “Journal with the Soul Mami,” the first Saturday of each month. These spaces are open to leaders from all industries who want to gain mental clarity, emotional resilience, and a renewed sense of purpose. “The power to be more present in your life and in the workplace is in your hands,” Eliana continues. “Journaling is a great practice to start incorporating.”

Reading (or writing)

Reading or writing, whether it’s a short story, biography, poetry, or self-help, allows you to follow someone else’s journey, find inspiration, or discover something new. It also provides an opportunity to invent a character, illustrate your own thoughts and ideas, or share your wisdom, observations and experiences. If you’re not sure where to start, Camille Lemieux, Global Diversity, Equity and Inclusion Manager at Springer Nature, has an ongoing DEI Book Review series on LinkedIn.  She highlights the benefits of immersing yourself in a good story, especially when life seems overwhelming. “Reading helps me imagine many more possibilities than I could alone, particularly in hard times. Stepping into the author’s crafted world to share space with their ideas is a practice of hope and humility: it says, ‘I’m willing to hear you out and be moved by your vision. I’m grateful to be comforted, challenged, captivated.’ That intellectual stimulation, for me, is empowering.”

Volunteering

Investing your energy into a mission-inspired activity can also be fulfilling. Whether for a professional society, local or national nonprofit organization, or grassroots campaign, volunteering can adjust the focus from workplace frustrations towards something constructive, provide opportunities for developing and nurturing meaningful relationships, and help advance a cause that may be close to your heart. Damita Snow, Director of Accessibility, Diversity, Equity and Inclusion Strategy, Publications and Standards at the American Society of Civil Engineers, consistently personifies the reciprocal benefits of volunteering.

“I have always been deeply committed to volunteer work,” says Damita. “From a young age, I read to younger students, and over the years, I took on roles in organizing book drives, school fundraisers, winter coat collections, and similar endeavors. Volunteering aligns with my personal values and allows me to collaborate with like-minded individuals who are driven by the mission to improve communities and the lives of others. While my professional work can sometimes feel abstract and its impact delayed, volunteering often provides immediate, tangible outcomes. This immediacy reduces any stress I might feel when I don’t see quick results in my professional endeavors. Witnessing the direct impact of my contributions and seeing the gratitude and relief on people’s faces is both rewarding and motivating.”

Stop and Smell the Roses

Sometimes, you need something more immediate to snap you out of compounded pressures and frustrations. A dear friend of mine encouraged me to always find time to stop and smell the roses. For those who may have allergies, you may want to consider keeping a jar of AroDough nearby. Created by Morgan Reid, founder of A Little Mental, AroDough is described as a “portable self-care product that holds the benefits of aromatherapy, fidget toys, and mindfulness combined.” Each jar contains a soft, squeezable dough infused with essential oils that you can roll, knead, and breathe in to disrupt frustrations and inspire a sense of calm.

By learning to ‘Ctrl+Alt+Delete’ your stress, you can reboot your mindset and turn workplace frustrations into valuable opportunities for growth and resilience.