As a hardworking professional woman, it's common to face various stressors and challenges in your career. The demands of the workplace, deadlines, responsibilities, and the feeling of not being fully appreciated can take a toll on your well-being. As therapists at Aspire Counseling in Missouri, we understand the unique struggles professional women face, and we're here to provide you with valuable insights and actionable tips to effectively cope with career-related stress.

Because our therapists so often work with professional women in Missouri, we recently asked them to share their best tips for dealing with workplace stress. In this article, we'll explore practical strategies suggested by our therapists, focusing on addressing conflicts professionally, seeking support, processing emotions with your support network, reconnecting with your passions, establishing a daily routine, setting boundaries, engaging in mindfulness practices, and prioritizing self-care. With these tools in your arsenal, you can regain a sense of control over your career and well-being.

Address Conflict Early and Professionally

Our first tip is from our founder and Clinical Director, Jessica. She suggests using the DEARMAN approach when addressing conflicts with colleagues or superiors. This acronym stands for Describe, Express, Assert, Reinforce, Mindful/Manageable, and Appear Confident/Assertive. Conflict is an inevitable part of any workplace, but addressing it early can prevent it from escalating and causing unnecessary stress.

Too often, professional women are worried about bringing up concerns in the workplace. They're worried about being seen as too aggressive or demanding. However, there are ways to address the situation in a professional and productive manner that won't jeopardize your career. By using the DEARMAN approach, you can make sure all of your needs are met while also being respectful and considerate of those around you.

The truth is that if you rarely express your concerns or needs, resentment will build up and can have a negative effect on your mental health. So, it's important to voice how you feel in an appropriate way. Just make sure you're approaching the conflict from a place of respect and working to solve the problem in a collaborative manner. Look for solutions or changes that can benefit everyone involved.

Reach Out for Support from Coworkers

During times of increased stress, it's crucial to lean on your coworkers and boss for additional support. Be open and communicative about your struggles. Expressing your concerns can lead to increased understanding, support, and assistance from your colleagues. Building a supportive work environment fosters camaraderie and helps create a sense of shared responsibility, making the challenges of work feel more manageable.

This tip actually comes from our long time Client Care Coordinator, Jera. She's not a therapist yet, but since earning her degree in Psychology (well, actually since she was only about halfway through her program), she's been working around our group of therapists every day and we believe she's going to make a pretty awesome one herself one day....

But the bottom line is, we're including it because our therapists agree that having a team you can talk to at work is important.

Process Emotions With Your Support Network

The next tip comes from Katherine, one of our most experienced therapists. She suggests processing your emotions with your support team. This could be a therapist, coach, or close friends/family members you trust. It's important to be able to express yourself and talk through your thoughts and feelings in order to gain insight into the root of the problem and come up with solutions that can help alleviate stress.

Emotional processing is a powerful tool for managing career stress. . Talking about your experiences can offer valuable insights, emotional validation, and encouragement. Having a supportive team outside of work to lean on can make a significant difference in managing career stress and emotional well-being.

Reconnect with Your Passions as Stress Management

Our next tip is from Alison, a current intern who is about to graduate and begin working at Aspire in an official capacity as a provisionally licensed clinician. She'll move from Kristi's supervision as an intern to Megan's supervision as she works toward her full clinical counseling license. Alison recommends taking time to reconnect with your passions and hobbies outside of work. This can help reduce stress because it gives you an opportunity to focus on something that brings you joy or energizes you. It also allows for a bit of mental reprieve and a renewed sense of purpose in life.

So, if you're feeling overwhelmed at work or that your job is taking over your life, take some time to pause and think about the things that make you truly happy. By actively engaging in activities that bring you joy, it can provide a needed mental break from the stressors of day-to-day life.

Too often, work stress can often overshadow our passions and hobbies, leaving us feeling unfulfilled. As therapist Alison suggests, take time to reflect on activities that bring you joy and fulfillment outside of work. Consider strategizing how to incorporate these passions into your daily or weekly routine. Engaging in activities you are passionate about can provide a sense of balance and fulfillment amidst work-related stress.

Establish a Daily Routine

Our next tip comes from Megan, a therapist who specializes in working with young adults. She recommends establishing a daily routine to help manage work stress. Having a set morning and nighttime routine can improve organization and productivity while also providing mental clarity throughout the day. Take time to plan what tasks you want to complete each day and prioritize your schedule accordingly. Setting boundaries between work and home life can also help to reduce stress-inducing pressures.

Having a routine will not only allow for structure in your day, but it can also provide an opportunity to decompress from work-related stress. Try setting aside time each day for things that bring you joy or energize you such as reading, listening to music, going on walks, or even just taking a few minutes to relax.

Set Boundaries Between Work and Personal Time

Our last suggestion comes from Ozzie, another intern who graduates this month and will return in a few weeks. He will return as a Licensed Clinical Social Worker and move from Jessica's supervision as an intern to Kristi's clinical supervision as he works toward full clinical licensure.

In today's digital age, it's essential to set clear boundaries between work and personal time. Ozzie's suggestion is to avoid checking work-related emails or engaging in work tasks during weekends or personal time. Setting boundaries creates a clear separation between work and leisure, allowing you to recharge and relax fully. Respect your personal time, as it plays a crucial role in maintaining work-life balance and preventing burnout.

It can be hard to unplug from work, especially with the constant availability of technology. But if you're feeling overwhelmed, take a step back and focus on your mental health. Take time for yourself and enjoy activities that make you feel fulfilled and relaxed. By setting boundaries between work and personal time, it will help reduce stress and give you the opportunity to recharge.

Managing Work Stress Makes You MORE Productive

Often, professional women feel like they have to choose between their career and personal life. They feel like they just have to push harder, do more and prove themselves day after day. And honestly, what they accomplish is impressive beyond belief. But it's also exhausting. And at some point, an unsustainable cycle of stress takes its toll.

It's important to remember that managing work stress doesn't mean productivity will suffer. In fact, it's quite the opposite—as soon as we learn how to manage our stress levels, we become more productive and successful. We can focus better on the task at hand, concentrate longer and get more done in less time.

The tips suggested by our therapists are just a few ways to tackle stress and become more productive. It takes practice, but if you can apply these strategies in your daily life, it will make a huge difference in how you approach work-related tasks and manage stress.

Work Stress Doesn't Have to Dictate Your Daily Mood

It's important to recognize that work stress is a common experience. Finding ways to cope, such as self-care and emotional processing can help you manage stress in healthy and productive ways. Remember, there is no one-size-fits-all approach for managing work stress. Everyone has different needs and reacts differently to different strategies.

The most important thing to remember is that work stress doesn't have to dictate your daily mood. With some mindful strategies and a supportive team, you can find ways to manage stress in healthy and productive ways.

It's okay to feel overwhelmed at times - if you are struggling with feelings of burnout, reach out for help from friends or family. Consider speaking with a licensed therapist

Professional Counseling Support for Managing Work Stress

Coping with career stress as a professional woman requires a multi-faceted approach that involves setting boundaries, seeking support, practicing mindfulness, and prioritizing self-care. By addressing conflicts professionally, leveraging support networks, and reconnecting with your passions, you can better navigate the challenges of the workplace. Remember, it's essential to take time for yourself and make your well-being a priority. Through the actionable tips suggested by our therapists, you can feel empowered to manage career stress and find greater balance and fulfillment in your professional life. Always remember that managing career stress is a journey, and seeking help from a therapist can provide additional guidance and support on your path to a healthier and more fulfilling career. You have the strength to overcome the challenges and find the joy and satisfaction you deserve in your professional journey.

Counseling for Professional Women in Missouri

If you're looking for counseling support in Missouri, consider reaching out to Aspire Counseling. Our team of passionate and experienced therapists provide individual, couples, family, and group therapy services both in-person at our offices in Columbia or Lee's Summit or online anywhere within the state. We provide support for professional women who are struggling with work stress and seeking guidance on how to manage it. Our team specializes in providing evidence-based treatment for trauma and anxiety including severe anxiety, phobias, social anxiety and OCD. We understand the obstacles you face and see the hard work that you are doing. Reach out to us today to learn more about our services and get started on your path towards healing and growth!

To begin therapy at Aspire Counseling follow these simple steps:

1) Fill out our contact form or call our Client Care team at 573-328-2288

2) Speak to our Client Care Specialist or Client Care Coordinator to get matched with a therapist who will best meet you needs

3) Have a free 30 minute consultation to make sure you're a good fit and discuss how that counselor can help!

Our therapists are here to support your journey and help you face the obstacles ahead. Contact us today!