Life is not always smooth sailing. There will be times when things may get you down. Perhaps you put in a lot of time and effort to complete a project proposal, only to have your boss reject it with scathing criticism. Or maybe the promotion you were in line for was offered to somebody else.

During such situations, it can be easy to let the negative emotions – whether anger, disappointment, or frustration – overwhelm you. While it is helpful to vent these feelings once in a while, dwelling in this state of mind can be unhealthy for both mind and body in the long term.

Here are eight powerful strategies you can apply to stay upbeat at work:

1) Look on the bright side

It is easy to lose sight of the good things when you focus only on the unpleasant events that took place at work. Always try to view things in a more affirmative way. For instance: “This would help to expand my capacity to handle difficult situations in a mature way.” Such positive thinking will give you impetus to get the job done and propel you on the route to success.

2) Stay focused on your career goals

One of the best methods to keep your spirits up when work is not going smoothly is to stay focused on your career goals and set realistic milestones to reach those goals. Keep your eye on the prize. This will motivate you to keep striving for success with a clear direction in mind.

3) Keep calm… and focus on solving problems

When you are feeling stressed, the problems you face at work can seem much more grave than they actually are. In times like this, take a step back and assess your current situation. Determine which issues you can address immediately. If there is something that cannot be resolved right away, revisit it another time and focus on what you can accomplish at the moment.

If need be, develop a concrete plan to tackle problems step by step. Taking a proactive approach to solve problems is more productive than simply stressing out about it. You will also feel more in control of the situation.

4) Be generous and offer your assistance

It is said that acts of kindness can help improve one’s mood and boost self-esteem. This same attitude applies in the workplace. If a teammate is having trouble with their project, why not approach them and offer your help? Besides building goodwill with your colleagues, you will also be contributing to your team’s success!

5) Build positive relationships with your colleagues

While you do not have to be best friends with your colleagues, the workplace will become a more fun and relaxing environment when you are on good terms with the people around you. You can have a friendly chat and share a joke with your colleagues during breaks. It is also much easier to work with people you sincerely like.

6) Maintain work-life balance

With the advancement in technology, the boundaries between our work and personal lives have become blurred. You start off by answering a few emails after office hours. Soon, you find yourself discussing work with colleagues, clients, and other business partners on WhatsApp or Zoom around the clock.

Such behaviour can be detrimental to your mental well-being, as it leads to resentment at work and an inability to relax even outside office hours. You can overcome this by establishing a one-time, one-space policy. This means setting aside a limited amount of time (perhaps an hour after dinner) or designating a specific area at home for work, thus maintaining a form of work-life balance.

7) Do one thing at a time

We often tell ourselves that we can get more done in the same amount of time by multitasking. However, studies have shown that our brains are not built to handle multiple tasks simultaneously over a prolonged period of time. Attempting to do so saps our mental capacity to focus and increases our chance of making mistakes.

Consider applying the Pomodoro Technique, which breaks down time into 25-minute blocks separated by short breaks. This technique helps you to build up focus and flow, and reduces the impact of interruptions.

8) Exercise and get enough rest

Exercise releases dopamine, a natural chemical in your body that acts as a neurotransmitter in your brain for feelings of happiness and pleasure. Regular physical activity keeps your body healthy and gives you energy not just at work, but also in your everyday life.

At the same time, it is important to get enough rest. This includes taking short breaks at work and finding time after office hours to unwind. This ensures that you will be charged up to tackle challenges at work the next day.

Give It a Go Today

We have offered you eight strategies to stay upbeat at work. If you are constantly feeling down in the office, now is the time to get back on track. Remember that the mind is a powerful thing. When you fill it with positive thoughts, you will achieve more and your life will start to change. Here is wishing you great success at work!

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