1. Take time to freak out

"People assume if we do everything right, things will run smoothly," says Michael Carroll, author of Awake at Work. Wrong. Logging 50 hour weeks to get everything done can turn the job you love into frustration and fear, Carroll says. Do your job properly, not perfectly. When you freak out, sit up, eyes open, and calm your mind for five minutes. Let thoughts of, "this is ridiculous. I don't have time for this!" run their course, but don't give in to them. "Let go and find relief in the chaos."

2. Set your agenda

"We think everything is urgent and it's really not," says Fran Hewitt, co-author of The Power of Focus for Women. "Sometimes we like things completed for a sense of satisfaction or we don't want to feel overwhelmed." Determine what must get done, prioritise then set time blocks. "Cut back," Hewitt says, "otherwise your energy will be scattered." Turn off your phone, don't check emails and shut the door. Block out an hour each day. Aim to set up more time blocks throughout the day.

3. Don't be a know-it-all

Acting like you know everything may be your way of dealing with job insecurities, Carroll says. This is stressful, especially when you overlook information that could make you more effective. Get to know the problem before you try to fix it. Drop preconceptions and rely on your peers for information. "If we give ourselves room to not know everything," Carroll says, "we are able to be open, alert and inviting, rather than afraid of what we might not know."

4. Clear your desk

If your desk is cluttered, your grey matter's probably scattered, too. "The environment is a reflection of the order in the person's mind," Hewitt says. Unruly piles of papers can be a brick in the wall blocking your thoughts. "Instead of spending hours looking for that missing file, reorganise your desk," Hewitt says. "Then you can focus on the task ahead."

5. Hydrate, hydrate and hydrate

Next time you order a latte, grab a bottle of water. "Our brain only works at a third of its capacity when we're dehydrated," Hewitt says.

6. Enjoy the ride in the lift

Instead of skimming the latest email or checking your watch in the lift, stand still and embrace the moment. It'll help you relax so you're ready to work.

7. Let the painter paint

Look for patterns indicating you're not performing at your best, such as getting bogged down in a tricky computer task. Ask your boss if others may be better at what's slowing you down and suggest other areas where you can help so you can improve efficiency.

8. Apply total recall

When you're frustrated by how much you have to do on a task, think about times you were successful. Apply that sense of accomplishment to your next goal.

BEAT THE SUNDAY NIGHT BLUES

Yes, there's a name for those feelings of apprehension, restlessness and sadness you experience at the close of the weekend: the Sunday night blues. The key is not to drown your sorrows in merlot or let worries over work, your relationship, cooking or cleaning interfere with a good night's sleep. Hours of tossing and sluggishness will make you irritable. "Seven hours of sleep is fine, but to feel rested, you need to get to sleep quickly and increase the amount of time you're sleeping deeply," says Dr Robert Shane, developer of the Sleep Easily Method. To zonk out fast, mimic sensations the body feels when falling asleep. Relax your tongue by letting it rest naturally in your mouth. Your tongue is the switch for the nervous system, so when it's moving, you can't shut off. Focus on your breath and the rise and fall of your chest. "This creates comfort. Even if you're anxious, your breathing will become more important than what's worrying you."


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