Lesson 993: The Relationship Between Adjustment Disorders and Workplace Stress
Duration:75 minutes
Topic Introduction (Overview):
Workplace stress is often an overlooked yet highly destructive core factor in the development of adjustment disorders. High workloads, unclear or constantly changing work goals, interpersonal conflicts, pressure from authority figures, performance anxiety, a culture of overtime work, and communication styles lacking boundaries all keep the nervous system in a state of constant "high alert." When stress is not buffered for a prolonged period, sleep becomes disordered, concentration decreases, stomach cramps occur, emotions become sensitive or numb, and even persistent low mood and feelings of helplessness may develop. This course will help you identify the true relationship between this type of workplace stress and adjustment disorders.
Many clients mistakenly believe that "I'm not capable enough" or "I'm not strong enough," but in reality, they are experiencing long-term structural stress: overload, role ambiguity, lack of fairness, and no breathing room. By becoming aware of the sources of stress, identifying uncontrollable factors, adjusting self-expectations, establishing boundaries, and restoring autonomy, you will understand that symptoms are not failures, but rather signals from your nervous system that it has "overloaded." A mandala is not about drawing something, but about observation—observing how stress forms, how it affects you, and how you rebuild your own rhythm.
▲ AI Interaction: Identifying Workplace Stress Patterns
Please write down any stressful situation you have recently encountered at work: tasks, colleagues, supervisors, meetings, or pace.
Then add: What is the "uncontrollable part" of this matter? And what is the "controllable part"?
This exercise helps restore influence and a sense of boundaries.
Click the button below to break down your stress chain with AI.
○ Workplace Stress: Music Therapy
Choose a piece of music with a steady tempo that won't make you more tense. Sit down and focus your attention on your shoulders and jawline.
Each time you hear a drumbeat, check if those areas are unconsciously tensing up.
Tell your body, "This is not the time to fight." Let music help you unwind from over-vigilance.
🍵 Chinese Green Tea: Refreshing and Stress-Relieving
Recommended drinks:Longjing or Maojian tea.
Before dealing with difficult emails, facing work conflicts, or starting a high-intensity task, brew a cup of green tea and let the aroma of tea serve as a "pre-conditioning."
Pouring water, watching the tea leaves unfurl, and smelling the aroma are ways to give oneself a small piece of stability under high pressure.
○ Chinese Food Therapy: Longan and Lotus Seed Porridge (Relieves Stress and Calms the Nerves)
When work stress causes light sleep, increased heart palpitations, and difficulty concentrating, longan and lotus seed porridge is a gentle yet effective way to soothe the nerves. Longan calms the mind, while lotus seeds strengthen the spleen, helping the body return to its normal state after a stressful day. You can cook a pot of it when you get home or on the weekend, treating it as a ritual to "slow down" and remind yourself: I deserve to be taken care of.
Healing Recipes
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🎨 Dream Mandala Healing · Mi Xiangwen 993 · The Ring of Workplace Pressure
You dream that you are standing in the windy spot of a tall building. The wind pressure is getting stronger and stronger, making your coat flutter loudly. You try to keep your balance, but you feel your feet slipping slightly. Suddenly, a transparent, flexible ring slowly rises around you—it blocks the wind, but it doesn't shut you out.
Imagine this skyscraper as a mandala: you stand at the center, and the transparent rings around you symbolize the tasks, meetings, evaluations, and responsibilities you face every day. The wind is still blowing, but you have new space. A mandala isn't about drawing something; it's about observing—observing how pressure comes, goes, and is reframed within you, no longer blowing you away.
○ Italian Renaissance Humanist Script: Gentle Writing Exercises
Write sentences:I allow myself to slow down at work.
The rounded structure of Humanist Script will help you relax your jaw, shoulders, and wrists while writing, reminding you that rhythm is not dictated by others, and you can choose your own pace.
Lesson 993: Workplace Stress - Guided Drawing
Objective: To transform the "sources of stress" from vague feelings into a visual structure.
Steps: Draw a small circle in the center of a piece of paper and write "I" on it. Draw several circles of varying sizes around it, each representing a type of workplace stress: workload, relationships, authority, time, evaluation, pace, etc. Connect yourself to each circle with lines. Finally, color each circle: red = completely uncontrollable, yellow = partially controllable, green = controllable by you. Learning to see which stresses are not your responsibility is the beginning of recovery.
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○ 993. Workplace Stress and Adaptation: Suggestions for Journaling
① Which work situation made you most tense today? Write down in detail what happened.
② At that moment, which part of your body reacted first? Shoulder? Stomach? Chest?
③ Write down the "uncontrollable part" and "controllable part" of the event.
④ What boundary do you want to re-establish? Write it down in one sentence.
⑤ What small action can you try tomorrow? For example: refuse an extra task, delay replying, or ask for a 5-minute break.
⑥ Conclusion: Workplace pressure is not equal to your value; it is merely an external structure that needs to be rearranged.
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Once you learn to identify the source of your stress, you can regain your rhythm instead of being pushed around.
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