From Burnout to Bliss: My Journey to Managing Stress & Anxiety as a Data Scientist
As a data scientist, my job comes with its fair share of stress like tight deadlines, technical challenges, pressure to deliver insights. And when the stress piles up, anxiety isn’t far behind. But through trial and error, I’ve found some techniques that have really helped lower my daily stress and keep anxiety at bay.
1. Keep a stress journal.
I use a simple spreadsheet to track major stressors, my stress level (1-10), and how it affects me physically and mentally. Reviewing it helps me see patterns - for example, release days are particularly stressful, so I now do mini meditations before tackling work those days.
2. Meditate.
I use the Calm app for 10-15 minutes of guided meditation in bed. Focusing on my breathing quiets my racing mind. Since starting this practice, I fall asleep more easily and feel a sense of calm at the start of my day.
3. Take small breaks.
I set a timer for every 90 minutes to step away from my computer screen, even if just for 5 minutes. Taking a short walk or doing some stretches clears my head. I come back recharged and focused.
4. Manage expectations.
I used to obsess over getting every detail perfect until I realized it was causing major anxiety. Now I actively work to identify MVPs and talk with managers if my workload feels unrealistic.
5. Exercise.
I block out 30 minutes before dinner to go to the gym. The endorphin rush I get from lifting weights vanquishes stress. Yoga on weekends gives me mental clarity too.
6. Listen to music.
I keep my favorite pump-up playlist ready on Spotify. When I’m feeling stressed, I’ll play it and sing along loudly on my commute or during lunch. It always lifts my mood.
7. Laugh it out.
My coworkers and I send each other silly memes throughout the day. Even if I'm not actually laughing out loud, forcing a smile releases tension.
8. Vent to friends.
I have a close friend from college that I call to vent when I’m feeling overwhelmed. Taking just 10-15 minutes to talk through what’s bothering me helps me gain perspective and feel supported. Having a trusted person in life who will listen without judgment is so important. Schedule regular catch up calls with a friend you can open up to, it’s one of the best stress relievers out there.
9. Be present.
Doing a quick meditation or just focusing on my breath for 1 minute when anxiety strikes keeps me grounded in the moment, rather than worrying about the future.
10. Know your limits.
I calendar out all my commitments to avoid double booking myself. It's okay to say no - preserving your bandwidth reduces stress.
Key Takeaways
- Identify your stressors and patterns through journaling to better prepare.
- Carve out time each day for mindfulness practices like meditation, tech breaks, and exercise.
- Set boundaries and learn to say no when your plate is full.
- Vent your feelings to friends and insert humor whenever possible.
- Stay grounded in the present moment through breathing exercises.
- Be kind to yourself and adjust expectations to what is realistically achievable.
- Experiment to find the stress busting strategies that work for you.
Stress and anxiety may feel inevitable, but they don’t have to control you. With consistent self care and coping practices tailored to your needs, you can keep worry and tension at bay.
Be your own angel and prioritize daily actions that nurture your mind, body, and spirit.
With some trial and error, you can find the right coping methods too. Make self care a priority no matter how busy life gets. Your mental health will thank you…✨❤️
You have got this 💪🏼
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