Stress at work can take many forms and can be a major contributor to many health problems. Learn how to cope with stress at work and feel better.
With the rapidly increasing demands of workloads and pressures of deadlines, no wonder that there is a need to decrease stress levels at work. Countless hours are spent arguing with family, friends and colleagues, making us stressed out and unhappy. The old saying goes: ‘Stress kills’. On the other hand, a relaxed employee has the capacity to produce excellent work and give consistently.
Undoubtedly, everyone is under some amount of pressure. Some are more fortunate than the others and some have a tougher time getting through a day but we all tend to deal with some level of stress in one way or another.
However, if you’re finding it hard to cope with your work-related stress and find it hard to control your mood swings — you’ve come to the right place.
In this blog post, you’ll find 12 ways to decrease your stress levels at work.
Stress At Work: Take a technological break
If you’ve been working all day and find yourself checking your phone, laptop, or tablet more frequently than normal, it’s time to take a break.
Stop worrying about the million things on your to-do list at work and give yourself permission to be gentler with yourself!
Going out in nature is a terrific method to relax since it helps us to truly shut off our brains, but if you can’t get away during the week due to family obligations, etc., why not go for an evening stroll instead?
The main thing to remember here is that you select what works best for you.
There are no restrictions other than spending some-time to yourself every day to calm your thoughts and prevent stress overload.
Don’t be a stickler for details
We all want to achieve our best in life, but it’s crucial not to become a perfectionist because this will only lead to a miserable existence.
Instead of striving for perfection in everything, concentrate on being more efficient so that you have time after work or during your lunch break to practice relaxation techniques such as yoga, meditation, and so on, which will considerably reduce your stress levels.
If something needs to be done, do it without thinking about how wonderful or horrible the outcome will be—no one is flawless, and that’s alright!
Reduce your intake of caffeine
Too much caffeine may cause anxiety and jitteriness, so if you find yourself reaching for another coffee or energy drink to keep you going throughout the day, it may be time to cut back.
Instead of caffeinated beverages, try herbal tea- Chamomile Tea is fantastic for relaxing and has been shown to help people achieve a good night’s sleep.
If you truly need that morning coffee to get you going, try restricting yourself to just one cup and see how you feel after a week or so- chances are, your stress levels will have lowered as a result!
This may sound obvious, but when life gets you down and your stress levels are high, the last thing on your mind is going for a run in the park or swimming at your local pool!
However, regular exercise not only strengthens your mental health by reducing anxiety and depression symptoms due to the release of that feel-good hormone called serotonin into our bodies, but it also increases energy levels,
which means we have more time available after work/during lunch breaks for relaxation techniques such as yoga, etc., so if you can fit it in during your day, don’t forget about exercise!
78.3 percent (63.3 percent males, 81.4 percent females) of the study population reported feeling stressed. 73.0 percent (72.6 percent males, 78.1 percent females) of people who successfully quit smoking reported feeling anxious.
In comparison, 83.3 percent (83.6 percent males, 86.3 percent females) of individuals who failed to quit smoking indicated significant stress levels. 81.1 percent (81.2 percent males, 80.3 percent females) of those who did not try to quit smoking said they were stressed.
Those who did not try to quit smoking had a greater risk of stress than those who did [odds ratio (OR) 1.11, 95 percent confidence interval (CI) 1.09–1.14, p 0.001].
Those who successfully quit smoking had a decreased risk of stress than those who did not try (OR 0.87, 95 percent CI 0.86–0.89, p 0.001).
The study discovered a link between smoking cessation failure and stress level.
As a result, persons who failed to quit smoking experienced more stress. These findings should be factored into tobacco-related health policy recommendations.
Smoking isn’t doing anyone’s stress levels any favors these days since, while nicotine serves as a stimulant, which may improve mood and lower stress, smoking is one of the worst things you can do for your health, so why continue to put yourself at risk?
If quitting isn’t an option right now because it’s too tough, consider switching to e-cigarettes or vaping instead; there are many of wonderful beginning kits available that will make quitting easier.
Avoid negative people
Negativity drains us psychologically as well as physically (and not only when someone cuts you off on the road!).
Surrounding ourselves with positive individuals who improve our spirits boosts our self-esteem because we know they believe in us, but spending time with those who consistently say ‘no’ or tear us down adds stress to our life.
If you can’t avoid someone at work, try not to spend too much time in their company, and if they live nearby, try to keep as far away from them as possible- it’s for your own good!
Take a break
This is especially crucial for those of you who feel like you can’t turn off from work even when you’re at home since the pressure of unfinished tasks/projects is always lurking in the back of your mind.
When we take a break, we are actually giving our brains some breathing space so that we can return to whatever is stressing us out with a fresh perspective this could be as simple as taking an hour long bath or going to the movies for a few hours (the latter is even better because you can enjoy some popcorn)
This book can help you: Overwhelmed: Work, Love, and Play When No One Has the Time
Spend time with your friends and family, do something that makes you happy—after all, life is supposed to be full of happy times
Organize your time
This one is especially useful for those of you who continuously feel like you’re racing around like a headless chicken!
When we have a plan and know what we need to accomplish, we feel more in charge of our life, as opposed to feeling at the whim of whatever duties come our way.
Begin by writing down everything that has to be done within a specific time frame—whether it’s a week, month, or even a year!—and then work through them one by one.
Breaking tasks down into small bits reduces stress since we aren’t overwhelmed with an infinite To Do list.
Make time for yourself
We all need this from time to time, especially when our stress levels are high! When we take time for ourselves, we may rest and replenish our batteries, allowing us to face the world with a good attitude once again.
This doesn’t have to be anything extravagant—a few hours reading your favorite book, going on a stroll in nature, or simply sitting in quiet meditating would suffice all it’s about giving yourself permission to disconnect from everything else going on in your life for a short period of time.
Eating nutritious meals not only helps our bodies work optimally, but it also affects our emotions; for example, taking too much coffee or processed foods can actually make us feel worse!
When we eat a well-balanced diet rich in fruits and vegetables, we not only regulate our blood sugar levels but also feel more invigorated, which comes in handy when attempting to manage our stress levels.
Regular exercise is essential
This is especially essential since, in addition to providing us with much-needed time away from work, regular exercise has been shown to alleviate anxiety and depression symptoms what better way to vent on those punching bags at the gym?
If exercise isn’t a possibility right now owing to a lack of free time or money, go for a brief stroll at lunchtime instead; even ten minutes outside will help raise emotions and give you some new fresh air
Talk about it
We’re all guilty of keeping our sentiments to ourselves, especially when we feel like everyone else has it easier than us whether it’s waiting till someone close to you has gone out for a bit or shutting yourself up in your bedroom.
The reality is that suppressing unpleasant feelings can actually increase stress levels since holding everything within leads to melancholy and worry; instead, talk about it with whoever will listen—they might be able to provide some useful advise as well!
Stress at work can negatively impact your health and performance in the workplace. To decrease your stress levels, it’s important to have realistic expectations and learn how to manage your time well.
Those eight ways to decrease your stress levels at work so you can be more productive, healthy, and relaxed in the office setting.