Stress is a natural result of pressure. Stress at work may have a negative impact on your energy levels, performance, and interpersonal relationships. But this article on ways to deal with stress at work will guide you to a stress-free and more productive life.
Even though you cannot completely eradicate stress from your life, you can learn to control how you respond to stressful situations and how much stress you experience.
Dealing with stressors as soon as possible rather than waiting for them to get worse is one method for managing stress at work. Though this isn’t always possible because some situations might be out of your control, think about which recommendations you might be able to implement in your workplace.
11 Best Ways to Deal with Stress at Work
1. Identifying patterns
You can better manage long-term stress by identifying your stressors and learning to anticipate them.
For instance, if approaching deadlines causes you more stress, you might need to start earlier or ask for longer lead times. Automating some tasks can also help.
Make a list of everything that frequently causes you a lot of stress at work. On the line next to each stressor, try to list at least two potential solutions.
2. Managing your time
Even though your workload may occasionally appear manageable, you might still struggle to finish it all. You might want to look into time management strategies to feel more in control in this circumstance.
3. Music
Anytime you listen to music, especially if it’s your favourite genre, your cortisol levels drop and your mood improves.
On stressful days, try to listen to your favourite music on the way to and from work, as well as during breaks. Another option is to look for music you can use as background noise while working.
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4. Deep breathing exercises
When your level of stress increases, practise deep breathing. Breathing is something you can do anywhere, even in a bathroom cubicle if necessary, so think about using it as frequently as you can.
5. Journaling
You can start a simple form of journaling by setting a timer for five minutes and writing down your concerns and irritations. If you are having trouble coming up with ideas, think about using a journal prompt.
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Use a pen and paper journal, a computer, or your phone to keep one.
6. Setting boundaries
You might find it helpful to set boundaries at work. These boundaries can include your working hours, the kinds of tasks you will or won’t do, how much work you take on, etc.
If setting your own ground rules isn’t possible, try to rely on relaxation techniques on your own to compensate for some of the stress this may cause you.
7. Meditation
Meditation doesn’t have to take an hour. You can practise short versions of your favourite meditation at your desk or during a restroom break.
For example, you can focus on your breath for 1 minute and then mentally repeat a positive affirmation for 3 minutes. You could also write down this affirmation on a Word document and focus on the screen for a few minutes while you read it in your mind.
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8. Resting
When you feel stressed, you may have trouble sleeping. However, not sleeping enough may increase those stress levels.
A lack of sleep may also make it more difficult to focus and perform at work.
To better deal with job-related stress, consider maintaining optimal sleep hygiene. If you’re living with a condition that affects your sleep patterns, consider reaching out to a health professional for sleep management options.
9. Focusing on your ‘big yes’
If you’re overwhelmed at work, it might be wise to forgo extra responsibility if possible. You could also let go of voluntary roles that cause you stress without bringing you any joy or opportunities.
Try to focus on your “big yes.” That is, those things you want to say yes to because they’re your key responsibility or they bring you great joy. Then, if possible, consider saying “no” to anything else that comes your way that doesn’t fit these two characteristics.
10. Taking quick breaks
If possible, consider taking a break or taking distance from the source of your immediate stress at your workplace.
Although moving around or leaving the place isn’t possible in every work environment, consider ways you can take a mental break. For example, take a minute to focus on an object nearby and try to identify as many details about it as possible.
11. Asking for help
Asking for help can be difficult, but it is necessary if you want to handle stress in the workplace better.
Learning to communicate effectively at work may help you reduce stressful situations if your culture allows it.
Conclusion
So, there’s a lot you can do to reduce stress in your workplace. Figure out what’s causing it, manage it using any of these preferred methods, and take care of yourself. That way, stress can be less of an issue in your life and job.
If you’re having trouble managing stress, there are plenty of resources out there to help, like counselling, groups of like-minded people, and online resources.
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