If you’re employed, chances are you’ve experienced some form of work-related stress. While some stress experienced at work is expected, it can quickly snowball into a serious issue that affects your productivity, relationships, and even your health. Here’s a look at 15 simple ways to help you eliminate it.
Stay Organized
Just like the rest of our lives, work gets messy. Taking a couple minutes each day to organize ourselves goes a long way. Whether it’s your desk, calendar, or tasks - staying organized can minimize distractions and allow you to feel less overwhelmed.
Track Your Stressors
Knowing what sets off your stress response is the first step to correcting it. Keeping a stress-journal of how you feel along with what you’re doing, and who you’re interacting with, can help you identify what areas of your work-life need improvement to help you make adjustments accordingly.
Minimize Interruptions
Nobody likes to be interrupted, but this is especially true when juggling multiple things or tackling something important. Interruptions can lead to more than an annoyance, they lead to mistakes, work accidents, or issues that will only make your stress worse. Letting clients and coworkers know when you’re unavailable can keep you focused when you need to be.
Don’t Be a Perfectionist
Striving for perfection is a one-way ticket to stressville. Instead, focus your energies on making milestones of gradual improvements. Forget trying to get everything ‘just-right’ and rework your vision to a more tangible and attainable goal.
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| Know your limits |
Know Your Limits
Everyone has limits and sometimes those limits are pushed either by our peers, superiors, or even ourselves. Knowing what you’re capable of can avoid the stress that comes with being pushed too far. To do this, take some time to get to know the extent of your skills and develop a time-management plan to realistically employ them towards your goals.
Prioritize Tasks
In addition to knowing what you can and cannot do, it’s essential to understand what the critical tasks are, and which can be postponed for later. By having a mental image of your priorities, you can minimize the risk of critical tasks getting buried behind more insignificant ones.
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| Prioritize Tasks |
Incorporate Regular Exercise
This is a big one. Dozens of studies have showcased the stress-relieving power exercise. Harvard Medical School experts agree; aerobic exercise reduces the stress hormones adrenaline and cortisol and increases natural mood-elevating hormones. The Department of Health and Human Services recommends at least 75 minutes of vigorous activity a week.
Reappraise Negative Thinking
Regular stress can create the habit of looking at new situations through a negative lens. When this happens, take notice of it and try reframing your interpretation in such a way that you put your mind to work for positive solutions and do not dwell on the things you cannot control. Like any muscle, this skill strengthens with use.
Eat Right
What we put in our bodies has a huge impact on how we feel. Reduce stress symptoms by regularly eating nutrient-dense foods to avoid blood sugar dips while avoiding stress triggers such as caffeine, alcohol, and processed foods.
Get Enough Sleep
Scientists at the University of Pennsylvania School of Medicine found that people who got 4.5 hours of sleep a night for just one week felt drastically more stressed, angry, sad, and exhausted. Sleep-deprived people were also more susceptible to a wide range of psychological problems. Try to eliminate any stress that leads to sleep deprivation so you get the recommended 7-9 hours of sleep each night.
Use Tools
Whenever something negative is as prevalent as stress, there are tools designed to help. From apps and gadgets to techniques and treatments, there’s a wide variety of tools that you can utilize to help manage your stress.
Ask for Help
For some, asking for help can be a difficult task, but it can also be a lifesaver. Knowing when you can use a little assistance and acting on it is crucial to keep you from going underwater. In addition, asking coworkers for help can actually strengthen relationships.
Use Breaks Wisely
Break time is supposed to be exactly what it’s called - a break. In addition to having a meal, try using this precious time to do something that has a calming effect on you. Whether that’s listening to music, an audible book, guided meditation, or doing a puzzle, do - try finding what has the most calming effect on you and decompress.
Keep Comfy
The workday can be a long one, especially when what you’re wearing is bothering you. Being even mildly uncomfortable can accumulate stress even when we don’t notice it happening. Try sticking to breathable fabrics that don’t itch. Avoid tight waistlines and opt for outfits that have some stretch instead. Staying comfortable at work can make a huge difference in your day.
Try Meditation
One of the most common reasons we meditate is for stress relief. Incorporating meditation into your daily routine could drastically improve the stress you experience. Certain Breathing techniques can also activate specific neurons that stimulate the vagus nerve, which then activates the body’s relaxation response.
Author: Alexis Schaffer received her undergraduate degree in psychology and is a registered nurse. In her free time, she teaches yoga and writes for various online publications.
Inveigle magazine