Thursday, May 19, 2022

How To Be Stress Free At Work

Stay Out Of The Office Gossip Mill

How to be less stressed at work

Workplace conflict can take a major toll on your emotional well-being. Try to avoid participating in gossipy situations.

If you know that one of your colleagues is especially prone to gossip, find a way to spend less time with them or steer the conversation to safer topics.

Some other strategies for staying out of the fray include:

  • emphasizing the positive
  • ignoring the conversation and changing the subject to something unrelated
  • walking away

If you need to get that presentation just right or find yourself working extra hours perfecting a report you finished days ago, it may be time to take a step back and reflect.

While perfectionism has some positive benefits, it can also be highly stressful and lead to burnout.

Try to keep your high standards in check by focusing on the effort you put into a project and not personalizing failure when you make a mistake.

Tip : Support Your Health With Exercise And Nutrition

When youre overly focused on work, its easy to neglect your physical health. But when youre supporting your health with good nutrition and exercise, youre stronger and more resilient to stress.

Taking care of yourself doesnt require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like youre back in the drivers seat.

Ways To Reduce Workplace Stress

Stressed out employees are bad for profits and morale. Heres how to help your team perform at their very best.

Have you ever had a day at work when your mind was somewhere else and you couldnt focus? It might have had something to do with stress, or maybe even stress at work itself.

According to the Harvard Gazette, 36% of U.S. workers suffer from workplace stress and it costs U.S. businesses $30 billion a year in lost workdays.

Stress is a normal part of work and life, but too much of it can have dire effects on team morale and productivity. As a business leader, how can you de-stress your employees lives so they perform at their very best? We have a few ideas.

Psst…we have an entire toolkit around employee happiness complete with team bonding ideas and an employee happiness survey. You .

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Start Embracing Stress Management At Work

In today’s rapidly changing world, more people than not are experiencing high levels of workplace stress.

Its crucial for every one of us to learn how to cope with bad stress and embrace good stress.

Learning how to manage stress at the workplace can help you identify your stress triggers. It also ensures you have the right tools to protect your mental and physical well-being for years even while you are under pressure.

A BetterUp coach can teach you life-changing stress management techniques. Contact us to learn how you can transform stress into something productive.

Make Use Of The 80/20 Rule

Tips For a Stress

Most of us get caught up in tasks that really dont have much of an impact on our future.

I started to think about it this way: 20 percent of the activities we do stand for 80% of the results we produce.

Another way of putting it is that if you have a list of 10 actions, 2 of those actions will have a greater effect on your future than the other 8 put together.

When I looked at my own work schedule this was really obvious.

When I first started thinking about the 80/20 rule, I was working as a sales manager with 5 sales people under me. My task list was as follows:

  • Making sales calls
  • Create campaign banners
  • And a few other unimportant things.

    When I looked through this list, I realized that 80 percent of the value I created for my company came from coaching sales people and making my own sales calls. Most of the others were unimportant or easy to delegate.

    Once I started focusing on those 2 tasks, my numbers and value skyrocketedwhich quickly got me a promotion.

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    Know The Difference Between Good Stress And Bad Stress

    Not all stress is bad, and not all stress can be avoided.

    Good stress motivates you. Deadlines, tests, or being asked to speak in front of other people â these are all situations that create stress, but they are also what motivates us. Good stress tends to be short-term and can even enhance or improve brain function. When the pressure is on, the brain sharpens up.

    Bad stress, however, is chronic. It harms your health, slows you down, and can even start to inhibit thinking.

    Essentially, stress uses your fight-or-flight response. Good stress gives you time to recover from that response, but bad stress locks you into it and wears you down. Itâs important to know the difference between good and bad stress so you know which is the problem and which is actually helping you.

    Breathe In Breathe Out

    Wondering how to de-stress at work?

    Stress from tight deadlines and high stakes can cause us to lose focus.

    If we let stress get the best of us, it can reduce our unicorn ideas to donkey fodder.

    But if we address it head on, we can stay productive and happy at work.

    You can calm your mind and reduce anxiety in a matter of minutes with a handful of proven techniques to reduce stress.

    Here, 15 ways to de-stress at work instantly.

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    Interact With An Animal

    Furry friends are known stress reducers.

    There is a large body of scientific literature proving that interaction with animals stimulates the release of oxytocin in the brain, which, in turn, reduces anxiety and improves mood.

    Even if it’s a quick pet of a dog that’s on a walk outside the building, that just might be enough to brighten your day!

    How To Reduce Stress At Work For Employers

    How can I be stress free from work?

    Having understood the causes and consecuences, How can employers reduce stress at workplace? You can take some actions, starting with assuming positive leadership and staying calm in stressful situations.

    It is important that you consult your employees about what factors can be stressful at work, and that you talk to them to reduce the uncertainty of their futures. Listening to them and having face-to-face meetings will make them feel heard and valued. Give them the opportunity to participate in the decisions that affect their work, make them feel involved.

    You must deal with conflict by respecting the dignity of each employee and establishing zero tolerance for harassment and violence. Avoid unrealistic deadlines and make sure the tasks are right for each employee based on their abilities and resources. Make your expectations clear, define roles, responsibilities, and goals for each other. Above all, make sure that managements actions are aligned with the values that you proclaim.

    Offering awards and incentives, recognizing achievements and planning potentially stressful work periods are also actions that help reduce stress, as well as promote social interaction between employees.

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    Common Sources Of Work Stress

    Certain factors tend to go hand-in-hand with work-related stress. Some common workplace stressors are:

    • Low salaries
    • Few opportunities for growth or advancement
    • Work that isnt engaging or challenging
    • Lack of social support
    • Not having enough control over job-related decisions
    • Conflicting demands or unclear performance expectations

    Practice Good Health Habits

    While anxiety can cause insomnia, try your best to stick to a regular sleep/wake cycle. If you’re sensitive to caffeine, cut down and avoid consuming it past mid-morning when it’s most likely to disrupt your nighttime sleep. In addition to getting adequate sleep, fuel your body with nutrient-dense foods and getting regular exercise can also help you manage your stress.

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    Stop Working At A Job That You See No Future In

    You dont have to stay at a job just because it pays the bills. Most people spend more time working than sleeping. The average person spends 40 to 80 hours a weekor 2,000 to 4,000 hours a yearworking. That is a significant investment!

    If your best friend or child told you that they were going to spend 4,000 hours giving their emotional, mental and physical energy to something that wasnt going to value them, give anything back to them, or pay them what they were worth what advice would you offer? Give that same advice to yourself. You wont be stress-free unless you dont learn this.

    Create A Culture Of Acceptance

    Slideshare Form 10 Ways to Make Your Workplace Stress Free ...

    During the pandemic, the United States experienced some of the worst divisions in history. For HR, tasks like discussing politics in the office with respect are primary objectives. In order to avoid conflict and workplace hostility, it is best to encourage trust, diplomacy, and respect when discussing difficult topics.

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    What Is Workplace Anxiety

    Workplace anxiety involves feeling stressed, nervous, uneasy, or tense about work, which could include anxiety about job performance, interactions with co-workers, or even public speaking.

    Workplace anxiety is commonaround 40% of Americans report feeling stressed during their workday. While a little bit of work-related stress is normal, excess anxiety may negatively affect your overall health and well-being and cause problems both in your personal and professional life if you’re not able to address it.

    Promote Work Life Balance

    We all have a life beyond the office. There are doctor appointments, kids to drop off at school, unexpected home and appliance repairs, and other personal needs. To expect otherwise is just impractical. With todays technologies, telecommunicating and other remote methods are essential to a stress free work environment and can help solve your business absenteeism rate.

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    Tell Someone You Are Struggling With Stress

    It helps to tell someone that youâre struggling with stress, whether thatâs a manager or a coworker. They may be able to help you, or point you to someone who can.

  • Consider outcomes youâd like to see. Before you go speak with a manager, have a few ideas of what a resolution would look like. You may get a chance to offer them as a solution.
  • Know the specific source of stress. If itâs a specific person, a shift, or tasks that are more than you can handle, be ready to coherently state your case. Itâs hard for a manager to hear âIâm stressed!â and know what to do to relieve it if they donât know the specific things causing it.
  • Be ready to discuss collateral effects. If you know others are similarly stressed, let your manager know. Not everyone has the courage to speak up, but if others remain stressed, it will seep into all workers.
  • Use blame free language. Be selective with the words you use, and avoid blaming others. Phrase things as they relate to you. For example âIâm struggling with meeting my sales goalsâ instead of âJames makes it impossible for me to meet my sales goals.â
  • Ask for specific solutions. If you just need to unload and have a counseling session, your manager may not be the best person to go to. But if youâre really looking for solutions, donât leave the meeting without having some specific things you can do or expect to help change the stressful situation youâre facing.
  • Ways To Stress Less At Work

    BECOME SUCCESSFUL AT WORK | How to handle Stress and Anxiety at Work (Consulting Insights)

    Todays employees are expected to do more with less, which has become a major source of stress at work, said Vicki Hess, RN and author of SHIFT to Professional Paradise: 5 Steps to Less Stress, More Energy & Remarkable Results at Work.

    Other sources of stress on the job include worries about performing well as demands rise and time diminishes, pressure to continuously be plugged in and squabbles with co-workers or disagreements with the boss, according to Hess and Terry Beehr, Ph.D, director of the Industrial/Organizational Program at Central Michigan University.

    In fact, some jobs can affect your mental health so much so that unemployed people seem to fare better. According to recent research, people in a bad job defined as job insecurity, sky-high demands or heavy workload, little control over workload and unfair pay had either the same or worse mental health than unemployed individuals.

    But while you might feel helpless and stressed at times, there are ways you can empower yourself and change your job situation for the better. Here are six ways to stress less about work.

    1. Take care of yourself.

    The problem with job stress is that it can make people sick, both psychologically and physically, according to Beehr, who studies job stress and satisfaction. So an effective way to stress less is to work on reducing this tension.

    2. Shift your mindset.

    Hess has developed a 5-step approach for just that, which she calls SHIFT. Heres the breakdown:

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    Accept Failure Keep Comments Constructive

    Generally speaking, a large workplace stressor is the fear of failure. Let employees know that everyone makes mistakes and help managers develop strategies to find logical solutions for problems. When too much time is spent playing the blame game, nothing gets done and those who have slipped up feel hesitant to participate in the future.

    Stop Complaining About Things That Cant Be Changed

    There are always going to be people elected into office whom you dont like, taxes that you dont want to pay, idiot drivers who refuse to move out of the left-hand lane, and a person ahead of you in the check-out line who wont stop chatting with the clerk.

    The great benefit of being human is that we get to experience all of what life offers us, the good, the bad, and the ugly. To live stress-free is to learn to deal with this fact.

    Dwelling on your frustration with a situation, person, place, or thing that cant be changed doesnt do anything other than drag you down. You are the only person who is will ultimately choose to decide how to respond to that which is.

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    Bonus: Kick Your Bad Habits

    Managing stress at work is partially about your mindset. Your outlook can have a huge impact on your ability to cope with everyday stressors. Keep them in check so they dont become major sources of negative stress. Here are a few tips to change your mindset by break the bad habits that are holding you back:

    • Stay positive.
    • One way to do this is to express gratitude. Its surprising how much different your outlook is when you make a point to recognize the people and things in your life that youre lucky to have.
  • Resist perfectionism.
  • Dont fear mistakes, learn from them. The desire to be perfect can make your stress spike and your self-worth plummet. Recognize that failures dont define you, theyre just opportunities for learning and growth.
  • Focus on what you can control.
  • Much of the anxiety we experience is over the uncertainty caused by things outside our control. The best way to combat that is to only focus on the things we can control like our effort, our attitude, and how we treat people rather than the outcomes we cant.
  • Add Social Times And Spaces

    Feeling stressed at work?

    Let’s get together: when you’re designing your facilities, design social spaces for your employees. These might be lunch or break rooms, games rooms, gyms, or even community gardens. When you provide places where employees can relax and socialize in a less-structured atmosphere, you may find that new connections emerge between departments and between different levels of management.

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    Time Management Tips For Reducing Job Stress

    Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.

    Leave earlier in the morning. Even 10-15 minutes can make the difference between frantically rushing and having time to ease into your day. If youre always running late, set your clocks and watches fast to give yourself extra time and decrease your stress levels.

    Plan regular breaks. Make sure to take short breaks throughout the day to take a walk, chat with a friendly face, or practice a relaxation technique. Also try to get away from your desk or work station for lunch. It will help you relax and recharge and be more, not less, productive.

    Establish healthy boundaries. Many of us feel pressured to be available 24 hours a day or obliged to keep checking our smartphones for work-related messages and updates. But its important to maintain periods where youre not working or thinking about work. That may mean not checking emails or taking work calls at home in the evening or at weekends.

    Dont over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. If youve got too much on your plate, distinguish between the shoulds and the musts. Drop tasks that arent truly necessary to the bottom of the list or eliminate them entirely.

    Form Positive Relationships As Much As You Can

    Some people start a job with a chip on their shoulder, and seem to set out to make everyone there miserable. Whether youâre starting a new job, or make it a goal for new employees who start where you work, build a better foundation than that.

    Not everyone is outgoing or makes friendships easily. And no one is asking you to make your co-workers your best friends. But you can set out to be positive towards others, avoiding negativity as much as is in your control.

    • Be a good listener.
    • Be sincere but generous in complimenting someone elseâs work.
    • Help someone who needs it.
    • Be willing to teach or mentor someone with less experience than you.
    • Avoid gossiping or speaking negatively about anyone else on the job.
    • If conflict or problems have to be addressed, use positive language and avoid accusations or painting someone in a negative light.

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