Tuesday, January 31, 2023

How To Make Work Less Stressful

Find Some Time For Yourself To Pursue Hobbies Or Interests That Are Not Work

How to Plan Your Work Day (Set yourself up for less stress)

Studies have shown that people who pursue hobbies and interests outside of work are more productive and satisfied with their careers. If you’re feeling overworked or feel workplace stress, try dedicating a few hours per week to this task. You’ll be happy you did!

Hobbies are your free-time activities. They are what you want to do, even if your brain is engaged in other things. Hobbies help you release stress. You can choose to do your favorite activity after a long and stressful day at work.

Having hobbies can also help you build an excellent impression with your employees. It is a perfect way to let them know that you have other interests and more to your personality than just the work you do. Having a way to relieve stress can help you feel more satisfied and happier and help increase your productivity.

How To Identify Your Current Stress Levels

There are many warning signs that you’re experiencing high levels of workplace stress.

Physical symptoms include frequent headaches or muscle tension, persistent sleeplessness, and stomach upsets. You may also experience significant changes in your weight.

Psychologically, you may be irritable, depressed, and experience prolonged difficulty in concentrating. If continuous stress starts to cause burnout, you may also find that you lose interest in your work and hobbies, and become socially withdrawn.


to explore your current levels of long-term stress.


Stress is not the same as pressure.A manageable level of pressure can actually help you to perform at your best. However, if pressure increases to a point where you no longer feel in control, the result is stress. Unlike pressure, stress is never positive.

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.

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How To Get More Done With Less Stress: 12 Daily Habits

Three Rules of Work: Out of clutter find simplicity From discord find harmony In the middle of difficulty lies opportunity.Albert Einstein

Think simple as my old master used to say meaning reduce the whole of its parts into the simplest terms, getting back to first principles.Frank Lloyd Wright

The daily work we do in school, at work or in a business can easily become overwhelming, ineffective and suck the energy and joy out of what you are doing.

So how can you work in a lighter, simpler way that helps you to get more of what truly matters done in less time and with less stress?

Let me share 12 habits that I’ve discovered over the years that help me to do just that.

1. Prepare your day the evening before.

Pack your bag or suitcase. Pack the leftovers from your dinner in a container and put it in the fridge. Put your keys, wallet etc. in a place where you can easily find them as you head out.

This preparation will help you to have a less stressful morning.

2. Be 5-10 minutes early for appointments.

This will make your time of travel during the day into a time of relaxation and recharging. Instead of a time of stress and anxiety.

Plus, people tend to like when other people are on time.

3. Work on just one thing at a time.

It will be easier to focus and to do a good job.

And to do it in less time compared to if you try to multi-task .

4. Work in a cone of silence.

Shut the door to your office. Put your cell phone in silent mode and put it in a drawer.

Prepare Ahead Of Time As Much As Possible

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The most stressful time of the day for workers is the morning, or when they start their shift.

You canât always prepare everything ahead of time. If someone leaves a mess when you arrive for your shift, thereâs not much you can do about it other than try to work with them and get them to do better.

But, wherever possible, prep ahead of time. Think of it like this: how you start your work day sets the tone for the rest of it. If you start it in a panic, a rush, the whole day is going to be stressful. Itâll feel as if you never get caught up or on good footing.

Preparing ahead of time might be:

  • Setting up tools or products that youâll need to use.
  • Mentally considering challenges youâll face and how youâll diffuse them.
  • Exercising, or physically preparing yourself for the work you need to do to avoid physical injury or tiredness.

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Time Management Tips For Reducing Stress At Work

  • Create a balanced schedule. Analyze your schedule, your responsibilities and your daily tasks. All work and no play is a recipe for burnout. Try to find a balance between work and family, social activities and lonely activities, daily responsibilities and downtime.
  • Avoid overburdening yourself. Too often, we underestimate how long it will take. If you have too much on your plate, distinguish between “shoulds” and “musts.” Place tasks that are not really necessary at the bottom of the list or delete them altogether.
  • If you’re a commuter, try to leave earlier in the morning. A mere 10-15 minutes can be the difference between frantically rushing to your desk and having time to ease into the day. Don’t increase your stress levels by running late.
  • Plan regular breaks. Take short breaks throughout the day to go for a walk or to sit back and clear your head. Also, try to get away from your desk or work for lunch.

Be Clear On Requirements

A factor known to contribute to job burnout is unclear requirements for employees. If you dont know exactly what is expected of you, or if the requirements for your role keep changing with little notice, you might become extremely stressed.

If you find yourself never knowing if what you are doing is enough, it may help to have a talk with your supervisor. You can take the time to go over expectations and discuss strategies for meeting them. This can relieve stress for both of you!

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How Stress Affects Company Productivity

One of the most common ways stress affects the overall production of a company is through absenteeism. Stress-related symptoms such as difficulty sleeping, high blood pressure and headaches take a toll on the person, causing even those with good attendance to begin missing more and more work.

These are some other ways stress may affect your companys productivity:

  • Staff turnover: Stress in a company may lead to restless employees who have the desire to find a less stressful job. This ultimately creates problems with an increase in staff turnover, which forces your company to put more funding and time into hiring and training new employees.
  • Tardiness: Almost every company has a few people who occasionally struggle with being on time, but when employees who are typically punctual begin to have an increase in tardiness, it may be an indication of stress. This may be due to the fact that stress and anxiety often interrupt sleep, which makes it more difficult to wake up in the morning.
  • Peer relationships: Unfortunately, stress also prevents otherwise energetic conversationalists from interacting with their peers. This is often due to them isolating themselves and being deprived of the energy required to make small talk or polite conversations. The lack of peer relationships and communication may eventually impact the companys productivity.

Ways To Make Working From Home Less Stressful

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In recent years working from home has become the only option for many people. The pandemic made it impossible for people to go to their offices. And whether they liked it or not, people had to adapt. Some opted to keep working from home even when they could finally return to their offices and jobs. For those working from home, that environment was a better option than going to their office. So its pretty clear that some people enjoyed it. But that doesnt mean that it was as great for many people. It also doesnt mean there arent bad sides to working from home. Just as working in an office, you can get overwhelmed and anxious in your home. There are many ways to make working from home less stressful, and we will explore them in this article. And these are also great things to do even when you are not working from home, and you just want to improve your quality of life.

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Listen To Music In Your Office

A study by Sheffield University found that listening to music in an office-based working environment led to workers having a more positive mood, which they believe improved their overall work performance. One thing: it was important that the workers were able to choose the music themselves. So grab your headphones, pull up your favorite playlist, and obliterate your work stress.

Listen To Music On The Drive Home

Listening to music offers many benefits and can be an effective way to relieve stress before, during, and after work. Playing an uplifting song while you make breakfast can help you start the day off feeling better prepared to interact with the people in your life. Likewise, combating the stress of a long day with your favorite music on the drive home can help you wind down and feel less stressed when you get there.

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Eat Healthy And Nutritious Foods

Photo Credit: Stacy via Flickrs Creative Commons

Ever heard the phrase eat your feelings?

Its a real phenomenon. Many people turn to unhealthy comfort foods as stress management at work.

Safe to safe that dealing with work stress in this manner is not good. Why does this happen? When were stressed, our brain releases the hormone cortisol, which makes us crave salty, sweet, and fat-laden foods for the temporary pleasure they bring. But ironically, stress eating only exacerbates the problem.

Sugar or fat-laden foods like pizza, burgers, and ice cream make us feel lethargic, and less likely to tackle the problems that lay before us, which in turn only increases our stress. Thats why its so important to eat healthy foods that are rich in complex carbohydrates that fuel our brains and support concentration and focus. This will give you the power to learn how to handle work pressure & how to overcome stress at work. Not sure what to eat? Here are some tips: Eat this:

  • Complex carbs like whole wheat bread or pasta and vegetables
  • Foods high in fiber like fruits and vegetables
  • Superfoods like Kale, Dark Chocolate, and blueberries, which contain mood-boosting antioxidants
  • Lean proteins like chicken, or better yet, wild-caught Alaskan Salmon

Avoid this:

And dont forget, no other food category impacts your overall diet like snacking. The availability of healthy snacks will help improve your diet and keep your stress in check.

Take The Breaks You Are Given

8 Tips to Reduce Stress at Work

Take your allotted breaks.

If thereâs a park or bit of nature nearby, go there. If your work environment is stressing you out, try to change your environment, either by going someplace else or by reading to get your mind in a different place.

You need a break, especially if youâre stressed. If management makes it difficult to take a break, press the issue. You have a legal right to breaks.

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Taking Steps To Manage Stress

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Stay Organized By Using Good Filing Systems And Creating Personal Rituals

The more organized your life, the less stressed you will be. Create a filing system that works for you, with folders for important documents, recent documents and projects. Develop an organizational plan that is easy to maintain.

This will save you time in the long run by making everything easily accessible. Consider creating rituals for your daily life. These may include personal routines like making tea before work or going on a walk every day during your afternoon break.

It can be tough to stay on top of things, but with some good filing systems and personal rituals, it’s possible. One way is to create a plan for where you’re going to put mail as soon as you receive it. If the mail is junk, throw it out or recycle it immediately. If the mail needs action or processing, put it in a folder or bin for that type of task.

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Take Time To Recharge

Taking even a few minutes of personal time during a busy day can help prevent burnout.

Listening to an interesting podcast in between meetings or watching a funny Youtube video can give you relaxing pauses throughout the day.

Its also important to take breaks from thinking about your job by not checking work-related emails on your time off or disconnecting from your phone in the evenings.

Sometimes, feeling overwhelmed by work comes down to how organized you are. Try setting up a priority list at the beginning of your work week by preparing tasks and ranking them according to importance.

You can also beat procrastination by setting aside specific time blocks for deep concentration work.

What Are The Signs Of Workplace Stress

How to Have Less Stress at Work

Stress can present itself in many different ways. A Colonial Life study found that stress reduces employee engagement and productivity , and increases employee turnover and absenteeism . Since workplace stress can impact you physically and mentally, it is important to look out for the various signs.

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Turn Off Push Notifications On Your Phone

You don’t need to be notified each time you get an email during your lunch break, your breaks, or on the weekend. I turned off my notifications and was instantly less stressed. Now when I’m done my workday, I will check my emails one more time an hour later to check there were no emergencies. Anything that comes in after that can wait until the next day. If not, they will call me.

Take Time Off To Recharge

Chronic stress at the workplace can affect your performance and cause burnout. Everyone needs to take some time off to recharge and replenish themselves to return to the pre-stress performance levels.

To recover properly, you must switch off completely. It is crucial for your well-being to take this time away from work and not check up on anything going on at the workplace. Not taking part in any work-related activities can help you refresh your brain.

It is always better to avail your vacation days. Whenever you feel like the work is getting too much for you to handle and you need a break to recharge your batteries, you should take some time off.

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Set Times To Check Emails

If you are able, ignore all emails until certain times during the day. For example, check them after completing your most important task, at lunch and in the afternoon. This isn’t always possible depending on your job, but if you can silence incoming emails while you are busy, it will help keep you on task and improve your efficiency.

Do Some Group Exercises

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Get your whole office fitter, healthier, and happier by teaming up with your co-workers for some group exercises. Have a push-up contest in the break room, take a run around the block with your co-workers during a break, or simply hit the gym together during lunchâthis kind of endorphin-pumping bonding activity will make the day fly by.

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Come Up With Healthy Responses

When you are trying to fight workplace stress, dont indulge in unhealthy coping mechanisms like junk food or alcohol. Instead, you can try developing healthier habits that enable you to relieve stress and make you more active and productive.

Various types of exercise can help you beat stress. Trying yoga can help you center yourself and find peace. Any physical activity after work can be beneficial for you. Setting aside time for taking part in activities that can lift your mood can help you improve your performance at work.

Another healthy stress-reliever is getting enough sleep. A good night of sleep can improve your mood and enable you to give your best at work. You should work on maintaining healthy sleeping habits.

How To Make Your Work Less Stressful

Emily Hackeling,

Content Marketing at Front

17 April 2020 0 min read

Workplace stress is ever-increasing and its a problem. We surveyed 2,000 people to hear whats causing their work-related stress. Heres what they said.

Workplace stress is constantly increasing. And its negatively impacting our mental health. In light of World Mental Health Day, we decided to dig deeper into the contributors of workplace stress to understand how we can try to make a difference.

We surveyed more than 2,000 people who work as a part of a team in the US. More than 80 percent said their work is somewhat to very stressful. And 50 percent said their stress level at work has increased in the past year.

So whats behind our increasing work-related stress?

More than half of people said their workload is to blame. But is it that weve got more work to do? Or are we just getting pulled in different directions, making it harder and harder to get work done efficiently? Heres what we found:

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