Tip : Dont Skimp On Sleep
You may feel like you just dont have the time get a full nights sleep. But skimping on sleep interferes with your daytime productivity, creativity, problem-solving skills, and ability to focus. The better rested you are, the better equipped youll be to tackle your job responsibilities and cope with workplace stress.
Improve the quality of your sleep by making healthy changes to your daytime and nightly routines. For example, go to bed and get up at the same time every day, even on weekends, be smart about what you eat and drink during the day, and make adjustments to your sleep environment. Aim for 8 hours a nightthe amount of sleep most adults need to operate at their best.
Turn off screens one hour before bedtime. The light emitted from TV, tablets, smartphones, and computers suppresses your bodys production of melatonin and can severely disrupt your sleep.
Avoid stimulating activity and stressful situations before bedtime such as catching up on work. Instead, focus on quiet, soothing activities, such as reading or listening to soft music, while keeping lights low.
Stress and shift work
Working night, early morning, or rotating shifts can impact your sleep quality, which in turn may affect productivity and performance, leaving you more vulnerable to stress.
Establish Healthy Workplace Boundaries
Its easy to say yes to too much work in an attempt to impress the higher ups. While striving towards new goals is important, its more important to know your limits.
Knowing when to confidently say no to more work than you can handle could save your life in the long term. Itll reduce burnout, help you perform better in the work you do have to do, and help you work in a happier and more sustainable way. You cant work 24 hours a day. Accept this.
How To Reduce Stress At Work: 12 Strategies To Handle Stressful Careers
Overwhelmed. Nervous. Exhausted. Agitated. Pained. All at once.Yep, if youre like, well, pretty much every worker ever, you know what were talking about: stress. No matter your job, work stress is like the zero on a roulette wheel: its coming around eventually. Luckily, as a species weve developed a host of strategies large and small for managing stress. Were going to share 12 with you. Why 12? Because its the least stressful number, ofcourse!* *Note: scientific backing for this may be minimal.
1. The Biggies: Sleep, Eat right, ExerciseYes, youve heard these all before. Too bad. Scientific study after scientific study has validated the effectiveness of all these things for relieving stress. Sleeping, eating right, and exercising are all great for your physical health, but more importantly, they also do wonders for psychological health. All three help boost endorphins, regulate dopamine, and simply keep you happier. Doesnt mean you cant cheat. But if you want to manage the stress you already have while simultaneously helping bullet-proof yourself from stress in the future, you owe it to yourself to start thinking about all these things.
7. Show up EarlyIf you get stressed because youre always running behind schedule, what can do the trick is coming to work 10 minutes early every day. Get some coffee, put your stuff away, and plan out your day. By the time worktime hits, youre already rolling!
You May Like: How Does Stress Affect Your Period
How To Reduce Stress At Work
The World Health Organization has referred to stress as the 21st Century epidemic. About 33% of adults in the United States have reported feeling extreme stress and more than 70% stated that this affects them in both their physical and mental health. Lets explore how to reduce stress at work.
According to The American Institute of Stress, the job, as well as issues related to the work environment, are the main causes of stress.
Stress is the bodys physical, mental and emotional reaction to adapt and respond to changes, whether they are positive or negative. People can experience stress from what happens day by day in their environment, in their bodies or even in their thoughts.
This reaction is generated by the autonomic nervous system of the human body, resulting in psychological changes that allow the person to be attentive, motivated and avoid danger. Known as fight-or-flight, this mechanism is an emergency physiological response that has the purpose of preparing the body for physical action or run away .
However, when a person is constantly facing challenges without rest or the possibility of relaxing, this can turn negative, generating excessive tension.
Accept That You Cant Control Everything
Focus your energy on what you can change. All too often, we worry about things that may not ever happen and think too far ahead. Try to live in the present as much as possible and think about what you can do today.
Reflect on the things you have achieved during the day and things that have gone well for you to keep your energy and mood balanced. This will enable you to think more clearly about the things that you do have the capacity to change.
Read Also: What Can You Do To Relieve Stress
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 .
Learn To Handle Criticism
If you tend to look at criticism as an attack, reacting defensively, an attitude change can help. Constructive criticism can give you important clues on how to improve your performance, making your less-than-perfect performances into useful stepping stones that lead to excellence. If the criticism youre receiving is pointed or harsh, its okay to remind others that mistakes are a great way to learn.
Recommended Reading: Is Colitis Caused By Stress
Get Advice From The Verywell Mind Podcast
Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares the value of listening to others, featuring psychiatrist Mark Goulston.
Unfortunately, active listening is a skill that not everybody knows, and its common for people to think theyre listening, while in their heads theyre actually formulating their next response, thinking to themselves how wrong the other person is, or doing things other than trying to understand the other persons perspective. Its also common to be so defensive and entrenched in your own perspective that you literally cant hear the other persons point of view.
Ways To Eliminate Stress At Work
The average business professional has 30 to 100 projects on their plate. Modern workers are interrupted seven times an hour and distracted up to 2.1 hours a day. And four out of 10 people working at large companies are experiencing a major corporate restructuring, and therefore facing uncertainly about their futures. This may be why more than 40% of adults say they lie awake at night plagued by the stressful events of the day.
“People are asking me for answers,” says Sharon Melnick, Ph.D., a business psychologist and author of just released Success Under Stress. “Everyone feels overwhelmed and overly busy.”
Is there a way to maintain steady focus throughout the day? Is it possible to do everything that needs to get done and still have energy left over after work? How do you keep cool under so many demands? Informed by 10 years of Harvard research and field-tested by more than 6,000 clients and trainees, Melnick offers the following strategies to take your work stress down a peg, before it takes over your life.
Act Rather Than React
Take A Deep Breath
If you’re feeling overwhelmed or are coming out of a tense meeting and need to clear your head, a few minutes of deep breathing will restore balance, says Melnick. Simply inhale for five seconds, hold and exhale in equal counts through the nose. “It’s like getting the calm and focus of a 90-minute yoga class in three minutes or less at your desk,” she says.
Schedule Your Day For Energy And Focus
Read Also: Does Stress Cause Neck Pain
Employees Should Have Resources And Supplies Needed To Perform Assigned Tasks
Job stress is the harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker. Employees who are expected to perform tasks without necessary resources and supplies will feel powerless and become stressed as a result.
Do This: Make certain that the work you are delegating can be achieved with the resources on hand. Provide a way to clearly communicate employee needs and then supply them with appropriate resources.
Incorporate Other Memory Strategies
For example, you might use mnemonics as a way to chunk different units of information. If you are going to the grocery store and need bananas, eggs, nectarines, and tea, you can create a word out of the first letters of each item you need: BENT. Once you remember the keyword, you will then be better able to recall the items represented by each letter of the acronym.
You May Like: How To Avoid Stress Headaches
Acknowledge Your Workplace Stressors
Many people who feel a heightened sense of workplace stress know that it exists, but they cant put their finger on exactly what it is that gives them this feeling. It might be the unnecessary emails and mobile phone pings, or it might be sitting still for too long.
Whatever it is, its important to know what makes you tick while at work, and to begin to remedy against these. Do you have a big project to complete? Turn your mobile phone off to reduce your distraction. Is your back aching and causing you pain? Get up and go and walk. Youll be better off for it in the long run.
Is Working Hard Worth It
All this talk of stress from work can leave you thinking that hard work isnt worth it.
Working hard is worth every bit of your effort. Youll never regret choosing greatness for your life and going for it.
But the question you need to ask is, Are you working hard on the right things?
Do you give your health as much focus as your work? Do you give your relationships as much emphasis as your deadlines? Do you make time for exploring, creating, and traveling, just like you make time for meetings, conference calls, and clients?
Or are you simply spending all of your time at work?
In the words of President Theodore Roosevelt, Far and away the best prize that life has to offer is the chance to work hard at work worth doing.
What could be more worth doing than working on your health and happiness?
Thanks for reading. You can get more actionable ideas in my popular email newsletter. Each week, I share 3 short ideas from me, 2 quotes from others, and 1 question to think about. Over 1,000,000 people subscribe. Enter your email now and join us.
James Clear writes about habits, decision making, and continuous improvement. His first book, Atomic Habits, is a #1 New York Times bestseller and has sold over 5 million copies worldwide.
You May Like: Can You Get Acne From Stress
To Minimize Workplace Stress Employees Want A Pleasant And Safe Working Environment
Employees frequently lack control over their work environment. Hazards, annoyances, and distractions may be unpleasant, especially if the employee has no control over them.
Chemical agents such as poisons, physical agents such as heat, radiation, and cold, poor air quality, inadequate illumination, and other safety concerns are examples of such stressors. Employees may also be subjected to monotonous work, uncomfortable work postures, particularly those induced by computers, and heavy lifting.
Regardless of personal preferences, certain working situations are stressful for nearly everyone and should be addressed. A harsh and uninviting workplace can have a negative impact on employee productivity and mental health.
Consult employees on their working conditions. Allow children to express their worries or complaints about potentially dangerous or annoying elements. Make the necessary adjustments or offer ways for them to work around the problems.
Treat their issues with respect and consideration, and do everything you can to make them feel at ease in their workplace.
You could wish to allocate the responsibility of making the workplace safe, comfortable, and ergonomically correct to a specific person or group of employees. They have the ability to gather complaints and provide answers to legitimate issues.
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.
Don’t Miss: How To Reduce Stress In Cats
Spend Time In Gods Word
In addition to having continual conversations with God, spend time in His Word. It has been said that the Bible is an acronym for Believers instructions before leaving earth.
Gods handbook helps us navigate through life for both the good times and the stressful times. There are words of instruction and words of comfort as we read above. And we need to keep on reading them so much that they are a delight to our soul. Think of it as the time that you cant wait to get to like that nice warm bubble bath or sitting by the warm fire sitting your cup of tea, coffee, or cocoa.
Trouble and anguish have found me out, but your commandments are my delight.Psalm 119:143 ESV
Since we cannot physically see God, reading His Word daily is how can know Him better. The more time we spend with Him, the less we stress or worry about what we are going through, whether at work or any part of our lives.
Hone Your Listening Skills
When it comes to effective conflict resolution, how effectively we listen is at least as important as how effectively we express ourselves. Its vital to understand the other persons perspective, rather than just our own if we are to come to a resolution. In fact, just helping the other person feel heard and understood can sometimes go a long way toward the resolution of a conflict. Good listening also helps for you to be able to bridge the gap between the two of you, understand where the disconnect lies, etc.
You May Like: How To Reduce Stress And Anxiety Naturally
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.
Start Your Day Off Right
After scrambling to get the kids fed and off to school, dodging traffic and combating road rage, and gulping down coffee in lieu of a healthy breakfast, many people arrive to work already stressed. This makes them more reactive to stress in the workplace.
You might be surprised by how affected by workplace stress you are when you have a stressful morning. When you start off the day with planning, good nutrition, and a positive attitude, you might find that the stress of your job rolls off your back more easily.
Recommended Reading: What Is Good For Stress And Depression
Exercise And Do Sports
We know that it is difficult to go to fitness or to do anything else while working takes such a big part of your life.
But finding time for some exercising, even once per week, is going to reduce your stress levels drastically.
Sports are proven to have a beneficial impact on our health. Both physical and mental.
Yet, if you do not have time for spots even once per week, do not lose hope!
Instead of losing your time to check on your social media during the lunch break, you could go for a walk.
Even a simple walk could help you to charge some new powers and clear your mind.
Plus that it is going to relieve your stiff muscles of all that sitting during the whole day.