Tip : Reduce Stress At Work By Prioritizing And Organizing
When workplace stress threatens to overwhelm you, there are simple steps you can take to regain control of yourself and the situation. Your newfound ability to maintain a sense of self-control in stressful situations is often welcomed by employees, managers and subordinates alike, which can lead to better relationships in the workplace.
Here are some suggestions to reduce stress in the workplace by prioritizing and organizing your responsibilities.
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Choosing the plant oneself and taking care of it are an important part of the process, Toyoda said. In other words, just having a random plant that someone else waters doesnt lead to the same affection and doesnt have the same therapeutic effect.
To water the plants and see them growing reinforces our favorable feeling to the plants, he noted. Even if we look at the same plant for a long period of time, we will not get used to or bored by the view.
Plants can have a calming effect because they’re familiar and offer much less complex visual stimuli in a world where people are bombarded by noise, movement and visual complexity, Altman added.
“I absolutely believe that the presence of a plant can have a significant positive impact on an individual’s mental health in the work place,” he said. “Taking a few minutes to care for a plant or bond with a coworker over a plant can go a long way in regard to employee wellness and productivity.”
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!
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Learn To Recognize Hidden Stress
Even if you work in a profession where the environment has become increasingly stressful, you can maintain a high level of self-control and self-confidence by understanding and practicing emotional intelligence. Emotional intelligence is the ability to manage and use your emotions positively and constructively. When it comes to satisfaction and success at work, emotional intelligence counts just as much as intellectual ability. Emotional intelligence means communicating with others in a way that draws people to you, overcomes differences, repairs hurt feelings, and reduces tension and stress.
How To Leave Job Stress At Work
Tie Up Loose Ends Before You Leave: One of the first and best ways you can leave job stress on the job is to prepare yourself before you leave. To cut down on after-hours troubleshooting, prepare a to-do list for yourself when you get back the next day. This can allow you to come in and feel focused, and it can allow you to leave and feel that things are taken care of as much as they can be until tomorrow.
If you are prone to stressing about unsolved problems when you get home, you may even take it a step further and create a list of possible solutions to any issues you think may follow you home then you can remind yourself you’ve thought about it as much as you can, and now you need to take your mind off of things and sleep on it. Things will be clearer when you get to work again tomorrow. Knowing this can help you to leave things there.
Create a Post-Work Ritual: Just as it helps children relax and go to sleep when they have a bedtime ritual, having a post-work ritual is a great way to help yourself unwind after a stressful day of work. Even better, it can be a way to create a mental habit of relaxing your mind and letting go of job stress after a long day of work.
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What Happens To My Body When I Experience Stress
People react differently to stress. Some common symptoms of stress include sleeping problems, sweating or a change in appetite.6,7
Symptoms like these are triggered by a rush of stress hormones in your body which, when released, allow you to deal with pressures or threats. This is known as the ‘fight or flight’ response.
Hormones called adrenaline and noradrenaline raise your blood pressure, increase your heart rate and increase the rate at which you perspire. This prepares your body for an emergency response.8 These hormones can also reduce blood flow to your skin and reduce your stomach activity. Cortisol, another stress hormone, releases fat and sugar into your system to boost your energy.9
As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains. In the long-term, you may be putting yourself at risk from heart attacks and stroke.10
How To Relieve Stress
Sometimes life is just plain stressful. Maybe youre on a tight deadline at work or you or someone in your family is having health problems or maybe both are happening at the same time and it feels like youre juggling 100 things at once. No matter the circumstances, youre likely wondering how to relieve stress so you can lead a more peaceful and healthy life.
While its not always possible to control everything that is happening to us or around us, it is possible to change the way we relate to those things that are happening. Softening the way we perceive stress and relating to it in a more accepting way is the first trick for how to deal with stressful feelings.
Below, weve listed stress reduction techniques that will put you on a path towards acceptance and help you reframe overwhelming situations. But first, lets go over whats happening to your body and mind when youre stressed out.
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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.
Ways To Deal With Workplace Stress
We all face stressful situations at work, whether in the office, working from home or out on the road. Here are 14 ways to deal with workplace stress.
First, a few statistics from Health and Safety Executive regarding stress in the workplace:
The latest estimates from the Labour Force Survey show:
- The total number of cases of work-related stress, depression or anxiety in 2013/14 was 487,000 out of a total of 1,241,000 cases for all work-related illnesses
- The number of new cases of work-related stress, depression or anxiety in 2013/14 was 244,000
- The rates of work-related stress, depression or anxiety, for both total and new cases, have remained broadly flat for more than a decade
- The total number of working days lost due to stress, depression or anxiety was 11.3 million in 2013/14, an average of 23 days per case of stress, depression or anxiety
- The industries that reported the highest rates of total cases of work-related stress, depression or anxiety were human health and social work, education and public administration and defence
- The occupations that reported the highest rates of total cases of work-related stress, depression or anxiety were health professionals , teaching and educational professionals, and health and social care associate professionals
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Take Care Of Yourself
Setting aside time for self-care is a must if you regularly find yourself feeling overwhelmed by work. This means prioritizing sleep, setting aside time for fun, and making sure youre eating throughout the day.
Feel like you dont have the time? Keep in mind that youll likely be able to tackle work issues more effectively when your core needs are being met.
Ways To Stress Less At Work
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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Keep Perfectionism In Check
Being a high achiever might make you feel good about yourself and help you excel at work, but being a perfectionist can create problems for you .
You might not be able to do everything perfectly, every timeespecially in a busy, fast-paced job. A good strategy to avoid the perfectionism trap is always striving to just do your best and making time to congratulate yourself on your efforts. You may find that your results are better and youll be much less stressed at work.
Is There Anything I Can Do To Help Myself Deal With The Stress I Am Experiencing At Work
There are many ways to be proactive when dealing with stress. Mental fitness, self help, taking healthy steps, stress management training, and counselling services can be helpful to individuals, but do not forget to look for the root cause of the stress and take steps to address them.
However, in some cases, the origin of the stress is something that cannot be changed immediately. Therefore, finding ways to help maintain personal good mental health is also essential.
Please see the OSH Answers on Mental Health â Dealing with Stress in the Workplace for more information.
Managing Stress During The Interview
Job interviews are stressful for most people. Even if you’ve interviewed a lot, it can still be challenging to stay calm and collected. You’re meeting new people in a new environment, and you’re trying to sell your credentials to someone who might be your next boss.
A big part of handling stress is preparation. Be sure to research the company in advance and practice answering common interview questions. The more you practice, the more comfortable youll feel in the interview.
You can also reduce stress by avoiding negative thinking . Instead, visualize having a successful interview . Do this visualization in the hours right before the interview.
Use these relaxation techniques. If you start to feel stressed just before the interview, try taking a deep breath or two to relax. During the interview, feel free to take a breath or a sip of water before answering a question. This will give you some time to compose yourself and prepare your answer.
Watch your body language. Your body language during the interview can also help convey that you’re relaxed. Try to avoid fidgeting too much. Stand up straight and look the interviewer in the eye . By appearing calm and confident, you are more likely to feel calm and confident.
Being able to effectively handle a stressful job interview will indicate to employers that you’ll also be able to handle workplace stress.
Speak To Your Manager
Not everyone feels comfortable doing this, but speaking to your manager or supervisor about your anxiety may help. They may be able to offer you accommodations to help you do your job more effectively.
Some people may not want to disclose their anxiety to their supervisor or HR department for fear of appearing weak or unwilling to work, losing out on promotions, or having it on your permanent record. While these fears are valid, it’s important to know your rights: You cannot legally be discriminated against because of your anxiety.
The Americans with Disabilities Act of 1990 protects you from discrimination if you are qualified to do your job and able to perform duties with reasonable accommodations.
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What Causes Work Stress
The main reasons given for work stress include work pressure, lack of support from managers and work-related violence and bullying.
Stress management advice
Walk It Offstressed Out Heres How To Take A Walk That Will Calm You Down
These suggestions are especially welcome right now, in a time when the COVID-19 pandemic has us cooped up indoors and more stressed than ever.
The findings werent a surprise to lead author Masahiro Toyoda, a horticultural therapist and associate professor in the graduate school of landscape and management at the University of Hyogo and the Awaji Landscape Planning & Horticulture Academy in Japan.
Humans have an innate need for nature a special relationship between people and plants known as the biophilia hypothesis, he said.
We know the scene of beautiful nature or plants calms stress, Toyoda told TODAY. It is important to be away from work even for a short period of time and to look at things which are not associated with work and are likely to cause pleasant, comfortable feelings. That was exactly the plants .
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Take The Breaks You Are Given
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.
What Are Emotional Release Techniques
Are you plagued by troubling emotions and limiting beliefs? Emotional release techniques can help you feel better so you can get on with living a healthier, happier life.
Releasing techniques encompass a variety of methods designed to clear unpleasant emotions and traumas. They work by moving energy and shifting your perspective. They differ from conventional methods in that they do not rely on medical interventions, such as pharmaceuticals, surgery, or talk therapy.
In general, emotional release techniques neutralize troubling emotions and thought patterns that interfere with your happiness, well-being, and the willingness to get unstuck. They can work wonders for easing stress, painful thoughts, and irrational fears whether your memories go back 50 years or five minutes ago.
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Stay Out Of The Office Gossip Mill
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.
Make Wellness A Part Of The Workplace
Since stress can create physical illness, doing what you can to keep your employees healthy can combat stress. There are several ways employers can encourage wellness:
- Gym memberships. You can give gym memberships to employees.
- Wearable technology. Give devices like the FitBit or JawBone Up, which measure steps, heart rate, and activity. Have competitions in which employees compete to be the most active to win prizes.
- Provide healthy snacks. Make healthy snacks available in the breakroom instead of junk food and sugary soda.
- Free checkups. Partner with a local clinic to offer free tests for employees, such as blood sugar, cholesterol, or blood pressure.
- Encourage breaks. Make sure your employees take their breaks and take the time off coming to them.
Healthy and rested employees are less stressed and do better work. Itâs that simple.
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