Wednesday, February 1, 2023

How To Relieve Stress At Work

Reduce Caffeine And Alcohol

3 Stretches to Do at Your Desk to Relieve Stress at Work | Fitness How To

Caffeine is a great stimulant, and many nonprofessionals believe that it is good for fighting depression. For this, you need to be careful, as Caffeine being a stimulant may worsen anxiety.

On the other hand, alcohol is a depressant. While you may seem to notice that alcohol is helpful in making you fall asleep during the night, it does not automatically mean that you get quality sleep. Instead, it can harm you even more, as alcohol and depression have a reciprocal need and interaction.

For instance, alcohol intake can worsen the symptoms of depression, and depression makes a person attracted to alcohol use.

Develop A Positive Self

The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful. If you’re constantly thinking things like, “I don’t have time for this,” and “I can’t stand this,” you’ll stress yourself out.

It’s important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.

Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.

Are Your Best Employees Leaving

Employers can often feel that their best employees are continually leaving them, and that may be related to your organization. HR experts have spotted some reasons why good employees quit their jobs.

Among them, the lack of confidence and autonomy, lack of appreciation or recognition, lack of respect, few or no opportunities for growth and development, feeling underutilized, having a bad manager who discharges frustrations and resentment over the team, poor

management, poor communication, excessive workload, lack of support, not finding a balance between work and personal life, lack of inspiration or unhealthy environment, seeing that the other good employees leave, lack of coincidence with the values of the company, and changes in their personal life.

Thus, feeling undervalued is among the main reasons for leaving jobs. You spend many hours at work, sharing time with your colleagues and of course, you want to feel comfortable. Nobody enjoys spending eight or ten hours a day in a place that make them feel unhappy. When you work hard and nobody notices it, or your ideas are not even considered, frustration and unhappiness levels increase.

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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.

Focus On Your Breathing


For most of our day, we dont think about breathing – our body breathes for us. However, we tend to breathe more shallowly when we dont focus on breathing, so a simply focus on the intake of air, holding, and exhaling can bring more oxygen into our bodies, and calm our thoughts. For more, follow guided breathing techniques in the Calmer Community.

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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.

How To Relieve Stress At Work

Stress is America’s number one health problem. Work-related stress is a large problem with 40 percent of workers reporting that their jobs are extremely stressful . Stress can negatively affect mood and sleep patterns, and can cause upset stomach and headaches. There are things you can do to fight back.

Here’s how to relieve stress at work:

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Five Ways To Reduce Stress

  • Take time away. If the stress at work increases, try to take a short break and get away from the stressful situation. If possible, take a walk outside the workplace or spend a few minutes meditating in the break room. Physical exercise or finding a quiet place to regain your balance can quickly relieve stress.
  • Talk it over with someone. In some situations, it can help relieve stress by simply sharing your thoughts and feelings with someone you trust. Talking about a problem with someone who is both supportive and empathetic can be a great way to let off steam and relieve stress.
  • Connect with others in the workplace. Developing friendships with some of your colleagues can help you protect yourself from the negative effects of stress. Remember to listen to them and offer support when they are also in need.
  • Look for humor in this situation. If used appropriately, humor is a great way to relieve stress at work. If you or those around you start to take things too seriously, find a way to lighten the mood by sharing a joke or a funny story.

Smart Ways Employers Can Reduce Stress In The Workplace

How to Instantly Relieve Stress at Work

How many days in your business last year were lost to sickness absence? According to the HSE, 45% of these lost working days was due to stress . Mental illness, including anxiety, depression and stress related conditions, is the leading cause of sickness and absence from work.

There has never been a more important time for small employers to make reducing stress a top priority.

Shaw Gibbs often get asked by our clients to help them with managing stress related sickness absence cases. We have drawn up a list of our top 5 tips to help small employers prevent / reduce stress in the workplace.

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Managing Common Stressful Situations At Work

If you feel stressed by a certain problem at work, you might not be alone in this.

Many of us may experience these common stressful situations in the workplace. The important thing is understanding how to manage them.

Problems with your workload

  • Ask your manager for help. Discuss your workload with your manager, if you have one. Try setting realistic targets and talk about how you can solve the issues you’re having.
  • Try to balance your time. You might be doing too much at once. If you don’t give each task your full attention, it can take longer. Try to claim your time back if you ever need to work extra hours to get something done.
  • Reward yourself for achievements. Rather than only focusing on work that needs to be done next, reward yourself for tasks youâve completed. Your reward could be taking a break to read, doing a puzzle, chatting with co-workers or spending time outside.
  • Be realistic. You don’t have to be perfect all the time. You might find that you’re being more critical of your own work than you need to be. Work within your limitations and try to be kind to yourself.

“I don’t take on too much at one time, little steps are the way. Breathing strategies, having a mindset and thinking, ‘I can do this!'”

Difficult work-life balance

Lack of support in your workplace

“My work has become a strong support system. My work colleagues have become like family and there is a mutual respect in how we treat one another.”

How Employees Can Deal With Stress At Work

Some symptoms that will tell if you are going through anxiety at workplace are physical and include pains, head and stomach aches, fatigue, eating and sleeping disorders. Other signs are cognitive and include for example, a difficulty to concentrate or make decisions, think or remember things. Finally, you may suffer from emotional symptoms such as feeling sad, tense or angry.

If you have detected some of the mentioned signs you may be suffering from work stress. Luckily, there are techniques and actions you can take to reduce it. The American Psychological Association proposes some:

Track your stressors: Keep a diary where you can identify what situations causing you stress, what you feel and how you react to them. This can help you find patterns in the causes and your reactions.

Develop healthy responses: Try to make healthy choices when you feel the tension grows. Some options are physical activity, time to hobbies, reading, going to concerts or playing with your family. Achieving good sleep quality also helps manage stress try to limit caffeine and minimize stimulating activities at night.

Establish boundaries: Set schedules to carry out work tasks at home, such as limiting time for emails or moments to answer the phone.

Time to disconnect: To avoid burnout, it is important that you take rest and relaxation times to return to your pre-stress functioning levels.

Relax: Apply relaxation techniques, such as meditation, deep breathing or mindfulness.

Also Check: How To Stop Being Stressed Out

Six Ways Your Office Can Reduce Stress

Do you ever feel like youre tearing your hair out at work? Or banging your head against a brick wall? The reality is that workplace stress for many people is more than just a clichéd idiom.

A 2016 study found that as many as 75% of people have felt stressed at work in the last 12 months1. Whether people are dealing with heavy workload, difficult relationships or a lack of managerial support, the resulting stress and anxiety lead to a total of 11.7 million lost working days in 2015/16! As an employer, you cant alleviate every issue in your employees lives, however you can create an environment that promotes healthy practices to reduce stress.

Here are our tips on how to design an office to reduce stress:

Psychological Tips To Reduce Stress At Work


Psychological techniques can help you deal with stress at work, identify how you respond to it, and change your mindset. Here are some tips for it.

Stress is almost inevitable at work. There can be several reasons for stress, such as tight deadlines, not getting along with colleagues, moral and ethical issues, or job insecurity.

Positive stress, also known as eustress, is essential to meet the demands of everyday life. It aids in preparing you to achieve your goals.

However, negative stress, or distress, can make a person dysfunctional at work. Besides, distress affects both mind and body negatively, thus leading to various physical and psychological problems.

So, let’s discuss ten tips to help you cope with stress in a better way.

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Understand How Thoughts And Behaviors Are Linked

Cognitive behavior therapists like Aaron Beck believe that an upsetting situation isn’t the cause of stress, but how we respond. The thoughts create feelings and behaviors.

These thoughts might be harmful and contain various cognitive distortions. Your behavior might improve as a result of changing your thoughts.

For example, if you are behind on a deadline, it might affect your whole work. You might worry that your boss might think you are worthless or something negative like that. These thoughts contain some cognitive distortions like mind reading, labeling, and all or none thinking.

By thinking this way, you might never finish the work, ending up more burdened. You can fill out thought diaries, such as CBT Thought Diary, or using this template, by describing the situation, how you felt, and what you thought, as well as how you coped with it. This exercise will help record your cognitive distortions.

CBT Thought Diary for Android | iOS

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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How To Reduce Stress At Work For Employers

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.

Identify Your Sources Of Stress At Work

How to Reduce Stress at Work

The first step to resolving a problem is to understand the problem. Similarly, to work with stress, it is essential to understand what stress is and what causes you stress at work.

Your sources of stress can be anything from time pressure to a colleague’s behavior. You can also feel disturbed due to an unclear job description or a communication barrier with your boss.

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Be it anything. The first step is to keep track of your stress sources and note them down for a week or so. You can use several notepad apps like Inkpad Notepad or this online notepad to note the exact time of the stressor and the thing which triggered it.

: Inkpad Notepad for Android | iOS

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Effectively Managing Workplace Stress

The best way to manage stress in the workplace is to manage the workload effectively. This can be done by handling the harder tasks first. Leaving harder tasks for later may seem like a bright idea at the moment but it badly affects how you manage stress from work.

Larger projects create a massive cloud over every other simple task you need to complete each day. In many cases, poor performance in smaller tasks will be common when a bigger project is left unattended.

Completing complex tasks first makes it easy to focus on smaller and easier tasks without worrying about an important deadline. Such actions positively add to your output on small and equally significant tasks.

Apart from this, heres a list of other ways to effectively manage stress in the workplace:

  • Use lists to outline challenging tasks
  • Introduce and encourage using mindfulness tricks like S.T.O.P
  • Address obvious workplace stressors
  • Encourage wellness initiatives for employees
  • Provide the right equipment to ease employees activities
  • Delegate overwhelming tasks from stressed employees
  • Encourage a non-toxic, but competitive working environment for employees
  • Set work times for optimal performance periods
  • Following these steps will help employees avoid stress and boost productivity with ease.

    Relaxation And Distraction Techniques

    When you are in a stressful state, the first goal should be to relax. You can train your body to do so in stressful situations.

    When you are stressed, you have shallow breathing, stretched and tensed muscles, and a high blood flow rate. To cope with this condition, keep your mind and body relaxed, so you can act and think in a more congruent manner.

    Deep breathing, progressive muscle relaxation, positive imagery, and yoga are the easiest techniques to practice. These techniques are helpful and proven effective in dealing with physical and psychological stress symptoms.

    As you know, you can’t be stressed and relaxed simultaneously, and these techniques work on this principle. You can understand and practice taking help from various websites like Very Well Mind and WebMD.

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    Moreover, distraction techniques like leaving the stressful situation temporarily, doing an ice breaking activity, or indulging in some joyful activity will also reduce your stress.

    Take time out of your daily routine to practice these techniques. You can also practice some methods, like deep breathing, while in a stressful situation. Always keep a to-do list app like Todoist to remind yourself of essential tasks. Trying to remember everything manually can cause stress too.

    Todoist for Android | iOS

    Read Also: What To Do If Your Stressed

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