Learn To Manage Your Time How To Deal With Work Stress
Time is a valuable resource that cannot be gotten back.
Most times, people get stressed at work because they did not fully utilize their time to do their work.
As a result, they would start working overtime just to cover up the work they were not able to do during work hours.
This does nothing but increase your stress level and make you tired.
To avoid resorting to this strategy to finish your work, you need to learn how to manage your time.
When you can manage your time, you will be more organized and not overwhelmed with work.
One way of managing your time is by prioritizing your tasks.
If you can prioritize your tasks based on importance, you would know which comes first and which comes next.
This will help you to do your work faster and more organized than having to do everything in no precise order.
How Do I Stop Worrying About The Past
The past can be our worst enemy. We grow as people and learn, and we regret what weve did in the past or what others have done to you. Theres a chance youre stronger by miles compared to your past, yet youre still focused on the past. Learning to change the channel of your thoughts and think about the present more is difficult, but it is possible. Here are some ways.
Overall, its important to acknowledge that your thoughts are in the past, but you need to find ways to return to the present.
Tip : Break Bad Habits That Contribute To Workplace Stress
Many of us make job stress worse with negative thoughts and behavior. If you can turn these self-defeating habits around, youll find employer-imposed stress easier to handle.
Resist perfectionism. When you set unrealistic goals for yourself, youre setting yourself up to fall short. Aim to do your best no one can ask for more than that.
Flip your negative thinking. If you focus on the downside of every situation and interaction, youll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative co-workers, and pat yourself on the back about small accomplishments, even if no one else does.
Dont try to control the uncontrollable. Many things at work are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control, such as the way you choose to react to problems.
Look for humor in the situation. When used appropriately, humor is a great way to relieve stress in the workplace. When you or those around you start taking work too seriously, find a way to lighten the mood by sharing a joke or funny story.
Clean up your act. If your desk or work space is a mess, file and throw away the clutter just knowing where everything is can save time and cut stress.
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Learn To Accept What Is In Your Control And What Isnt
Some things are out of your control.
Find ways to make the things that are out of your control more bearable. If where you work is too noisy, maybe noise cancelling headphones would help.
For example, getting stressed about the traffic on the way to work is completely unhelpful. You canât control the traffic. The best you can do is leave early enough so you have plenty of time to get to work. If leaving late is adding stress because the traffic makes you late for work leaving you apologizing or making excuses for why youâre late, youâre needlessly adding to your stress. You canât control the traffic, but you can control when you leave home.
Make changes to what you can control. The rest is not worth getting upset about.
What Are Things You Can’t Control
Here are some things you’re unable to control.
- The weather. Stop worrying about the weather ruining your day when you can’t control it.
- The past. It’s there, it’s over, and there’s no way to change it until someone invents a time machine.
- The future to an extent. While you can take action to have a better future, the future is, in the end, unpredictable.
- Traffic. If you’re worried about being stuck in traffic, remember that you can’t have control over other people and how they drive.
- Certain physical aspects of yourself. You can’t control how tall you are, for example.
- People’s minds. While you can offer your two cents and that can influence their decisions, a lot of people are set in their own ways, and your concerns about someone else’s life shouldn’t dominate your thoughts in most circumstances.
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You Must Make A Choice
The work will not decrease. In fact, you can expect a tsunami and your boss will still be just as unsympathetic as before. This is why you have to make a choice now. Thinking that you have no choice but to slave away is like letting yourself sink into quicksand. Only you have the power to choose not to kill yourself.
I promise you nothing is as chaotic as it seems. Nothing is worth your health. Nothing is worth poisoning yourself into stress, anxiety, and fear. Steve Maraboli
Build In Time To Stop & Relax
I often hear my clients say Come on, how on earth will I be able to make time for myself when I have so much to do? and I always reply, if you dont look after yourself you wont have the reserves to take care of all the other people in your life you take care of. When our reserves are low were cranky, overly sensitive and generally not as happy as we want to be. So please take some time each day, even if it only 10 minutes, to relax.
- Have a warm bath as this will help your body reach a temperature thats ideal for rest.
- Writing to do lists for the next day can organize your thoughts and clear your mind of any worrying thoughts that pop in to your head
- Relaxation exercises, such as light yoga stretches, help to relax the muscles. Dont exercise vigorously though, as it will have the opposite effect.
- Relaxation CDs can help as they use a hypnotic voice to guide you through muscle relaxation and soothing music and sound effects to relax your brain.
- Watching TV or any computer or phone screen keeps the brain engaged and active so it is harder to fall asleep. It is better to read a book or listen to the radio as that relaxes the mind by distracting it from the present worries.
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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.
Dont Run Yourself Ragged
Say no! If you are a people-pleaser it is very hard to say no when someone asks you to do something, even if your schedule is already overwhelming. I suggest that you always say let me get back to you on that then actually ask yourself:
a) Do I want to do it?
b) Do I have time to do it without making myself overwhelmed?
It is usually easier to say no when you are not face to face with someone.
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Benefits Of Learning How To Stop Worrying About Work
Learning how to stop worrying about work can help you lead a more fulfilling life, both personally and professionally. While it can be challenging to focus on rest and relaxation as you experience work-related stress, working toward a healthier balance as a professional can help you cultivate success and mental wellbeing. Here are a few benefits you may enjoy when you’re purposeful about making space for yourself, practicing self-care and leaving your worries at work:
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.
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Be Proactive About Your Job And Your Workplace Duties
When we feel uncertain, helpless, or out of control, our stress levels are the highest. Here are some things you can do to regain a sense of control over your job and career.
Talk to your employer about workplace stressors. Healthy and happy employees are more productive, so your employer has an incentive to tackle workplace stress whenever possible. Rather than rattling off a list of complaints, let your employer know about specific conditions that are impacting your work performance.
Put Things Into Perspective
Changing the way you think about your work situation could help alleviate some of the pressure, says Connell. Remember the important things in life and do not let yourself get carried away with stresses. She suggests trying cognitive behavioural therapy and mindfulness techniques. They cannot resolve the work situation, but instead are aimed at helping you manage how you think about it and how you cope from a personal perspective.
At times of intense work, its more important than ever to look after your physical and emotional self
When you are feeling stressed at work, you should leave this emotional baggage in the office. Remember its just a job. Dont take it home with you, switch off email and phone alerts when youre at home and plan some fun stuff outside work, says Sarah Archer, career coach and co-founder of CareerTree.
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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.
Talk About Your Problems
If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a trusted clergyman, your doctor, or a therapist.
And you can also talk to yourself. Itâs called self-talk and we all do it. But in order for self-talk to help reduce stress you need to make sure itâs positive and not negative.
So listen closely to what youâre thinking or saying when youâre stressed out. If youâre giving yourself a negative message, change it to a positive one. For example, donât tell yourself âI canât do this.â Tell yourself instead: âI can do this,â or âIâm doing the best I can.â
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How We Take Work Home
We Think About It During Our Commute:The drive home from work could be a time to enjoy the freedom of being off the clock, or it can be a time to ruminate about the stresses of the day, replay frustrations in your mind, and think about everything that’s weighing on your shoulders as you battle road rage until you reach home. All too often, people choose the latter option when the formerletting the drive home be a freeing experienceis so much more beneficial.
The problem is that this can magnify stress levels so that they are even higher after the commute home than they were at the end of the workday. If this sounds like you, now is the time to take the reigns and make your commute a time to shrug off the stress of the day. In the coming week, try to really notice your thoughts and habits as you drive home if you’re not already aware of them.
Do your best to use commute time as a “transition time,” during which you reset and refocus. Think of it as having some “me-time” to prepare for what you are going to walk into when you get home.
We Vent About Job Stress to Our Loved Ones: Complaining about work to a loved one is a common pastime of people with stressful jobs. It feels good at the moment but may take a toll over time.
Clearly, the less time we can spend complaining about work, the more time we’ll have focused on things that make us happy. This week, try to notice how much time you spend complaining about work and see if this is the right amount of time for you.
Tips For Business Owners And Managers
Here are five solutions you can use to support your staff during trying times:
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Take some time to tap into your authentic self to sort out what works best for you.
Remember, while your work stressors may still be circling around in your head, they are yours, and those around you may not know or understand what is happening for you.
Try To Find Humor In The Situation
Stress isnât funny, but some situations that cause stress can be seen as humorous if you make the effort.
A good laugh is a good thing. Research has shown that laughter reduces stress and has other positive benefits. Not only does it relieve the stress response, but it brings more oxygen into your body, activates your body, and soothes tension.
Being angry or worrying, on the other hand, is extremely unhealthy, harming your heart, your immune system, and even increasing your risk for stroke.
Finding humor in a situation means:
- You never laugh AT a person. No one person is the target of the humor.
- You laugh about the ridiculousness of the situation.
- You compare a situation to a funny metaphor.
- You laugh about a similar situation in the past and try to show the current situation as a temporary problem.
Youâve probably been in that moment where it feels as if a situation could get very ugly very easily, and then someone cracks a joke and the tension seems to immediately leave. Thatâs what youâre aiming for.
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How Do You Let Go Of Something You Can’t Change
There are many things in life we cant change. For example, if a potentially good party got ruined due to the weather, you cant change that. However, you may find yourself worrying about the next party.
Everyone thinks about what they cant change, but there are times where it gets toxic. You may try to force other people to change and scare them away. You may handle the worst case scenario of something you cant change by always thinking about it, while ignoring the better cases.
Heres how you can gain enough control of your mind to stop worrying about what you cant change.
- Think about what you can change and what you cant. Find ways to increase your thoughts about what you can change. For instance, lets go back to the party. Maybe you cant change the weather, but you may be able to build a roof to prevent a storm from ruining a party.
- Think about what you can change and then model and set healthy goals to bring about change. Even if you dont succeed, theres a good chance youre stronger for trying to make the change.
- If you’re still unable to let go of what you cant change, think of quick little phrases to get that out of your head. For example, when youre ruminating, Change the channel is a good phrase to help you move away from what you cant control.