Simple Ways To Deal With Stress At Work
Research has indicated that the percentage of Americans who are stressed at work is highand its only getting higher. According to a survey of more than 2,000 full-time U.S. employees, ages 18-79, more than half of employees find themselves stressed during at least 60 percent of the workweek.
Work stress has significant health consequences that range from relatively benign to potentially serious .
While stress at work is common, finding a low-stress job is hard . A more realistic approach is to adopt effective coping strategies to reduce stress at your current job. Here are some stress management techniques you can try if you are finding it hard to cope with work stress
Ways To Reduce Stress
Stress is high right now, right? Are you looking for ways to reduce stress in a healthy way? Reducing stress can add years to your health and happiness! Check out these 15 Ways to relieve stress!
We all deal with stress. It is human nature to experience stress at some point or another. Our jobs, health, family, friends, and even ministry activities can stress us. Our environment and communities can add stress, particularly in a crisis.
The ultimate cure for stress is to surrender everything in our lives to God and seek His wisdom regarding our day to day activities and matters. He always gives what we need, even in hard times, so we need not be defeated by stress.
Remember To Seek Help And Support When You Need It
Remember, that it is okay to ask for professional help. If you feel that you are struggling to manage on your own, then you can reach out. It is important to know that you can get help as soon as possible, and that you deserve to get better.
The first person to approach is your family doctor. He or she should be able to give advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy and Mindfulness based approaches are known to help reduce stress. There are also a number of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.
Anxiety UK runs a helpline staffed by volunteers with personal experience of anxiety from 9:30-5:30, Monday to Friday. Call 08444 775 774.
Citizens Advice provides free, independent and confidential advice for a range of problems as well as providing information on your rights and responsibilities.
StepChange provides help and information for people dealing with a range of debt problems. Freephone 0800 138 1111.
Mind provides information on a range of mental health topics to support people in their own area from 9.00am to 6.00pm, Monday to Friday. Call 0300 123 3393 or email .
Rethink Advice and Information Service
Rethink provide specific solution-based guidance – 0300 5000927 Fax: 020 7820 1149 email .
Specialist mental health services
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How Do I Calm Down Quickly
Here are some helpful, actionable tips you can try the next time you need to calm down quickly.
Reducing stress in hard times doesnt have to be impossible. You just have to be intentional. My article on 6 Ways to Find Comfort In Hard Times will help you with this.
Healthy Ways To Cope With Stress
Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress:
- Take breaks from watching, reading, or listening to news stories, including those on social media. Its good to be informed but hearing about the traumatic event constantly can be upsetting. Consider limiting news to just a couple of times a day and disconnecting from phone, tv, and computer screens for a while.
- Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.
- Take care of your body.
- Take deep breaths, stretch, or meditateexternal icon.
- Avoid excessive alcohol, tobacco, and substance use.
- Continue with routine preventive measures as recommended by your healthcare provider.
- Get vaccinated against COVID-19 as soon as possible get a booster shot if you are age 18 or older.
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Easy Ways To Reduce Stress Naturally And Quickly
High on stress and in need of proven, quick ways to reduce stress naturally? If you said yes, then youre in luck because Im covering 20 effective ways to reduce stress naturally and quickly.
All of these techniques are simple and can be used when short on time. Most can be utilized anywhere, including at work.
And the best part is that they arent just natural stress relievers but will also help you keep stress levels low in the long-term.
To help you out further, be sure to download 5-Minute Stress Solutions, a free resource that will take you step-by-step through proven mindset and stress management strategies for less stress, more emotional control.
Theres lots to cover, so lets get started.
Ways To Reduce Stress And Keep Blood Pressure Down
When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress. If you often find yourself tense and on-edge, try these seven ways to reduce stress.
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Embrace The Adrenaline And Treat It As Positive
Fortunately, there is evidence that some level of stress is actually helpful, and can improve performanceprovided you believe that this is the case.
Elite athletes, for example, often believe that adrenaline, one of the main stress hormones, is helpful in improving performance. It is, after all, the flight or fight hormone, so you can harness it to help you to fight. Changing your mindset to embrace adrenaline can be a good start to changing how you view stress, especially if you have taken steps to reduce and avoid it more generally.
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Quick Stress Relief On The Go
In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights. Sing in the car to stay awake and happy.
Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if youre on the same old bus ride.
Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place. Carry a stress ball in your pocket. Take a mental snapshot or postcard at each destination.
Waiting in lines. Instead of worrying about time slipping away, focus on your breathing. People watch. Chat with the person ahead of you. Chew a stick of minty gum.
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What To Do When Youre Going Through A Stressful Time
Some stressors get resolved relatively quickly and go away . Other stressors are ones you have to cope with for long stretches of time, such as going through a divorce or breakup, managing a difficult health diagnosis, or looking for a new job. It could even be something exciting say if youre preparing for an upcoming move or planning a wedding.
Anything that puts high demands on you can be stressful even positive things, Dr. Schiff says. On these occasions, sticking to your usual routines can be helpful.
There is some reassurance in knowing whats going to happen and when, not to mention that routines promote positive physical and mental health, Schiff says. When faced with events that are scary and largely out of our control, its important to realize what you can control.
Its also important to acknowledge the extra stress youre feeling and perhaps take your stress management up a notch.
Its also a good idea to lean on your social circle in times like these. Spending time with family or friends who make you feel good, or finding a community with whom you share interests or spiritual beliefs, reduces stress, says Alka Gupta, MD, an internal medicine and integrative medicine doctor in private practice in Washington, DC.
Take The Team Out On Company Offsites
If you really want to give your employees a break, take them somewhere fun to get their minds off workplace stress and bond with each other. The possibilities are endless: you could go to a vineyard, grab a drink together at the local pub, check out a baseball game, or have a picnic in the park.
The activity you choose isnt important. Whats more important is the spirit of getting out to do something fun together, to take away from the day-to-day stress at work. Not only will it help reduce workplace stress, it will also help your employees build personal connections and work better together as a team.
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Tip : Recognize When Youre Stressed
It might seem obvious that youd know when youre stressed, but many of us spend so much time in a frazzled state that weve forgotten what it feels like when our nervous systems are in balance: when were calm yet still alert and focused. If this is you, you can recognize when youre stressed by listening to your body. When youre tired, your eyes feel heavy and you might rest your head on your hand. When youre happy, you laugh easily. And when youre stressed, your body lets you know that, too. Get in the habit of paying attention to your bodys clues.
Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight, cramped, or aching? Are your hands or jaw clenched?
Observe your breath. Is your breathing shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you forget to breathe.
Create Obstacles And Rewards
If you tend to pick up your phone when youre supposed to be working, turn off your phone and put it somewhere out of sight before you get started with the day.
Make sure to reward yourself for your efforts, too. After you get a good chunk of work done, take a break to watch a funny video, catch up with your friends, or swap selfies with your partner.
Thinking in terms of rewards rather than punishments can help you encourage yourself, too.
- Instead of: If I dont work out tonight, I cant watch the next episode of Lucifer.’
- Try: Ill go for a jog after work, and then Ill watch an episode of Lucifer before bed.
If youre a long-time procrastinator, breaking the habit may require a little extra support.
Connecting with a therapist may be a good next step when procrastination:
- affects your performance at school or work
- creates problems in your personal relationships
- leads to feelings of stress, anxiety, or depression, or makes existing symptoms worse
A therapist can help you identify and explore possible emotional triggers. They can also provide more insight into any underlying mental health concerns contributing to procrastination.
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Make Time For Leisure Activities
Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.
But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.
Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.
Tip : Practice The 4 As Of Stress Management
While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, its helpful to think of the four As: avoid, alter, adapt, or accept.
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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
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.
Tip : Make Quick Stress Relief A Habit
Its not easy to remember to use your senses in the middle of a minior or not so minocrisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You dont master the skill in one lesson you have to practice until it becomes second nature. Eventually youll feel like youre forgetting something if you dont tune into your body during challenging times. Heres how to make it habit:
Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.
Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on.
Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner.
Have fun with the process. If something doesnt work, dont force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming.
Control What You Can Control
We talked about how stress is caused by chaos and chaos is a lack of control.
Sometimes the things causing you to stress are within your control, and many times, stresses are caused by external things you have no control over.
For example, stress from workload can be self-inflicting if you procrastinate and let work pile up. Other times, you are assigned project after project that ends up overloading you against your will.
Stresses from finances can come from your own doing by spending recklessly and not being disciplined. In other cases, financial stresses are put on you from emergency expenditures like sudden car repairs.
Whatever the case may be, focus on what you can control and forget the rest. There is no point in stressing about things you cant control because that stress will not change the matter at hand.
Forgetting those things will eliminate unneeded stress.