How often do you get stressed at work? In this article, Steve O’Neil, a writer from Wow Essays, will try to help you reduce stress at work and increase your stressfulness.
- Talk to someone.
Sometimes the best way to reduce the level of stress – to share their experiences. Talk to someone you trust. Support and empathy can help relieve tension and restore a sense of calm. Keep in mind: another person does not have to solve your problems. They need to be a good listener.
By talking, we take control of our feelings. Moreover, if your neighbor has similar feelings – fear, disillusionment, aggression, hatred, stupor, and so on (and these are normal feelings in a stressful situation) – talking about them without judgment allows you to accept your condition and take control of the problem rather than withdrawing. It is essential to have an organizational culture of support and have a close friend at work.
- Take care of yourself.
If you are overly focused on your work, it’s easy to neglect your physical health. But just when you maintain your health with balanced nutrition and exercise, you become stronger and more resilient to stress.
Plan regular physical activity as you plan your work assignments. Physical activities are an effective way to raise your mood, sharpen your focus, and loosen your mind and body. Rhythmic movements (such as walking, running, dancing, etc.) significantly calm the nervous system. For maximum relief of stress, try to allocate at least 30 minutes for physical activity on most working days.
When work stress intensifies, try taking a quick break and taking a walk outside the workplace, if possible. Physical activity will help you to restore your balance.
3 Don’t sacrifice sleep.
We often try to do more things with the time we have for sleep. This approach only hurts your productivity, creativity, and ability to solve problems and stay focused. The better you rest, the better you can perform your duties and cope with workplace stress.
Improve the quality of your sleep. For example, go to bed and get up at the same time every day. Try to sleep for about 8 years a day – this is the amount of sleep most adults require to feel well and work well.
Turn off gadgets a year before you go to sleep or use a night mode. The light from your smartphone and computer may interfere with your sleep because it inhibits the production of the hormone melatonin in the body, which is necessary to fall asleep.
- Identify your priorities and organize your working hours
There are simple, practical steps you can take to regain control of your situation and not let work and stress get in the way of your life.
Create a balanced schedule. Try to balance work and family life, social activities, daily obligations, and time for yourself.
Plan regular breaks. Make sure you have time during the day for a short break to walk, talk to a friend, or meditate. Also, try going out of your workplace for lunch. This will help you relax, energize and be more productive.
Establish healthy personal boundaries. Many people feel obliged to be available 24 hours a day and check their smartphones for everything related to work. But it is important to have periods when you do not work and do not think about work. Determine the times when you don’t check your email, decide not to answer your work calls in the evening or on weekends, and so on.
Break down the projects into smaller timeframes. If a large project seems daunting to you, focus on one key piece at a time and don’t try to do everything at once.
- Forget the bad habits that can create work stress.
Many people augment their stress with negative thoughts and behavior. If you change this habit, you will find that coping with stress becomes more manageable.
Work on your negative thinking. If you focus on the disadvantages of each situation, you will feel that your energy and motivation decrease. Try to think positively about your work, unite your colleagues who make you feel negative, and praise yourself for your achievements, even if they are small.
Do not try to control the uncontrolled. Many things at work are beyond our control, especially other people’s behavior. Focus on what you can control.
Find humor in any situation. Humor is a beautiful way to relieve stress at work. When you or the people around you begin to work too seriously, find a way to improve your mood by telling a joke or a funny story.
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