I’m sure you’re faced with important deadlines, meetings or projects when you’re at work. With mounting work comes stress.
It’s been reported that a whopping 83% of us are stressed out at work. Why are we stressed so much at work?
The number one reason why there’s more stress today than there was when your parents were working is low pay. The number two on the list is work overload. People are working more for less, and getting more stressed because of it.
What do women do when stressed at work? Some may skip work and call in sick. Others may bring their work home, figuring they can get a little break. It’s important to recognize when you’re going to be stressed out.
You may become withdrawn from your friends, irritable and unable to focus. When this happens, you might want to consider changing how you deal with stress, because it can lead to chronic health problems like,
- Trouble concentrating
- Stiff muscles
- Problems sleeping
Here are 4 ways you can do easily to relax and take the load off.
1. A Healthy You Means Less Stress
Start taking action and work on making yourself healthier. You don’t need a whole new diet plan to manage stress. Doing little things can have a great impact on your overall mood and stress level. Try these to bring about relxation:
- Take a bath and spend some time on you. Add some bath bombs or scented soap bubbles to invigorate your senses and keep your mind off work.
- Get enough sleep. Try to set a consistent bed time and wake time. This will tell your body when to get tired. It will also help keep you refreshed every morning, which might lead you to no longer need your morning coffee.
- Exercise every day. Take a walk, swim, jog or do cartwheels. Jut get your legs moving and your heart pumping. Exercise has been proven to relieve your stress by increasing your endorphins, which is responsible for making you feel happy.
- Stick to a healthy diet. Limit sugar and any other types of sweets. They cause you to gain weight and afterwards you feel guilty. So skip the mental arguments and go for an apple.
2. Prioritize Your Workload
One of the best ways to control your stress at work is to adopt efficient time management strategies. By prioritizing work that needs to be done immediately and organizing future work to make it more manageable, you create less stress and more time to keep cool and relaxed.
Co-workers will soon see how you fail to become overwhelmed with more work piled on your desk. Use these time management tips to put a smile on your face whenever your boss asks you to do more at work.
- Break projects into small steps. Considering the average working person has around 30-50 projects to do at a time, anything to lessen the workload is a good thing. This makes it much easier to handle and complete when something as big as a project with many pages, turns into easy to manage chunks.
- Use lists to help you prioritize what needs attention right away and what can wait another day. Whether you use an app or a piece of paper, as long as it works for you, use it to help you get things done and take a few minutes to breathe.
- Delegate non essential tasks to other co-workers. Be prepared, though, to have them give you work too. If you can manage to bend a little and delegate items from your list to others, you can focus on what’s important at the same time as minimizing your stress level.
3. Practice Breathing Exercises
When we are under stress, our body reacts to compensate. We might jitter, sweat, breath rapidly and our heart might race. To fight the physiological markers of stress, consider doing breathing exercises when you feel stressed out.
When you stop and focus on your breathing, you can slow it down and control it. This helps reduce your stress and gets you in the “now” mindset instead of “what needs to be done” mindset.
When can you practice deep breathing?
- Right before you have to do a presentation
- In the morning before any work is done
- During a quick 5 minute break
- Lunch break. Have an opportunity to release and refuel.
4. Bust Your Stress Midday
The end is in sight, but you still have a lot of work to do before you go home. You might rush and try to get everything done, but you risk errors and re-do’s.
A great way to motivate you to keep on working and look forward to your workday ending, is to take a quick midday break. Try to make this a ritual every day. It doesn’t matter what you do on your break, as long as you are no longer thinking about work. Here are 10 quick things on your midday break:
- Watch a YouTube video
- Listen to a song
- Do some yoga poses
- Do some lunges or jumping jacks to refocus
- Grab some water and hydrate
- Go on Pinterest for 5 minutes
- Read a magazine
- Eat a snack
- Use a workplace toy like a stress ball
- Listen to mediation tunes
Take It All In
Stress at work happens every day, but using these 4 ways to reduce your stress, can have a lasting effect. I found that what I did at home helped me manage my stress at work. I made sure to eat and sleep well and drink a lot of water.
What have you found to be helpful at work? Let us know!