How to Reduce Stress at Work: Practical Tips

Over the years, stress levels at the workplace have been skyrocketing. The American Institute of Stress reports that 80% of adults experience stress on the job. This comes with multiple negative effects, as it depletes energies, shakes confidence, and sucks concentration.

Numerous studies confirm that too much stress can cause physical symptoms like upset stomach, headaches, chest pains, increased blood pressure and trouble falling asleep. Excess stress also plays a major role in mood disorders like depression and anxiety.

So how do you deal with stress at the workplace? Sadly, because of the pressures of life, it may not be possible to completely eliminate stress from the workplace. However, there are a few tips you can consider to reduce stress levels, become more productive and happier.

Getting Organized

The number one secret of reducing stress at work is getting organized. It helps to plan your day ahead of time so that you know what needs to be done when. This way, you will not be rushing to finish important tasks because you forgot to schedule them in something that can cause stress. Learn to prioritize tasks so that you finish the most important ones first.

Experts also agree that getting rid of clutter around your workstation can help reduce stress levels. You should also remember to set boundaries for yourself by knowing your limits. Avoid being a “Yes” person if it is going to cause your peace. Learn how to say “No” so that you do not end up with extra responsibility that will leave you overwhelmed.

Eliminate Interruptions

One of the ways to reduce stress in the workplace is to get rid of interruptions when working. Many employees have to deal with phone calls, emails, instant messages, pop-ins, urgent deadlines and other distractions that make it hard to focus on work. At times, it may not be possible to have control over these interruptions, but you can control how you respond to the interrupters. There are 3 main ways to respond to distractions, and these include accepting the interruption, cutting them off or diagnosing if they are important and making a solid plan on how to deal with them. Most interruptions are normally recurrent, and you can anticipate them. To deal with this, it is important to have pre-set criteria on the response to make. It can be through answering emails during specific times or closing the door so that you are not overwhelmed but have ample time to complete your tasks without too many problems.

Take a Short Break

Taking a break is another practical way on reducing stress at work. Sometimes, all you need to do is take a deep breath and step back before going back to “serious” business. You can decide to take a short walk when things get overwhelming. If you like gaming, you can log into and check out some of the games they have. You can choose to play poker & video poker games or any other titles that you like. Be careful not to get lost in gaming because this can affect your productivity. You just need a few minutes to give you the motivation you need to jump back into action.

Work Out

Exercising is also a great option for anyone looking for a natural stress reducer. Working out helps to release feel-good endorphins and can elevate mood. A study reported that exercise works just as well as antidepressants when it comes to getting rid of depression. It has also been documented that exercise is a type of active meditation and has a calming effect on the mind and body. You should engage in a minimum of 30 minutes of activity daily. It is also important to eat a healthy diet rich in complex carbs that fuel the brain and support focus and concentration.

Get Enough Sleep

Lacking enough quality sleep interferes with creativity, daytime productivity, ability to focus and problem-solving skills. Getting enough rest ensures you are well equipped to handle workplace stress and the responsibilities for the day. Aim for about 7-8 hours deep sleep every night – the amount of sleep a majority of adults need to operate at their peak. If you have trouble sleeping, try some of these proven tips that can help you enjoy better sleep.

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