In order to reduce daily stress at work and prevent the associated health risks, you can take a number of proven countermeasures. These include proven relaxation techniques and effective stress management methods. Above all, the key is to manage work-related stress better and keep it at a healthy level so that it doesn’t become overwhelming. So, here are some proven ways to get you back on track.
Table of Contents
Common causes and effects of stress at work
Certain factors are associated with work-related stress. For example, some common stressors in the workplace include low wages, excessive workload, or little opportunity for advancement or advancement. Work that is neither engaging nor challenging and lack of social support are also part of it. It can be overwhelming when you don’t have sufficient control over work-related decisions and conflicting demands. Additionally, work-related stress doesn’t just go away when you head home for the day. When tension persists, it can also affect your health and well-being at home.
A stressful work environment can lead to problems such as headaches, stomach aches, trouble sleeping, short temper and difficulty concentrating. Chronic stress can also cause anxiety, insomnia, high blood pressure and a weakened immune system. This can also contribute to health problems like depression, obesity, and heart disease. To make matters worse, people who suffer from excessive stress often deal with it in unhealthy ways. This can happen, for example, through overeating, unhealthy foods, smoking cigarettes or even drug and alcohol abuse.
Use strategies and tips against stress at work
While it may be common knowledge that work often causes stress, the ways to reduce stress in everyday work life are less well known. Everyone who has ever had a job has felt the pressure of work-related stress at some point. Additionally, there can be stressful elements in almost any workplace, even if you love what you do. For example, you may be under short-term pressure to meet a deadline or fulfill a challenging commitment.
However, when you are looking to relieve work stress as it becomes chronic, it can be an overwhelming process that is detrimental to both physical and emotional health. So if you’re currently feeling stressed, anxious, or just want to relax, here’s how to do that. Discover some great exercises, the importance of managing stress in the workplace and practicing relaxation techniques.
Identify your own stressors
Keep a journal for a week or two to find out which situations cause you the most stress and how you react to them. Write down your thoughts, feelings, and information about the environment, including the people and circumstances involved, the physical environment, and your reaction. For example, did you raise your voice? Get a snack from the vending machine? Do you go for a walk?
Taking notes can help you find patterns between your stressors and your responses to them. Additionally, identifying and recording stressful situations can help you understand what exactly is bothering you at work. Some of these can be subtle sources of tension, like an uncomfortable work chair or a long commute.
Develop healthy reactions and start the day off right
Instead of trying to combat stress with fast food or alcohol, do your best to make healthy choices when you feel the tension rising. Exercise and sporting activities are effective measures against stress at work. Yoga can also be an excellent choice, but any form of physical activity can also be beneficial. Also, make time for hobbies and favorite activities. Whether you’re reading a novel, going to a concert, or playing games with your family, make time for the things that bring you joy. Getting enough good sleep is also important for effective stress management. Build healthy sleep habits by limiting your caffeine intake late in the day and minimizing stimulating activities like computer and television use at night.
After struggling to feed and get the kids to school, battling road rage and gulping down coffee instead of a healthy breakfast, many people come to work already stressed. This makes them more sensitive to stress at work. You might be surprised how much it affects you when you have a stressful morning. However, if you start the day with planning, good nutrition, and a positive attitude, you may find that the stress of your job rolls off you more easily.
Learn relaxation techniques and calm yourself down
Some yoga practices and techniques, such as meditation, breathing exercises, and mindfulness (a state in which you actively observe present-day experiences and thoughts without evaluating them) can help reduce stress at work. Start by taking a few minutes each day to focus on a simple activity like breathing, walking, or eating. The ability to focus on a single activity without distraction will grow with practice and you will find that you can apply it to many different aspects of your life.
Calm down quickly with breathing exercises
When you’re feeling frustrated or angry, it’s a heated feeling in your body that can cause you to have a stressed-out response. Rather than reacting immediately and likely overreacting, you can counteract this with a cooling breathing technique. Breathe in through your mouth as if you were sipping through a straw, and then breathe out through your nose normally. If you’ve done this correctly, you’ll feel a soothing, drying sensation over your tongue. This feels like just hitting the “pause” button. This gives you time to think about your answer or reaction. Accordingly, this technique can be so strong that it even calms the other person down.
Avoid conflicts and have clear requirements
Interpersonal conflicts take a toll on both physical and emotional health. Conflicts among colleagues are often difficult to escape from, so it’s a good idea to avoid such situations at work as much as possible. Don’t gossip, don’t share too much of your personal opinions about religion and politics, and stay away from peppery office humor. Also, if possible, try to avoid people who don’t work well with others. If conflict still finds you, make sure you know how to deal with it appropriately.
Another stressor known to contribute to workplace burnout is unclear employee requirements. When you’re not sure what’s expected of you, or when the demands of your role are constantly changing without notice, you can become extremely stressed. If you never know if what you are doing is enough, it can be helpful to talk to your manager. You can take the time to go through the expectations and discuss strategies for meeting them. This can reduce workplace stress for both parties.
Reduce workplace stress through positive thinking
To avoid the negative effects of chronic stress and burnout, workers need time to replenish and return to our pre-stress level of functioning. This recovery process requires what is called switching off from work. Set aside periods when you don’t engage in work-related activities or think about work. Because of this, it’s important that you disconnect from time to time, and do so in a manner that suits your needs and preferences. Don’t let your vacation days and lunch breaks go by unused.
If possible, take time off to relax. So you can return to work refreshed and ready to look your best. If you can’t take time off, turn off your smartphone for a quick boost. Then turn your attention to non-work activities for a while. Similar to meditating, try to recall a previously relaxing moment or place. It could be a vacation, your comfy chair at home, or even snuggling up with your pet. Even recalling a distant, peaceful memory can help relieve tension and stress.
