Ways to Reduce Stress at Work: A Friendly Guide to Stress Management
Hello, stress-busters! If you’re anything like me, you’ve probably had that day when your to-do list seemed to go to the moon and back. You know, the days when coffee lacks its magic touch? Of course, you aren’t alone! Stress at work is common for all of us – often the day’s stressors combine to create one overwhelming force. I’m happy to share some tips for reduce stress at work so you can leave behind the chaotic days for good in turn for a happy and healthy work-life.
Recognize Your Stress
Acknowledging your stress starts now—let’s acknowledge it. Yes, stress exists, and it’s absolutely normal! The first step in managing stress is recognizing that you’re feeling that way, so move toward a general and awareness of your feelings. Maybe your shoulders feel tight, or your heart is racing (oh no!). The moment you are aware of how you feel, then you can take action on what’s bothering you.
Personal Story: I remember my first project launch. It was a frenzy! I could feel the stress building every second! Just recognizing that I was stressed helped me A) assess (look back) how to recognize it and immediately begin to address it.
Stay Active!
The great news is that we humans are built to move! It doesn’t matter if you prefer yoga, jogging, or just a simple walk around the block. Just moving your body can be really helpful for stress. Exercise releases endorphins, those little chemicals that make us feel great. And the best part is, any kind of movement can be a nice change from sitting at your desk, clear your mind, and re-energize yourself.
Quick Tip: Consider setting a timer for every hour to get up, stretch, or walk briskly for five minutes. Your brain and body will say thank you!
Breathe Deeply
Let’s talk about breathing. Simple enough, right? Well, it is! However, deep breathing techniques can be an effective way to decrease stress. When you start to feel the stress creeping in, I encourage you to take a moment to pause, relax, and think of nothing. Sit back, close your eyes, and I want you to take a few deep breaths. Breathe in deeply through your nose, and hold it for a second or two. Then, slowly breathe out through your mouth. Repeat this process a few times and once again, feel the stress melting away.
Prioritize Your Tasks
Are you feeling overwhelmed by your tasks? We can figure this out together! Take out a pen and notebook, or open up an app on your phone, and write everything down from your to-do list. Now look back through, and prioritize these tasks. What absolutely has to be done today? What can wait? You’ll find it very helpful to break larger assignments into smaller tasks to relieve that stress a little bit and help you feel accomplished as you start to check things off your list.
Personal Touch: I also like to use a color-coded method for my tasks. Green for immediate response, blue for a priority, and yellow for a waiting response. It adds visual appeal and makes it easier to follow!
Create a Positive Working Environment
Your surroundings can really impact your mood. If your desk is messy or cluttered, it can contribute to your stress. Take some time to clear off your desk and organize the clutter. You may want to add some personal touches—perhaps a plant, or quote that motivates you, or just an interesting picture or artwork. Small changes like these can improve your mood and create an inviting environment.
Reach Out for Help
Remember, it is completely okay to ask for help, you don’t have to go through it all alone! Reach out to someone you trust and share some of your feelings and concerns with them. Sometimes just vocalizing it makes it feel so much less stressful. And they may even have some good suggestions!
Practice Mindfulness
If you haven’t, mindfulness could be something that is a huge help for you during your workday. Taking minutes throughout your day to focus on the now can help ground you and reduce anxiety. Try engaging in a 5-minute guided meditation, or just look around and take note of the things you see. What sounds do you hear? What do you see? Very small things like this can help bring calmness into the chaos of a busy work day.
Know When to Unplug
In a world where everyone is always plugged in, it’s easy to take work home. Let’s be honest, it’s not always the healthiest thing to do. Commit to unplugging after hours. Establish boundaries on work-life balance via email notifications or end-of-day routines to signal it is time to call it a day.
Takeaways
Stress is part of work-life, but it does not have to consume your time. By incorporating movement, mindfulness, and strong conversations throughout your day, you can make life at work healthier and happier. So, the next time you feel stressed at work, stop, take a breathe, and put it into practice for reduce stress at work. You’ve got this!
Learn more articles: How to Manage Stress and Anxiety Through Fitness
