Stress-Free Living And Job Success Louise L. Hay – Audio From Realmoney.ch
The workplace is a necessary evil. We all need to be able to support ourselves and our families, but sometimes the stress can become too much. With long hours, overbearing supervisors, and a hectic home life, we all need to let off some steam.
Try These 15 Tips to Relieve Stress at Work
1. Be Proactive
The best way to deal with stress is to not get stressed at all. By acting rather than reacting, you can make sure that your work day goes smoothly. Understand the warning signs of stress so that you can avoid stress later in the day.
If you find yourself getting constantly distracted, or if you begin to have racing thoughts, take a break. If you feel that your coworkers or supervisor are treating you unfairly, let them know. Small details like these can escalate into stressful situations, so make sure to deal with them before they get out of hand.
2. Start Your Day Off Right
Breakfast is the most important meal of the day for dealing with stress. Make sure that your mornings don’t ruin your whole day by giving yourself plenty of time to get ready for work. Have a full, balanced breakfast with your cup of coffee. Most importantly, avoid road rage. Nothing will put you in a stressed out mood faster than bumper-to-bumper traffic on a long commute.
Once you’re in the office, take your time to get ready for the day. Greet your coworkers, take your time getting to your desk, and organize your belongings. Starting your day at a slower pace can keep you from getting more stressed out later in the day.
3. Reach Out
Everyone has a few co-workers that they can rely on, so make sure they know who they are. When your projects are piling up, or when your supervisor rejects your request for a raise, go out to lunch with your closest confidants and let off some steam. This is not only beneficial for you, it’s good for them too.
Even better than gossiping with work friends is communicating with your supervisors and peers directly. If you feel uncomfortable with your workload, or just too stressed from your home life, reach out for help with your projects. Rather than complaining about work issues, voice your concerns to your supervisor and provide them with tactful solutions.
4. Set Your Boundaries
It can be hard to say “no” sometimes. When your boss asks you to take on a second, third, or fourth project, it helps to establish the work you are already doing, and how much more you can take. Even when working on a single project, making sure your team knows your strengths and your limits will keep them from relying on you for too much. Setting boundaries will help prevent resentment towards work and aid in reducing your stress.
This is an obvious one. Just don’t put off your work. Close the social media tabs, turn off your music, and get going on your work. While it may seem like you just really don’t want to do that project, you just don’t have any momentum going yet. Procrastination is a huge stressor in the workplace.
Take it a step further and tackle your hardest projects first. You’ll have the most energy before your lunch break, so make sure you’re on top of your biggest tasks early in the day. Nothing makes your day more stressful than finishing off work with a complicated, lengthy project before heading home.
6. Get Organized
Keeping track of your schedule is hard enough, but add in kids, family, and friends, and you’ll quickly lose your footing. Coming up with a strict method for organizing your day can take all of that off your shoulders. This is especially true around deadlines, one of the biggest factors in work stress.
Physically write out your daily plans, or use a calendar app to keep track of your meetings. Setting reminders for yourself will not only help you organize yourself but can even free up more of your time.
Who doesn’t love a quick stroll outside? Planning short breaks for yourself throughout the day to walk outside, grab some coffee, or chat with friends will quickly revitalize you. Your lunch break can be your best friend, letting you take an hour to catch up with yourself. Schedule something fun to do once or twice a week during your break to break the monotony of the work week.
Even better, plan time off. A three or four day weekend can keep you going strong for another month. If you find yourself barely making it through the week, plan a trip, or just take the time off to relax at home.
8. Check Your Priorities
It’s easy to lose track of what tasks are more important than others. Repeatedly spell checking an important email is fine unless it makes you are late for a meeting. Come up with a list of your most important tasks, and make sure those get done first, then you can focus on the smaller things.
Nothing will cause work stress faster than a backward list of priorities. If you’re unsure of which items are more important, ask a coworker or even a supervisor. Getting this second opinion can give you a better perspective for taking on your workload.
9. Don’t Panic
Near the end of a day, you might be a little behind, or something urgent may come up at home, and you begin to feel the spiral of panic. Take a step back and breathe. Get out of your head, and look at the situation clearly. Panic is never the best way to solve a problem, and almost always makes things worse.
10. Separate the Good and Bad Stress
There is good stress and bad stress, and it’s good to have more good stress. Working on a project you love can be stressful, but projects that you are passionate about are rewarding and they motivate you to do your best. If you find yourself stressing over projects you absolutely hate, or if you are stressing out over small details that you don’t think matter, shift your workload to something you know excel in.
Bad stress usually comes from doing something you don’t like. Even if a project you hate is less work than a project you love, it can stress you out much more, making everything else you do feel even more stressful. So make sure to jump on the projects you love, and keep the good stress going.
Eating right, sleeping enough, and getting physical exercise works wonders for stress relief. A full breakfast, a homemade lunch, and a wholesome dinner will make it easier to focus throughout the day. Exercising regularly or taking walks throughout the day can relax you. Getting a full night’s sleep is a necessity. Making sure your body is functioning right is the bare minimum to handling stress.
12. Find your Destressors
Some people have a stress ball, others play sports, but everyone has something that de-stresses them. Find the things that work for you, and make sure you have time for them throughout the day. Maybe taking a few minutes every hour or so to play a game, or going for a walk in the middle of the day will help.
13. Speak Up
When you’re being given too much to work on, let your supervisors know. Everyone has their limits, but not everyone stops there. Your boss will understand if you’re already working on other projects, so don’t be afraid to decline taking on more work.
Go even further and make sure your contributions are known. If a project goes really well, make sure your supervisors know. If you really enjoyed working with a coworker, make sure they know. Speaking up will help put you in situations you like, and help reward you for your hard work.
14. Don’t Stress Yourself Out
A lot of your stress can actually come from yourself. You might overthink the situation, or you’re constantly distracting yourself. Maybe you’re worried about something at home. All of these things stress you out, so take steps to avoid doing them.
Think of the situation as clearly as possible. Write down the requirements of a project. Even come up with a detailed plan to follow throughout the day. Sometimes you have to close yourself off from all distractions, and other times you need to take a break. No matter what the solution is, you can cut down on stress by making sure it is not from you.
15. Face Your Problems Head On
When your work is piling up, you have disagreements with your coworker, or even if you feel that you’re not being properly compensated for your work, take on your problems. Find the most direct route to solving these issues, and work towards fixing them. This can mean directly talking with your coworkers to resolve issues, asking for help with a project, or asking for time off. Solving these problems directly will help you relieve your stress at work.
Work is stressful, and sometimes there’s no way to get around working. When the stress piles up, take initiative in managing your work-related stress. Being proactive, taking on your day, and finding out what de-stresses you are small but powerful steps. Take these tips and incorporate them into your work-life, and you’ll be less stressed in no time.