12 Ways to Eliminate Stress at Work
Your job can be one of the contributors to your stress. It’s inevitable—there are things beyond your control that could impact your emotional health. With the notion that a healthy career refers to being stress-free, how can one eliminate stress at work?
Too much stress wreaks havoc on every aspect of our lives. Although the human body is designed to experience and react to it, we can only handle so much. According to a statistics report, 83% of US employees experience work-related stress. That’s an alarming figure for a subject that affects the overall health and work productivity of a person.
What does stress bring to a person?
Stress can do so many things to us humans—it can be helpful in staying focused, but most of the time, it’s the opposite. It disrupts a person’s totality to the extent that it ruins all aspects of his life, be it personal, mental, career-wise, or physical.
There are a lot of reasons why a person experiences this in a work setting. It could be because of the amount of workload, environment, colleagues, management, difficult boss, long shifts, and the pressure to perform well. All these stress-inducing factors can lead to a stressful job.
But how do you know you are under stress at work? It starts when you feel constant nagging anxiety, loss of interest on tasks, continuos work burnout, trouble in sleep, lack of concentration, consistent headaches, social withdrawal, and alcohol or drug dependency. You can cut down these symptoms once you find ways to eliminate stress at work.
How to eliminate stress at work
1. Start your day right.
The morning is when your senses are most active—put that into good use by boosting it with some good habits. Drink your favorite beverage, do some physical activities, instill some positive vibes, and skip the negativities to bring on a good start of the day. Do not succumb to a stressful start of the day which you will take with you at work.
2. Identify your stressors and think of ways to avoid them.
Acknowledge what makes you feel stressed in your work. That way, you can easily track down what you should avoid to ease your problems. Too much workload that doesn’t seem to end? Develop new strategies to combat all your tasks in chunks to diminish anxiety. Knowing the root cause of your distress will help you pinpoint what to change.
3. Build good relationships.
Having a work companion is a good way to relieve work-related stress. When you have someone who will cheer you on in both times of triumphs and despair, you can somehow forget your existing stressors. Being alone would just make you even more stressed in the long run, so socialize more to find a good company.
4. Learn to prioritize and organize.
You tend to get more pressured when your tasks are disorganized. Learning to manage your tasks in digestible chunks will pave the way for a healthier balance of your work and mental health. Prioritize the tasks that speak your responsibilities and organize properly how you will take them on the top, down to the littlest of things. This way, you have more room to breathe knowing that you have managed your tasks effectively.
5. Omit bad habits.
Bad habits come in various forms—being too helpful, too kind, distracted, or even perfect. You commit these habits unknowingly which could easily impact your own work. When you juggle everything just to achieve perfection, you are missing out on some valuable things like time. It’s good to be keen on detail and be helpful. However, it could ruin your overall performance if you focus on the wrong things.
6. Manage time properly.
Failing to manage your time wisely will only result in unmet deadlines. By learning to assign respective time duration for your to-do list, you are heading towards the right direction. When you know how to follow your time arrangement and meet deadlines, you ease the worry of having too much on your plate.
7. Learn to say “no” to unnecessary tasks.
Thinking that you are being selfish when you say “no” will only land you too many tasks and too little time. You may find it hard to refuse as this may cause conflict between coworkers or missed opportunities. However, if these little tasks add up, they will just cost you your time and emotional health. Don’t say “yes” just to impress people, learn to gracefully refuse such requests. You can try saying, “I’d love to, but I have other priorities at the moment.”
8. Eat nutritious food.
The nutrients you take have an impact on your mental and physical health. Steer clear of sugar-spiked snacks and drinks, as well as caffeinated and alcoholic beverages. Sugar makes you feel more tired and irritable, whereas caffeine and alcohol serve as stimulants which increase your stress.
What you should go for is food highly-enriched with omega-3 fatty acids that will improve your mood. These foods include nuts, beans, fish, green leafy vegetables, and lean meat. For an alternative to coffee which is popular with adults, you can try herbal teas, more water, and diluted fruit juices.
9. Allot time for exercise or other physical activities.
Doing physical activities sharpens your focus and lifts your mood in a snap. Aim to allot at least 30 minutes of a quick workout daily like yoga, to easily destress and detoxify your body. Exercises decrease stress hormones like adrenaline and cortisol while promoting the release of endorphins—chemicals that induce happiness.
10. Catch enough sleep.
Insufficient sleep leads to stress. Unfortunately, stress also influences lack of sleep. What you should do to get at least 8 hours of sleep is to increase your relaxation before bedtime. Avoid drinking coffee, using your phone too much, and doing mentally demanding tasks before you go to bed. Give your mind its peace through a warm bath, relaxing your body, or diffusing some essential oils to induce sleep. Observe tranquility in your room to ensure an undisturbed rest.
11. Take deep breaths.
When you find yourself in extreme pressure, practice pausing from your work for a moment and taking deep slow breaths. Doing so will instantaneously break the tension and clear up your mind. Once you have broken up from the strain, it’s easier to reset and start to think clearly.
12. Accept that there are things beyond your control.
Stop worrying about everything—you can only do so much as an employee. When you make a big deal out of everything, you are only wrecking your own mental health. It is indeed hard to avoid worrying, but there are just things beyond your control that you had to accept.
Say, you easily get distracted with workplace noise, why don’t you invest in noise-canceling headphones to resolve it? You can do more if you think it through instead of dwelling on its disadvantages to you. It counts to act rather than react to things thrown at you.
Keep these helpful tips to eliminate stress at work when all indicators tell you that you are succumbing to work-related stress. Do not let yourself drown in stress that dismantle not just your mental health, but also your personal life, physical health, and career. There are many ways you can eliminate stress at work to achieve a healthier job environment for you.