Stress is a serious health issue that can lead to other mental and physical disorders such as anxiety, depression, or even cardiovascular disease. When it comes to the cause of stress, the workplace is often a large contributor. Fortunately, there are lots of easy ways to start reducing stress at work, whether it’s learning to be mindful, having a chat with your manager, or adjusting your routine.
So, keep reading as we check out 10 easy ways to put an end to workplace woes…
Stress can be caused by a variety of things going on in your life and mind. It could be personal issues spilling over into your work life or actions in your company that concern you like the danger of redundancy or pressure to perform and be at 100% all the time. These things are usually out of your control or are unrealistic standards you’ve set yourself, and the only way to realize that is by taking a step back and observing your behavior. Think about where these fears come from and consider why you think you need to work at such an exhausting level. Are you already comfortably meeting your targets and if so, why do you push so much to do better?
Often, just recognizing the pressure you’re putting on yourself can give you the power to slow down, but sometimes, we need to take a gradual path. So, here are some ways you can slow down and control things to reduce your workplace stress.
1. Don’t be afraid to ask for help
There is a stigma around mental health issues, but there shouldn’t be. Stress is a common issue, so it’s likely your manager or workplace has some suggestions to help you manage everything. Ask for a confidential meeting with your manager or HR department and have an honest conversation about your workload.
Alternatively, speak to your colleagues and friends about it. Sometimes just talking it out can take the weight off your shoulders.
2. Get lots of exercise and fresh air
A bit of fresh air and a change of scenery can do you a world of good, so if you’re having a stressful day, remove yourself from the workplace and go somewhere completely different to clear your head and distract yourself – even if it’s only for 15 minutes.
Some companies conduct away days or long team walks to relieve stress and encourage team building and bonding. Why not suggest this to your manager or HR department and see if there are any local walks where there are loads of things to see and do to help the whole team feel a bit better?
3. Be organized
If you’re in a role where there are lots of projects on the go at once, then a personal schedule or project tracker may help you keep on top of everything and minimize the stress of keeping track.
You could plan your week or month with all the jobs you know you must complete, and this will help you be more prepared and less stressed when additional work comes in as you’ll already know your workload and capacity.
Trello is a useful tracking tool, and it has a calendar powerup function to help you manage your month.
4. Adopt a routine
Routines are useful for several things, including sleep, diet, and your work life. Getting into a healthy one can help you be on time for work, have regular breaks and find a balance in your home and work lives. It’s primarily a time management exercise, but our bodies like routine – just look at your circadian rhythm!
5. Learn to prioritize
One of the main issues when working together in teams is that you might find that everyone else thinks their work is the most important. The key is to set clear boundaries and expectations. Start by letting your colleagues know that they need to work with you and your schedule and that you can’t drop everything for them.
Next, look at your well-organized schedule – it should be easy to see when things can be moved around to prioritize this new, last-minute task since your work is all planned out.
Additionally, you’ll often find that getting big, high-priority jobs done the first thing relieves the stress later in the day or week as it’s out of the way.
6. Be proactive
In addition to planning your time out in advance of your deadlines, you could assess your current workload and let your manager know if any new tasks are likely to overload you.
Equally, if you know a stressful time or project is coming up, why not take some time off afterward to destress and unwind?
7. Make sure to sleep enough
Sleep is essential for our minds and our bodies. It’s a time when we recover both physically and mentally from the day’s activities, so if you’re struggling to sleep, you can find some tips here like reducing blue light exposure, getting into a routine, steering clear of caffeine after 4 pm and more.
8. Recognise your bad habits
All of us have bad habits, but did you ever consider that some of them may be contributing to your stress?
– You’ve probably heard the phrase ‘Tidy House, Tidy Mind’, and it’s true for your desk too. Keep your space clutter-free for a calmer atmosphere.
– Try not to control everything – focus on the things you can do, not those you can’t.
– Look on the funny side of life – humor can relieve stress, tension, and more if you let it.
9. Celebrate the small wins
Whether it’s a cake at the café or a drink after work, treat yourself and celebrate the small wins in your workplace. It could be something as simple as finishing a report or something big like a promotion, but it’s all about positive thinking. If you ignore the small wins and only focus on the negatives, you’re only encouraging the stress.
10. Eat well
What we eat has an impact on how we perform and feel. Sugar and refined carbohydrates can lead to highs and mood crashes in a short time, and caffeine and nicotine addiction can make you highly irritable.
Instead, choose preservative-free foods, complex carbohydrates, and foods rich in Omega-3s to improve your mood and maintain your energy levels.
It’s hard, but you shouldn’t feel ashamed if you’re feeling stressed – everyone has experienced it at some point. The Global Organization for Stress suggests that “80% of workers feel stress on the job and nearly half say they need help in learning how to manage stress.” It’s a common issue, so even if you feel fine, someone you know may be suffering.
Some common signs of stress:
– Muscle Tension
– Headaches
– Issues with concentrations
– Irritability or anxiety
– Loss of interest
– Upset Stomach
– Feeling unsociable
If you have some of these symptoms or think you recognize them in someone else, try out or suggest a few of the above tips to see if they’ll help.
At the end of the day, we’re all in the same boat and can deal with the same issues, so all you can do is be prepared, and make small changes to see if it can help your workplace stress disappear.