Stress is a feeling of emotional or physical tension. It comes from any event that makes you feel angry, frustrated, or nervous. Stress is your body’s reaction to challenge. A definite quantity of healthy stress within the work is an honest issue. For a short period, stress can be a motivator and be essential for survival. But if there are too many stressors at one time, it can shake a person’s mental and physical health and become harmful.
The workplaces are a likely source of stress. No matter what kind of work you do, the reality is that workplace stress is harmful to employees. According to the Center for Discuss Control and Prevention, National Institute of Occupational Safety and Health, 29% – 40% of Americans reported being extremely stressed at work.
Reasons for workplace stress:
Various circumstances generate workplace stress for an employee. Here are some of the common causes of workplace stress:
- Fear of being expelled.
- Working long hours or overtime.
- Working for some unrealistic targets and time pressure.
- Bullying at the office.
- Not receiving enough support from co-workers, managers, or supervisors.
- Conflict with managers or colleagues.
- Receiving a low level of recognition and reward.
Easy ways to deal with stress:
While stress at work is common, finding a low-stress job is difficult. All you need to have some stress-busting tips to control your stress. The key way to reduce stress at work is to keep it healthy.
So how to deal with stress at work? What can you do to help if you’re feeling stress at the workplace? According to the Resume writers, here are 10 easy ways to deal with stress and stress management techniques you can try if you are finding it hard to cope with work stress.
1. Scrutinize the cause of your stress:
The problem with feeling stressed by work is that it can ultimately become all-consuming, as you enter your office or as when you see a certain name pop up in your inbox. It is crucial to break out of this cycle by taking a right away investigation of the causes of your feelings.
Keep a journal for every week to spot which circumstance produces the foremost stress and how you respond to them. Record your thoughts, feelings, and knowledge regarding the atmosphere, as well as the people and factors concerned and the way you reacted.
This will assist you to estimate what triggers your stress and allow you to expand ways to deal with the situation more dispassionately
2. Make a healthy food habit:
Your food-habit will have a large impact on your feeling throughout the working day. Eating healthy food can help your body maintain an even level of blood sugar and maintain your energy and focus.
- Reduce intake of food which will adversely affect your moods like caffeine, trans-fatty acid, and foods with a high level of chemical preservatives.
- Eat a lot of (omega-3) fatty acid-rich food to administer your mood a lift. The best source is fatty fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts.
- Smoking when you are in stress may seem tranquilizing your mood. But nicotine may be a powerful stimulant, resulting in higher levels of tension. So avoid nicotine as much as you can.
- Drinking alcohol in self-control. While alcohol will quickly cut back worry and a few of the other symptoms of stress, but it will increase them even a lot once the alcohol wears off.
So, if you need to reduce stress at work, you need to make a healthy food habit as well as decrease bad habits.
4. Manage your perfectionism:
Perfectionism can cause a constant amount of stress in work life. Being a perfectionist would possibly cause you to feel smart regarding yourself and help you excel at work, but being a perfectionist can create problems for you.
Self-doubting perfectionism usually comes with negative self-talk, such as “What is wrong with me, I may give up”. This type of harsh inner dialogue can cause stress.
You might not be able to do everything perfectly in a busy, fast-paced job. A good strategy to avoid the perfectionism trap is always trying to do your best and generate a time to congratulate yourself on your efforts. You may notice that your results are better than before and you’ll enjoy a less stressful work life.
5. Exercise for your body and mind:
According to a study by the American Psychological Association, only 17% of American adults exercise daily. But why is exercise so important for us? The most obvious and direct benefit of taking exercise is that your body is going to be physically ready to cope with the stress placed upon it and it’ll facilitate combat several bad physical effects of the poor lifestyle choices of us.
- Exercise lowers your body’s stress hormones — like corticosteroid. It additionally releases endorphins, that help to improve your mood and act as natural painkillers.
- When you exercise regularly, you will feel a lot of competence and confidence in your body, which successively promotes a mental upbeat.
- Exercise may improve your sleep quality, which may be negatively suffering from stress.
So a regular basis of exercise helps you to relieve stress and improve your overall work-life balance as well.
6. Avoid workplace conflicts:
Conflicts are going to happen at any job. No employee wants to become embroiled in a workplace dispute. But conflict among co-workers can be difficult to escape. If conflict at work isn’t resolved, it will cause stress, bad temperament, frustration, or different problems for individual staff.
According to research undertaken by Personality Assessment Consultancy OPP in collaboration with the Chartered Institute of Personnel & Development, 85% of employees have to deal with conflict at some point.
Conflict and disagreements are a part of daily work life and it’s not possible to avoid workplace conflicts completely. So it’s a good idea to avoid conflict at work as much as you can.
7. Stay away from social media:
Social media has several benefits, but everything in this world has its negative sides. Constant association and the interruption of modern technology will increase your stress at work. Social media, like Facebook, Twitter, etc., will cause you to be conscious of nerve-racking events happening to others or in different places. They might not have any bearing on your life, but you allow yourself to feel stressed regarding them anyway. It’s known as the cost of caring.
The frequent use of social media and text messages during the work also distracts you and ends up feeling stress as you rush to catch up with the work you didn’t do, as a result of you being busy on your phone.
So stay off social media and mobile devices as much as possible when you’re working. Because uses of social media can create a stressful atmosphere and it will hamper your professional life.
8. Stay organized:
Even if you’re a naturally disorganized person, planning to stay organized can greatly decrease your stress at work. Here are some tips for you.
- To keep organized at work, you’ll have a longtime routine to stay you on target.
- A great way to stay on top of the conference, deadlines, and tasks is to use the existing calendar on your email account.
- You need to create a to-do list and organize it by making a color-coding system to tell apart priority level or connected subjects.
- If you’re going to spend the majority of your day in your office, it’s important to keep your workspace clean and organized.
- Being organized with your time means less rushing in the morning to avoid being late as well as less hustling to get out at the end of the day.
Keeping yourself organized can also mean avoiding the negative effects of mess up and being more efficient with your work.
The workplace will usually be a supply of intense stress, anxiety, and burnout. So Meditations could be a real stress-busting tool to deal with stress. However, it can also be a perfect place for mindfulness and meditation to reduce stresses. It helps us regulate our emotions. Once we follow meditation and become easier with unpleasant thoughts and emotions that arise due to difficult things, we tend to find out how to react calmly, thoughtfully when faced with stress and challenges.
It’s also decreased neurological connections to the medial anterior cortex — the part of the brain responsible for fear, stress, and anxiety. Meditations help have a real trick for you to deal with work stress.
10. Make time for yourself:
Although operating hours within the U.S.A. have remained comparatively stable over the past decade at slightly below forty-seven hours per week, this doesn’t take into consideration the constant affiliation to figure afforded by smartphones and alternative modern technology. To combat stress buildup, it’s necessary to get out of this 24-hour on-call mentality.
Set a strict point in time every night when you may not check work email or reply to work calls, continue it!
Use the time to read a book, listening to music. If you can, try and avoid computers and alternative gadgets within the hours before bed. It could help you to reduce stress at the workplace.
While dealing with stress at work is a real problem, in the American workplace, it’s solvable. By following these ‘10 ways to deal with stress’ tactics you can bring down your stress levels into the healthy range. So, you can create a stress-free working atmosphere for yourself. As if you learn how to avoid stress at work, then why don’t you start applying it to your workplace.