Stress is inevitable for a worker. An average business professional has about 30-100 projects on their plates. Most workers often end each day without completing daily activities as a result of too much stress. Below are 8 ways to reduce stress at work.
Take A Deep Breath
If you’re feeling overwhelmed or are coming out of a tense meeting and need to clear your head, a few minutes of deep breathing will help you balance. Simply inhale for five seconds, hold and exhale in equal counts through the nose. Relieve yourself of the tension before starting another activity.
Most people are often interrupted by emails, phone calls, instant messages and pop ins. While you may not have control over the interrupters but you can control your response. Accept the interruptions, cut it off or identify it’s importance and make a plan. You can train people around you to answer calls and emails, and also set up office hours to talk in person. Closing the door or looking for an isolated zone when you need focus can also help reduce interruptions.
Prioritize Your Priorities
Competing deadlines and fast-changing priorities make it critical to define what’s truly important and why. It’s important to understand your role in the organization, the company’s strategic priorities, and your personal goals and strengths. Cull your to-do list by focusing on those projects that will have the most impact and are best aligned with your goals. Create a priority list daily.
Adopt Energy and Focus Over Push Approach
Most of us go through the day using a “push, push, push” approach, thinking if we work the full 8 to 10 hours, we will get more done. Instead, productivity goes down, stress levels go up and you have very little energy left over for your family or yourself. It is advisable to schedule breaks throughout the day to walk, stretch at your desk or do a breathing exercise. Channel your energy right and maintain your focus.
Cool Down Quickly
“When you feel frustrated or angry, it’s a heated feeling in your body that can cause you to react,” says Sharon Melnick. Instead of immediately reacting and likely overreacting. You can use the cooling breath technique. Breathe in through your mouth as if you are sipping through a straw, and then breathe out normally through your nose. After doing it, you will feel a cooling, drying sensation over the top of your tongue. This technique allows you think before responding and allows you cool down quickly.
Identify And Stop Self-Imposed Stress
Learn to stop self imposing stress by building your own self-confidence rather than seeking other’s approval. If you’re too caught up in others’ perceptions of you, which you can’t control, you become stressed out by the minutia or participate in avoidance behaviors like procrastination. Ironically, once you shift your focus from others’ perception of your work to the work itself, you’re more likely to impress them.
Eat Right And Sleep Well
A good time to sleep well after work is a critical recovery period for your body. When you are not sleeping, you are not getting the rejuvenating effects. Eating well will also help balance your system against stress. It is advisable to eat more of low sugar and high-protein diet.
Be Your Own Best Critic And Change Your Perspective Of Stress
Some thoughts stream through your mind each day and internal negativity is likely to stress you out as an external event. Instead of being harsh and critical of yourself, try pumping yourself up. Encouraging thoughts will help motivate you to achieve and ultimately train you to inspire others.
Change your perspective of stressful office events, your perspective is typically a subjective interpretation of the facts often seen through the filter of your own self-doubt.if you can step back and take a more objective view, you’ll be more effective and less likely to take things personally.