Simple ways to handle stress at work

“Stress” is not always bad but it has it’s own pros and cons. Work-related stress occurs when there is a conflict between high demands in job and low amount of control in meeting these demands. It is the response people may have when presented with work demands and pressures that are not matched to their knowledge and abilities and which challenge their ability to cope. Stress becomes worse when employees feel that they have little or no support from supervisors and colleagues, as well as little control over work processes.

There are two things to understand — Pressure and Stress. In today’s world of rapid change and innovation, pressure at work will always be unavoidable. Pressure will keep employees alert, on their toes to complete their tasks or assignments on or before deadlines with efficiency. This pressure becomes stress when not managed properly. Lack of support from colleagues and supervisors, lack of appropriate resources, poor management, poor work designs and unsatisfactory working conditions are the major factors leading to stress at work.

Some stress is always acceptable, it can be perceived as “challenge” or “positive stress”. But when this stress crosses a certain limit, it becomes negative stress which can harm mentally as well as physically. Long hours, tight deadlines and ever increasing demands can leave you worried, drained and overwhelmed. It will not only affect your mind and body but will also lead you to job dissatisfaction.

If stress at work is interfering with your work performance, health or personal life, it’s always better to not wait long and take appropriate action. No matter what you do for a living, what your ambitions are, or how stressful your job is, there are plenty of things you can do to reduce your overall stress levels and regain a sense of control at work.

Here are some simple ways that will help you to cope with work-stress:

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Reach out to your Co-worker Buddy

We feel better when we speak out our thoughts, problems or share feelings with others. This is the best stress buster that can give you good immediate result. Having a good friend co-worker can help you gain support and sympathy. Take a small break and talk to your colleagues instead of spending time on smartphone, it will make you feel calm and energized.

Be organized and prioritize work

Try to reach office in time and don’t be in a hassle to wind up and leave before end time. Stay organized. No one can do everything at once. Hence prepare a “To Do” list. Put your tasks in order of genuine priority. Identify the tasks that can be done by you and what can be delegated to others to do. Don’t try to control every little step yourself. Break the project into smaller steps in order to be manageable.

Enjoy your lunch break

Try to get away from your work desk for lunch. Avoid discussing work related topics during the lunch break. Discuss other personal or general topics. It will help you relax and recharge and be more productive.

Be proactive about your specific job duties

Talk to the employer if stress is affecting your work performance. An updated description of your job duties and responsibilities will help you find that some of the tasks that have piled up are not included in your job description, and you can gain a little leverage by pointing out that you’ve been putting in extra effort to do the same.

Don’t get into negative discussions

Avoid people who spread negativity. Gossiping and sharing your personal opinions about religion or politics can lead to unnecessary discussions and tensions. Conflict with co-workers can take a toll on physical and emotional health. If conflict finds you anyway, make sure you know how to handle it appropriately. Try to bring positivity and lessen negativity.

Bring in humor

Humor when used at correct place and correct time can act as a great way to relieve stress in the workplace. When you or those around you start taking work too seriously, a joke or funny story will help to lighten up the mood.

Praise yourself atleast once a day

Self motivation can act as a stress buster. Pat yourself on back for small accomplishments even if no one else appreciate it. This will get you a burst of confidence and help you maintain your cool amid the tight deadlines.

Listen to music

Music is effective for relaxation and stress management. When you are stuck up at some task, not able to find any solution to the problem in your work, you can pop your earphones and listen to calm music of your choice. It will help you to relax your muscles, making you feel soothed while releasing the stress of the day. You can even start your day with playing your favorite song while preparing breakfast or getting ready for office or while driving to office.

Establish healthy boundaries

Always checking work related messages or updates at home, will make you feel stressed even at home. Give time to your family and friends when at home. Try to remain away from office laptop or office calls for atleast sometime to gain peace of mind. It’s important to maintain periods where you’re not working or thinking about work. That may mean not checking emails or taking work calls at home in the evening or at weekends.

Take out time for exercise or meditation

Regular exercise will help improve mood, eliminate depression. Meditation can act as an effective way to sharpen focus and relax both the mind and body. Increased concentration, boost in energy levels resulting in high performance are visible benefits of exercising or meditating. So try to take out atleast 20 minutes from your busy life schedule for light exercises.

Sleep well

Lack of sleep is a significant cause of stress. On the other hand, stress usually interrupts with our sleep as we keep on thinking about the undone things at work, stopping us from relaxing enough to fall asleep. Avoid doing any mentally demanding work just few hours before going to sleep. Relax yourself by reading a book or listening music or talking to your family. Don’t lessen your sleep hours. It will ultimately hamper your daytime productivity, creative thinking, problem solving skills and ability to focus. Go to bed and get up at the same time every day, even on weekends. 8 hours of sleep is ideal for most of the adults to operate at their best.