How to Overcome Work Stress
7 steps to help you get through the day.
Workplace stress affects everyone from time to time, but it can be challenging for those who don’t know how to manage it. However, with the right approach, you can learn how to overcome the obstacles in your career path and focus on what really matters: staying healthy and happy!
Below are 7 steps for overcoming work stress and finding peace of mind in your workplace.
Take a mental break from work
Whether taking a walk outside or reading something unrelated to what you do at lunchtime, make time every day for activities that help relieve tension without distracting you from getting tasks done at home or work (e-mailing friends about happy hour plans doesn’t count).
- take a walk;
- read a book;
- watch a movie;
- go for a run;
- go to the gym;
- take a yoga class;
- find something that you enjoy doing.
There are also mental health apps where you can listen to meditations, do tasks and connect with others. For example, in the Sensera app, you can listen to a CBT audio session in as little as 10 minutes.
Figure out your priorities
When it comes down to it, everyone has the same amount of time in a day. You can’t do everything, so you must learn how to prioritize your tasks and choose where you spend your energy.
For this strategy to work, you must be honest about what’s most essential and least important. It might not be easy at first, but trust me: if something isn’t getting done because it’s not important enough for you at that moment — or if someone else is doing it better than you would — it doesn’t belong on your plate!
Have a realistic view of what you can and cannot accomplish
If you’re going to overcome work stress, it’s important to have a realistic view of what you can and cannot accomplish. You can’t control every aspect of your job — that’s okay! Many things will be out of your control, but some only require a little effort.
Focus on those things instead. For example:
- Focus on the things that impact your life and career — like your relationships with coworkers and bosses, as well as how involved you are with projects at work (or if this is just not happening).
- Focus on being respectful toward others at work (and ensuring others are respectful toward you). This includes remembering basic human decency when interacting with people throughout the day — whether they’re coworkers or customers!
Talk with someone about your problems
Talking with someone about your problems is a great way to get a fresh perspective on things and make yourself feel better. You can speak to a friend or family member, but it may be best to talk with your supervisor or Human Resources department if you have work issues. If the issue persists after talking with others, consider speaking with a therapist or counselor who can help guide you through it.
Eat balanced meals, exercise regularly, and get enough sleep
- Eat a balanced diet.
- Exercise regularly.
- Get enough sleep.
- Don’t eat junk food, drink too much alcohol, or smoke cigarettes — these things can contribute to stress and negative moods and increase your risk of developing severe health conditions (e.g., heart disease, cancer).
Learn how to say “no.”
You’ve got to learn how to say “no.”
How? Well, it’s simple: don’t be afraid of saying “no.” If you keep doing things that no longer serve your goals, they will eventually stop working and stress you out. Say “no” when a project is not aligned with your priorities or doesn’t contribute anything towards your goals. If people are requesting things from you that will take away from what needs to be done, then politely decline requests until later when it’s more convenient for all parties involved.
Look for a new job if you’re feeling overwhelmed by your current position
If you’re feeling frustrated and overwhelmed by your job, it might be time to consider whether or not it’s the right fit for you. If your current position makes you unhappy, it’s time to start looking for a new job.
You can start by talking with your supervisor about what has been happening at work and why you feel so stressed. They may have some suggestions for how to improve things in this area.
If you feel uncomfortable approaching them directly or if they don’t offer any advice that seems helpful, then talk with human resources about the situation instead. They may recommend another position within their department or another department entirely that would better suit your needs and interests — and could even get approved by management!
Conclusion
Work stress can be a burden, but you don’t have to struggle alone. You can take practical steps to limit and manage your stress. Incorporating some of the abovementioned strategies can help you have a healthier and more productive work life.
