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How to Manage Stress at Work

How To Manage Work Stress

Work-related stress can cause mental and physical damage to your body.
Learning how to manage stress at work is a good way to be a positive and happy person.
Workplace stress can manifest itself at your daily job but can be fueled by your activities outside of work.
Staying organized helps to keep knee-jerk reactions at bay when deadlines or feeling behind is an issue.
When you make it a priority to assess your stress level throughout the day, you can see big changes by taking measures that are preventative.

1-Meditation Releases Stress:
Meditation is regularly suggested by medical professionals for stress relief.
Finding the kind of meditation that works for you is key in sticking with the daily practice.
If time is a concern Yoga Nidra is a meditation done in a sleeping position and teaches you to shut your body down, while you focus on your mind.

It is a guided relaxation that can help with a deep state of relaxation and letting go. Some practices teach that it is okay to do this to get to sleep, while others teach that it is imperative to stay coherent to focus on the mind and training it to relax.
This is just one example of deep relaxation through meditation, some find being in nature just as soothing as traditional meditation practices. Spend some time with yourself to find the right techniques that you can use to “let go.”

2-Get Enough Sleep:
Sleep is necessary for physical and mental health.
If you don’t get enough sleep in a day, you may have a harder time dealing with stress and even lash out at people.
Making a schedule that allows for six to eight hours of sleep is important.
If you do not have the time because of other life events, scheduling long naps for the weekend may help you ease some of the weekly stress.

3-Healthy Minds Love Cardio:
Participating in an exercise everyday that gets your heart rate up will help you stay balanced mentally.
Many people choose to exercise in the morning before breakfast, so they can get the energy boost they need for work.
Ten to thirty minutes daily will help you release stress and be ready for the day. This can be running, dancing, walking stairs or whatever you like to do to get a short workout done. If the gym is something you like to do, join the many people who workout midday on their lunch break and get a boost during those sluggish hours after lunch.

4-Become a Morning Person:
Your morning routine may be the culprit in how you handle stress throughout the day.
Make sure your mornings are not rushed and you are ten minutes early for work every day. This will allow you to enjoy the morning without having your whole day be about work.
Skip the extra shots of espresso and go for regular coffee, protein, and whole grains. A breakfast high in protein will help your energy levels during the day and whole grains help keep you full.

5-Get It All Out:
Find a buddy to vent to about your daily stresses at work.
Discuss your need to vent with a friend or coworker and set times away from your job to make a short phone call or text about the stresses you had.
Be receiving and helpful as they vent their issues as well.
Having someone to talk to about the problems you have and gaining active listening skills will help you resolve work stress faster.

6-Take a Break:
Once you have a plan in place to take care of yourself outside of work, it is time to concentrate on what you can change while you are at the workplace.
Many business professionals work through breaks or are salaried, so they don’t get standard breaks allotted. Make it a point to take your breaks and mentally get away from your daily duties. Stretch, do chair yoga, walk around or eat a snack away from your desk.
Tech companies will provide workers with video games and ping-pong tables to take breaks from tedious projects, it is so popular that it is hard to find a technology company that doesn’t provide fun ways to relieve stress for their employees. If there is a suggestion box at your company, this is a great way to help yourself and your coworkers.

7-Soothing Sounds With Help You Tune Out Stress:
One of the easiest ways to learn how to manage stress at work is to listen to music. The music should be relaxing and not disturb your coworkers. You may have to put headphones in or just set a small speaker on your desk at low volume. This will help keep you distracted and focused on being productive.

8-Communication is Key:
Communication is necessary if you are under severe stress with a project. Asking for help isn’t always seen as bad, rather honesty can be a relief for your and your boss. If the key is to be productive and make the company money, you will do a much better job and probably faster if you communicate your needs and frustrations.

9-Your To-Do List Might Lead to Procrastination and Stress:
Your to-do list should be shorter. A long list of things can be daunting, which can cause some to shut down and/or stress about the things they aren’t getting accomplished. Try making three lists: a list that sits on your desk for today’s objectives, a second list that needs to be completed by the end of the week, and a final list that needs to be considered in the future. The only list you see all of the time should be the list that needs to be completed by the end of the day. In the morning check your other lists and take an item or two to your daily to-dos. Keep your personal to-do list separate and hidden away at work, so you aren’t distracted.

10-Organization Will Make Your Day Easier:
Staying organized can make a drastic impact on combating workplace stress. Your work area should be clean and well stocked at all times. At the end of the day take a few minutes to empty trash, clean up your area and stock pens and paper for the next day. Keep a paper and pencil at your desk at all times for notes throughout the day, so you don’t have to spend time trying to remember what someone said, or what you need to accomplish next. Take the time you need to get your emails checked at the end of the day and answer any questions others may have asked. All of these organization techniques will make the start of a new day easier and help keep stressors under control.
Solitude
When all else fails, get lost. Find a quiet place to work away from all of the stress. Move into the break room or request time in an empty office, so you can focus on your tasks easier.
If you are a manager or boss, let everyone know you will be back in an hour or two and work on a different floor in the building.
If you are not management, try requesting some time to work at home or a coffee shop a few days a week. Telecommuting is a great solution to workplace stress if your company allows flex time it is a good investment for your mental health and they save money on desk/office space.

Learning how to manage stress at work is easiest if one new habit a week is introduced.
This will allow you to decide if it works well or you need to try something different.