Having a bad day at work? Dreaming of crawling under your comfy blanket at home?
Let’s face it; workplace isn’t the ideal place for most of us due to all the stress and workload we have to face every day. It can be challenging to relieve the stress at work, especially if you have to meet the deadlines, schedule meetings, and deal with coworkers who just won’t stop talking your ears off. Now imagine receiving an email from your boss about an unfinished assignment when you finally get home. Consistent work-related stress can cause various physical and mental issues. It’s imperative to take measures to cope with stress at work before things get really ugly.
Here are some ideas to relieve the stress at work effectively
Identify the Sources of Your Stress
Keep a note of situations that lead to stress and your reaction to them for a week or two. Documenting the sources of your stress, people and situations involved in it, your response to it, and the options to manage it will help you take control of your life. Once you clearly identify the triggers, you can formulate a plan to overcome them and meet the people who can help you. For example, if you’re having trouble managing your time, you can take online courses or hire a business coach.
Learn How to Relax
When the phone calls, emails, assignments, and meetings turn your day into a chaotic mess of negativity, try to calm your nerves by practicing relaxation exercises. Mindfulness and deep-breathing are quick and easy exercises to reduce your stress level immediately. These will not only help to melt away your stress but also change your state of mind and allow you to take some time before reacting to the triggers. You can practice deep-breathing and mindfulness sitting at in your work desk. Walking around in your office is also an effective way of shifting your focus and reducing stress. With a calm mind, you can think of a solution instead of magnifying the problem at hand.
Take Frequent Breaks to Recharge
To avoid chronic stress and burnout, allow yourself to get up every other hour and walk around, stretch, get water, or say hi to your colleagues. Sitting down at your desk or work station continuously will make you feel disconnected and let the work-related stress get a toll on your mental wellbeing. Brief break every now and then will give you time to rejuvenate and restore your energy level to perform the task more efficiently.
Set Some Boundaries
If you feel pressured and apprehensive about your work even when you are at home, it’s time for you to establish some healthy boundaries. Make some rules not to check your emails after work hours or answer a work call during dinner. It’s highly significant to have some time when you are not thinking about work to maintain the balance of your work-home life. Setting boundaries between these two realms will reduce the possibility of work-life conflict and the stress that comes with it.
Disorganized routine and work schedule can contribute to work-related burnout and stress. Planning ahead and knowing exactly what you’re expected to do will help to keep stress at work away. Staying organized will ensure that you don’t have to rush in the morning because you’re running late for office or a meeting. It will also give you a precise idea of the high-priority tasks. If a project seems to be huge, you can break it into smaller, easily achievable steps.