Work can be stressful. Whether you are worried about getting laid off or you are constantly overloaded with projects, most people experience stress at one point or another at work. In fact, nearly half of all adults report that the stress they experience at work impacts their overall health.
Also read: 5 Ways To Help Your Employees Manage Stress
While experiencing some stress in the workplace is normal and even healthy, excessive stress at work can interfere with your productivity and impact your physical and mental health. You can’t control everything at work, but you are also not completely powerless. No matter what the source of stress is at your job, there are things you can do to improve your job satisfaction and increase your overall well-being both in and out of the workplace.
Here are ten ways you can fight back against stress in the workplace.
10. Reach out to other people.
Find a co-worker or a trusted friend to talk to about your stressors at work. Talking to a co-worker may help because they will probably be able to relate to your troubles and talking to a friend might be useful because they can act as a non-biased third party. Research actually shows that having a close friend at work can increase productivity.
9. Ask for help.
If you are overloaded with projects, there might be a way to take some of that work off of your plate. Look into virtual bookkeeping services or even freelance editors to help you finish up some loose ends that always end up taking up your time and stressing you out.
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8. Play some music.
If it does not affect your coworkers, play some light music in the background while you are working. Listening to music helps decrease stress overall by triggering some natural stress reducing chemicals in your body.
Also read: How Productive Are You When Listening To Music At Work?
7. Get some exercise.
Getting physical exercise outside of work will help lower your stress levels overall. Make sure to make some time for physical activity either before or after work so your physical health can be at its best.
6. Take a deep breath.
If you’re overwhelmed or tense at work and need to clear your head, take a few minutes to do some deep breathing. This will help restore balance, calmness, and focus at your desk.
Also read: Mindfulness and Happiness at Work: How a Few Breaths Can Improve Your Business
5. Stop interruptions.
It is likely stressful when you are trying to get some work done and you keep getting interrupted. If you want to be productive, turn off your phone and your email so you can focus on your work. Close the door to your office if you have one so no one is able to interrupt your thoughts.
4. Eat well.
Your diet can have a large impact on how you feel while you’re working. Eating small, healthy meals frequently can help you maintain stable blood sugar, which will keep your energy and focus intact. Having low blood sugar can leave you feeling anxious and eating too much food can make you feel lethargic.
3. Make sure to get enough sleep.
While you may feel like you are low on time to get enough sleep every night, it is important to make sleep a priority. Losing sleep interferes with your productivity at work and your ability to focus, which can both lead to stress. The more sleep you get, the better equipped you will be to cope with workplace stress.
2. Keep your desk organized.
Working in a cluttered environment can lead to frustration and stress. Take some time each day to clear up your desk and throw away and unneeded items.
1. Make boundaries.
Many people feel pressured to be constantly available or obligated to keep checking their email for work-related messages. However, it’s important to establish boundaries that will help you maintain periods that you are not focused on work. Take some personal time to get away from your professional life recharge.
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My go-to’s are 2, 3 and 8. Getting enough sleep helps me have a better outlook on my work. When I’m tired, work is the last thing I want to do. I also love working in a clutter-free environment. Trying to work around piles of papers can be so frustrating!