Stressed at Work?Here are Simply ways to reduce it
Work stress. Everyone who has ever held a job has, at some point, felt the pressure of work-related stress. Any job can have stressful elements, even if you love what you do. A 2015 American Psychological Association study found that 60 percent of American’s suffer from work-related stress. In the short-term, you may experience pressure to meet a deadline or to fulfill a challenging obligation. But when work stress becomes chronic, it can be overwhelming — and harmful to both physical and emotional health.
There are countless reasons of work stress, whether it comes from being overwhelmed by your workload,conflict between colleagues or low opportunities of promotion.
How do you keep cool under so many demands? You can’t always avoid the tensions that occur on the job. By simply taking a few small steps in how you approach your job, your career — and the stress that comes with it — will feel more manageable.
Here are six things you can do to reduce work stress:
1.Take A Deep Breath
Techniques such as meditation, deep breathing exercises and mindfulness (a state in which you actively observe present experiences and thoughts without judging them) can help melt away stress.
If you’re feeling overwhelmed or are coming out of a tense meeting and need to clear your head, a few minutes of deep breathing will restore balance. It’s like getting the calm and focus of a 90-minute yoga class in three minutes or less at your desk.
In today’s digital world, it’s easy to feel pressure to be available 24 hours a day. Now we have access to our email 24/7, thanks to smartphones and other mobile devices. Don’t be a slave to your inbox any longer. That might mean making a rule not to check email from home in the evening, or not answering the phone during dinner.
3.Take a break
A 2015 Staples Business Advantage survey found that 28 percent of employees feel burnout at a work because they never take any breaks during the day.
The longer you work without taking a mental hiatus, the lower the quality of your work will be. It’ll make you more irritable and frustrated. Spend periods of time when you are neither engaging in work-related activities, nor thinking about work. That’s why it’s critical that you disconnect from time to time, in a way that fits your needs and preferences. Don’t let your vacation days go to waste.. You can have a snack to fuel your brain or get up and walk around to get the blood pumping. Anything is better than sitting in a cloud of stress and anxiety.
4.Develop healthy responses.
Eating badly will stress your system.Instead of attempting to fight stress with fast food or alcohol, do your best to make healthy like eating a low-sugar, high-protein diet. Exercise is a great stress-buster. Yoga can be an excellent choice, but any form of physical activity is beneficial. Also make time for hobbies and favorite activities. According to the CDC, an estimated 60 million Americans do not get sufficient sleep, which is a critical recovery period for the body Getting enough good-quality sleep is also important for effective stress management.
5.Talk to the others.
By taking the time to build relationships in the office, you create an escape from stress in the workplace.Find a co-worker who has a similar interest as you. Healthy employees are typically more productive, so your boss has an incentive to create a work environment that promotes employee well-being.
Start by having an open conversation with your supervisor to come up with an effective plan for managing the stressors you’ve identified. Just remember, small talk can be therapeutic, but the moment things turn toward gossip or office politics, it’s time to get out of the conversation.
6.Get some support.
Accepting help from trusted friends and family members can improve your ability to manage stress. Your employer may also have stress management resources available through an employee assistance program (EAP), including online information, available counseling and referral to mental health professionals, if needed. If you continue to feel overwhelmed by work stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behavior.