In today’s fast-paced world, stress is something everyone deals with. For most people, workplace is the major reason for stress. According to research, the percentage of people who are stressed at work is high and with each passing day, it is getting higher at a very rapid pace. Undoubtedly, stress is a silent killer that can deplete your energy, sack your concentration and lower your confidence.
Even, there are hundreds of studies which represent that stress at the workplace can cause health issues, such as headaches, increased blood pressure, obesity, upset stomach, chest pain, heart issues, etc. In severe cases, stress can lead to anxiety, depression, and trouble sleeping. In this post, you will find some simple yet interesting stress-relieving tips to get back to kicking butt.
1. Be Active
Being active is one of the easiest tips to lower your stress level at work. Regular exercising can not make your stress disappear but it helps you in reducing your negative emotional intensity, clearing your thoughts, boosting your patience level and letting you cope with your issues more calmly.
2. Progressive Muscle Relaxation
According to research, Progressive Muscle Relaxation can decrease stress and anxiety level of an individual. Whenever you feel stressed at work, the best idea is to take out some time from your jam-packed schedule to relax your body from head to toes. For this, all you need to do is contract and relax your muscles. The best part of this is you can do so sitting right at your desk.
3. Avoid Conflicts
Interpersonal conflicts take a toll on your overall health. As conflicts among colleagues are so difficult to escape, the better deal is to stay away from conflicts. It means avoid gossiping, avoid sharing your opinions about politics and religion, and more.
4. Take a Deep Breathe
Breathing is another effective stress-relieving idea. According to the Textbook of Natural Medicine, when we feel stressed, our bodies release cortisol, adrenaline, and other hormones automatically and establish a stressed-out feeling. If you feel so, take a step back, and give yourself a breathing break. Take a deep breathe and exhale it completely. (Check out our article – Reduce Stress and Anxiety at Work – Not Your Average Stress and Anxiety Relief Products)
Follow this process for at least 2-3 minutes and it can make a positive impact on your cardiac, digestive, and immune system. You can do it anytime at your own desk, without getting noticed.
5. Do Yoga
Yoga can also help you in lowering your stress level. A research conducted by Harvard University Medical Center shows that yoga can reduce anxiety and stress. Simple yoga poses such as seated backbend, wrist release, seated twist, and others can be done without leaving your desk. Stretch your joints and muscles, lower stress and re-energize in an instant.
6. Be comfortable
Another factor that can cause stress at the workplace is – physical discomfort. Sitting on an uncomfortable chair all day long can make you more reactive to stress Even small things such as office noise can be distracting and can cause frustration. So ensure to be comfortable.
7. Learn Taking Control
There is a solution to every problem. The act of taking control of yourself is in itself empowering and a crucial part of finding a solution to handle stressful situations. It can help you stay calm and have a productive day throughout.
8. Ear Massage
This may sound a little strange, but it’s a proven Chinese technique to reduce work stress. Several medical studies have shown the same result. The trick is to massage the Shen Men point (right in the center of the upper third) of your ear gently. It can help you in decreasing stress and boosting energy.
9. Be Clear on Requirements
Unclear requirements can add up a lot to your work stress. There are many situations in the workplace which can make you feel much more stressed than necessary. These situations include your role in the organization, expectations of your employer from you, constantly changing requirements with little notice, and so on. If you ever find yourself in such a trap, go and talk to your supervisor. It can help you lower your stress level to an extent.
10. Stay Organized
Staying organized at the office plays a huge part in minimizing your stress level. Planning ahead and following that plan properly can help you in staying away from being late, completing your tasks before deadline, and thus keeping you stress-free. So stay organized and avoid the negative effects of clutter.
11. Progressive Relaxation
This is a fast method to reconnect with your body without leaving your seat and helps you combat stress and anxiety. The process doesn’t take long to re-energize your body to tackle workplace challenges without losing your patience and temper.
12. Take a Break
Unfortunately, in order to finish work within a given deadline, a startling number of employees skip out on taking required breaks. It not only keeps your at a high-stress level but also makes exhaustion and burnout more likely to set in. Looking out at your computer screen all day long without taking breaks can stress out your eyes, body, and make a negative impact on overall health. Taking breaks from your busy work schedule is crucial to maintain a healthy working attitude.
13. Exercise Daily
Whether at your home before work or during a break at work, make sure to take out some time for exercise. Regular exercising is an essential part to rid your body of stress. Try to find some time for yourself durgeek_supporting your day to do some exercise. Exercising not only helps in lowering current stress but can also help stave off future stress.
14. Connect with People
A great connection with your co-workers can ease your work troubles. The activities that you do with your colleagues help you relax. Talk to your co-workers and share what’s going on in your mind whenever you get time (lunch time or coffee breaks). It is an excellent stress reliever.
15. Eat Stress-Relieving Food
Even if you follow a proper diet, consider taking an orange with you to your office. Studies represent that the smell of orange (citrus) when you peel it can help you lower your stress level.
16. Walk at Lunch
Many people have realized the negative effects of living a sedentary lifestyle. One best way to combat this situation is to get some time to walk or exercise. Walking in your free time not only help you manage stress but also lift your mood and stay in shape or get into better shape.
17. Take Proper Nap
The inability to sleep is a symptom of stress. Lack of sleep inhibits your ability to deal with stress, which gives rise to negative thoughts. And this negativity can affect your overall mood and outlook. The point is, you can not neglect stress from your life until you don’t have enough sleep. So try to sleep for at least 7 hours a day.
18. Stay Positive
Staying positive in every situation keeps you away from stress. One way to do this is by expressing gratitude. Look for positivity in your life and do not forget to appreciate what you have. Try to be the glass half full rather than the glass half empty.
19. Think Ergonomics
Take out some time and give an outsiders’ look to your office space. Look at your seating arrangement and know is it comfortable. Is your seat comfortable to sit? To avoid stress and other related health issues, you need to ensure your seating arrangement is proper and comfortable.
20. Take Out Some ‘Me Time’
Most people couldn’t spend enough time doing things they actually enjoy due to their hectic schedules. Everyone needs to take out some time for exercising, relaxation, and socializing. So you need to have some ‘Me Time’ to help you stay away from stress.
21. Avoid Unhealthy Habits
Do not rely on smoking, caffeine, or alcohol as a way of coping with stress. It might offer temporary relief to your workplace problems but can never make those problems disappear. You need to find and tackle the cause of your stress.
22. Challenge Yourself
Setting your goals and challenging yourself to achieve them, such as learning a new game or learning a new language, help you in building confidence. It also helps you learn how to deal with stress. Learning new things constantly can help you become more emotionally resilient.
23. Help Others
Studies have shown people who help others in solving their workplace or personal life issues become more resilient. If you find any of your colleague in a situation worse than yours, take an initiative to help him. It can help you in seeing your work issues from a different perspective and make you stronger to deal with them.
24. Accept Things You Can’t Change
Changing a tough situation is not always possible. Try to concentrate on things that you can control. For example, if your current company is about to close, there is nothing in your hand. In a situation like this, you must focus on things you have control over, such as start searching for a new job.
25. Act Rather Than React
When we realize a situation is going out of control, this feeling makes us feel stressed. It activates our stress hormones and makes a negative impact on well-being, confidence, and concentration. If you ever find yourself in this situation, do not panic. Analyze the situation calmly and try to find out a valid solution to that problem instead of overreacting and spoiling everything.
26. Work Smarter, Not Harder
Here, work smarter means prioritize your tasks at work. Firstly, concentrate on those tasks that can make a great difference and leave the least important work to last. Make a plan to complete your tasks within a specified time period. Do not expect to get free at the end of the day. (Check out our article – 100 Ways to be Productive at Work)
Research carried out by Mayo Foundation for Medical Education and Research represents that laughing can help you in reducing stress. Read or watch funny comics or videos when feel stressed at work. Laughing lowers endorphins in the brain that immediately reduces stress and make you feel relieved.
28. Listen to Music
Listening to music is one of the best therapies to relax and reduce your stress level. A research conducted by Stanford University represents that music helps in relaxing in stressful situations and takes your mind off the stress and anxiety causing negative thoughts. Plug in your earphones and listen to your favorite music for some time whenever you feel stressed at work.
29. Natural & Herbal Remedies
According to research, aromatic perfumes, such as lavender help in alleviating stress and anxiety. Use these soothing scents or air fresheners to help you stay calm and stress-free.
30. Have Some Tea
In a study reported by Psychopharmacology, having black tea in office hours helps you lower cortisol levels, which lead to anxiety reduction. Take a break to drink tea and notice a change in your mood.
31. Avoid Multitasking
The pressure of finishing multiple tasks simultaneously can lead to work stress. Working on more than one tasks at a time might seem impressive, but in actual, it is exhausting and highly stressful. Structure your day to work on one task at a time to keep stress level at a minimum.
32. Praise Yourself Every Day
Most employees don’t believe it but it actually works. When you complete your long-term goal successfully, don’t forget to praise yourself for this fantastic job. It will help you improve your confidence level and make you more strong to handle workplace madness.
33. Keep a Vacation File on Your Desk
Take a file and fill it with brochures of locations you want to visit. When you feel stressed, take that file and daydream your way through a specific place. It will motivate you to work well and handle stress with ease.
34. Read a Poem
The images and words have the power to soothe one’s soul. Try reading something of your interest (poetry, sacred or psalm writing ) in your free time to relax your mind and body. It will help you get back to work with great energy.
35. Get Out of Your Office at Least Once Every Day
Sitting on your desk in a cubical all day long sounds stressful in itself. Avoid doing this. Getting out of your workspace and sitting in a completely different environment helps you clear your mind and support your vision to find a solution to your issues.
36. Eat Brazil Nuts
Brazil nuts are rich in selenium, a mineral which can help you prevent depression. You can have some Brazil nuts every day to relieve your stress.
37. Carry Pumpkin Seeds
Pumpkin seeds are excellent source of micronutrients and iron. They are delicious in taste and munching on a handful of pumpkin seeds at work is a healthy way of offering a distraction from stressful moments and boosting your focus on completing daily tasks.
38. Eat Chocolates
Chocolates make people happier – it is scientifically proven. As per research, eating 1.4 ounces of dark chocolate a day has been found to lower anxiety and stress. So keep chocolates with you to boost your mood when you feel low.
39. Socialize Your Work
Discussing a particular work issue with your colleagues can help you come up with different ideas to resolve that issue. It is a great deal to build stronger relationships with your co-workers and find better solutions. (Check out our article – 15 Activities that Bring Employees Together And Why They Are Important for Employee Productivity)
40. Add Greenery to Your Workstation
The greenery around you can make you feel refresh. Put some plants on your workstation. They will work best to help you reduce workplace stress and improve productivity.
41. Talk to Someone Really Close
Sitting on a chair and working continuously often make employees feel stressed. When you feel this, pick up your phone, and make a call to someone you want to talk to at that moment. Taking to someone really close to your heart (mom, dad, husband, wife, friend) is an overwhelming feeling and help you get out of stress.
42. Walk the Walk
A study published in the Journal of Behavior Therapy and Experimental Psychiatry claims that walking like a happy person makes a person feel actually happier. Considering this tip can get yourself right out of a crappy mood.
43. Chew Gum
Chewing gum in stressful situations has been proven to improve alertness and lower stress, anxiety, and salivary cortisol levels. It can help you soothe your nerves and enhance your focus to concentrate on tasks.
Yes, you heard it right. Most of the people believe tears are a sign of instability and weakness, but in actual, a good cry can refresh your overall mood. Stress produced tears not only eliminate toxins from your body buts also minimize stress and anxiety.
45. Lose Your Shoes
Taking off your shoes and putting your feet directly on the floor is an easy stress-relieving idea. Try out this trick and feel relaxed in the office.
46. Participate in Fun Games
Working constantly throughout your office hours is an addition to your stress. Many companies understand this, that’s why they try to arrange some fun time to help their employees take a break from their work and relax. Participate in those fun activities and have some fun. You may also go to your office ‘Playroom’ in your free time to play some games with your colleagues to rejuvenate yourself.
47. Learn to Say NO
You can do anything, but not everything. It is hard to say NO to your seniors and colleagues when they ask you to do their tasks (something out of your work list). Helping others is a good thing but probably a bad idea when you’re already overloaded with work. It can disturb your mental peace and increase your stress level. The better deal is to say No, it may be a healthier option for relieving stress.
48. Close Your Eyes
Closing your eyes for a few minutes while working at the office can help you calm down and reduce stress. When you feel burdened, just close your eyes, and let the world disappear for you for a moment. It is a healthy activity for your nervous system and helps you regain balance and focus. (Check out our review of – Why we Sleep)
49. Eliminate Interruptions
Most of the employees are bombarded with work for the whole day. In today’s industry, regular emails, instant messages, pop-ins, urgent deadlines, phone calls, etc. make employees more distracted than ever. You do not have control over interruptions, but you can control your response. Avoid responding to unnecessary calls and emails and devote that time to your work. It can help you complete your tasks within time without inviting stress.
50. Declutter Your Desk
Workstation organization is a major source of stress. Clutter on your desk can up your stress level and results in unprofessional behavior and decreased productivity. So take out some time from your tight schedule to keep your workstation clean and clutter-free.
Hopefully, these tips can help you learn how to avoid or reduce stress at work. While dealing with workplace stress is a real issue, it is definitely solvable. Consider outlined tips to bring your stress level down and keep your workplace madness to a minimum. By following these tactics you can continue to experience breakthroughs and build some real magic to yourself. Take out a little time to take care of yourself and reap the rewards with a smoother work environment and improved productivity.