Stress is an interesting phenomenon because, while everyone feels it some of the time, its impact and effect can vary drastically from person to person. It is widely agreed that some amount of stress can actually be beneficial in driving productivity and encouraging innovation, but it is important to be able to identify your personal threshold and know what to do when you become overwhelmed. If untreated, stress can cause headaches, insomnia, and depression, as well as contribute to heart disease and obesity. The number one stressor in the United States is related to job pressure, often affected by tension from co-workers and work overload, so finding ways to manage stress in the workplace is expressly important.
Identify the Source
The first step to managing stress is being able to identify its origin. Whether your concerns stem from the workplace or your personal life, pinpointing the catalyst can help you figure out the best way to reduce your stress. Self honesty is vital here. If you understand your own strengths and weaknesses it is easier to identify stressors that can be reduced or eliminated altogether.
Managing Stress
Reorganize your Life
The beginning of the year is the perfect time to organize, prioritize, and start off fresh. Make sure you balance your schedule between work, family, and social time. Avoid overscheduling, as well. Give yourself space between meetings or appointments to take a breather, by determining what tasks you absolutely have to accomplish and what can be postponed until later.
Here are some helpful tips for task management:
- Take care of your high-priority goals first. You are most productive at the beginning of the day, so get your difficult projects done early.
- Divide larger projects into multiple stages. Focus on individual steps, and when you accomplish one it will encourage you to keep going.
- Share the load. It is important to know when you delegate to your colleagues. This has the added benefit of offering you a new perspective on your project.
Stay Healthy
It is easy to let nutrition and exercise fall by the wayside when you are overwhelmed at work, but this can often exacerbate your stress level even further. Getting 30 minutes of exercise every day helps elevate your mood and increase your overall energy level. Taking a break to go for a walk will also allow you to reflect and refocus on your work.
Maintaining healthy eating habits is just as important. By eating smaller, nutritious meals throughout the day, you can keep your blood sugar level without experiencing the lethargy associated with overeating. Excessive sugar and carbs and chemically-altering substances, such as nicotine and caffeine, can cause mood spikes and anxiousness.
One of the most overlooked causes of stress is a lack of sleep and for many it is the norm to operate on as little as four hours each night. Improve your quality and quantity of sleep by keeping a consistent schedule every day of the week, including the weekend. Getting a full eight hours in can improve your problem-solving skills and increase your focus, letting you make the most of each day and taking some of the pressure off.
Avoid Bad Habits
Try to be as positive about your job as possible. Simply thinking positively can improve your outlook on a situation. Similarly, avoid negative situations and co-workers that can drain you of your energy. If necessary, request a transfer to a different department.
Clear your desk of clutter. Working in a clean, organized area makes it easier to find anything you need and lets you focus entirely on the task at hand.
Don’t be a perfectionist. Make sure that your goals are realistic, achievable, and time-based. Open-ended goals are easy to put off and unrealistic goals cause unnecessary stress.
Laugh. While it is important to remain professional, finding the humor in a situation lightens the mood and helps facilitate creativity. Laughter is a great cure for ailments and stress is no exception.
Reach Out
Sometimes all you need is to feel like someone is on your side. Leaning on your friends and family offers a stable support system to help get you through the tough times. Building strong workplace relationships can help insulate you from negative job stress, as well. The beginning of the year is also the perfect time make new relationships. Joining a local club or volunteering in your free time is a great way to engage with your community and develop new social connections.
Take Control of Your Job
Honesty is incredibly important in the workplace, and it can help avoid some of the miscommunication that causes stress in the first place. Be honest with yourself and your superiors if you are feeling overwhelmed. Have an open and constructive conversation about what aspects of your job are causing you stress. Redistributing workload can have a marked improvement on the productivity of the whole office.
If you begin to feel like your job is becoming stale, or you are losing interest, request new responsibilities. Trying a new task or new job can help refresh your interest in your work, and also improves your resume.
If all else fails, don’t hesitate to take time off. Vacation days exist for a reason, and taking a break from work allows you to relax, recharge, and take perspective.
