How To Manage Stress At Work (5 Relaxation Tools)

How To Manage Stress At Work

If you want to learn how to manage stress at work read on for these 5 relaxation tools.

Most of the jobs nowadays require employees to stay alert at all times. Workers have a lot on their plates, from taking additional work to working weekends.

If you are working somewhere, you might have felt the pressure of meeting deadlines and providing top-notch quality.

Not just that, but there are various other stressors at work that employees only realize when they join an organization. Therefore, stress related to work is more common than ever, which can have dangerous health consequences.

Even if you are doing your dream job, there might be times when you feel overwhelmed with responsibilities. Every kind of work has certain stressful elements that you have to manage sooner or later. If not managed properly, these stressors can take a toll on your mental and physical health. Also, when short-term stress turns into a chronic problem, it will disrupt your personal life.

You cannot always avoid becoming stressed at work, but you can manage it with the help of some simple tips.

As you might know, I am a multi bestselling wellness author with about 2 million books sold.

Plus I founded a research based online course on relaxation called The Anxiety Cure.

I love sharing insights and strategies to help people to be happier, calmer, more successful.

With this in mind I put together this quick guide on how to manage stress at work.

Before discussing these tips, let’s talk about some common causes of stress at work.

Factors leading to Work-Related Stress:

  • Demanding and difficult job responsibilities.
  • Unsatisfactory salary packages.
  • Fewer opportunities for growth at work.
  • Higher performance expectations.
  • Lack of support from colleagues.
  • Added workload and sitting late for hours after work.
  • Lack of acknowledgment by the senior authorities.  

Now that you know some common stress-related factors at work, it is time to learn how to manage them.

How To Manage Stress At Work

1. Identify your Stressors

journal is therapyFirstly, try to identify what kind of stressors you have at work. When you are aware of the problem you are dealing with, it will be easier to find its solution.

Nowadays, employers are also hiring organizational psychologists to maintain wellness in the workplace and manage different stressful situations side by side.

Therefore, you should keep a weekly journal for your workplace and note down problems that increase your cortisol levels.

Moreover, try to identify how you respond to such conditions. See if your mood changes or you feel demotivated to perform a particular task.

By identifying what is going wrong with your professional life, you can easily manage stress.

2. Create some Boundaries

It’s easy to mix up your personal and professional lives in today’s digital environment. Usually, workers feel stressed at work, and the same stress becomes an inevitable part of their personal life. Therefore, you must avoid your workplace stressors becoming your life problems in return.

By creating some boundaries, you can keep work-related stress at bay and make the most of your personal life. Otherwise, you will feel miserable and depressed all the time. If you want to spend quality time with your family and friends, try to have a good work-life balance. 

I share a lot of helpful boundary tools in my online course Manage and Avoid Drama Llamas.

Plus below are some easy ways to create these boundaries are:

  • Only open your workplace emails when at work.
  • Do not answer office-related calls when around family or having dinner.
  • Avoid discussing work-related factors that are out of your control for now.
  • Try to be mentally present when spending time with your close ones.
  • In general, you should establish the rule that what happens at work stays there for good – so you can enjoy your time away from work.

3. Learn How to Stay Calm

yoga for work stressThere are numerous relaxation techniques that you can practice to stay calm at work. You can adapt the habit of meditating twice a day or whenever you feel pressured at work. Besides meditation, practice yoga daily as it is healthy for your mind and body.

By staying connected with your inner self, you have the power to control different stressors and limit their influence. Also, deep breathing exercises during work can help you stay calm regardless of what goes on around you. One more thing you can do is appreciate little things in life.

For example, you can enjoy a wholesome meal at work or take a walk during your office break. If you still feel unmotivated for work, take some time out to call your closest friend or meet them for lunch.

These little things bring simple pleasure and help you manage stress at work.

4. Recharge Yourself by Taking a Break

manage work stressWhen under stress, take a break! Yes, it might sound easier than in reality, but taking a break is the best possible solution for you.

Everyone needs to recharge themselves from time to time.

If you want to avoid workplace burnout, plan a small weekend getaway with your loved ones. If you have some annual paid leaves left, try to switch off from work and spend quality time with yourself.

You can either stay at home, cook your favorite meal, or have brunch with your family.

Whatever you plan to do during your break time, make sure you do not think about work-related activities. By doing so, you will instantly feel rejuvenated by detaching yourself from work.

There is no point wasting these precious days by thinking about factors you cannot fully control. If you cannot go on vacation, do what’s possible at the moment.

For instance, switch off your smartphone or think about performing a non-work activity in your office break.

5. Consult your Supervisor

talk about your feelings manage stressIf things get out of control at work, refer to your supervisor at your earliest.

Keep in mind that effective and timely communication can resolve most of your workplace issues. Moreover, your supervisor’s responsibility is to create an engaging and healthy environment to work.

If the employee’s well-being is at risk, the supervisor must make necessary changes to increase the employee’s motivation. Supervisors are well-aware that stressful situations lead to demotivation at work. When you consult them regarding your workplace issues, it will help them better understand the current situation.

You can also advise them to create an effective stress-management plan for the workplace.

In this way, your supervisor will stay informed of what goes on in the office and control the mentioned stressors.

The Bottom Line on Managing Stress at Work

All in all, do your best to manage stress at work, or it will disrupt your everyday life. By following the tips mentioned above, you can easily control your stress levels and enjoy life to the fullest. Instead of overthinking about things you cannot control, do what’s needed to relieve some of your workplace stress. Soon, you will get better at managing stress and live a tension-free life!

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