How to Avoid Stress at Work

In today’s fast-paced world, where everyone has many different responsibilities, dealing with anxiety is easy. Work-related stress can affect your productivity at work and your private life. Each of us should know how to avoid it at work.

What is stress and how does it occur in the work environment?

Stress is a body reaction to any change. The body reacts to these changes with physical, mental and emotional shifts. [1] At work, this can result from excessive workloads, duties, time limits, adverse environments and other work-related conditions.

According to a survey conducted by Kantar TNS in 2018, half of employees admit that their employers have not done enough to reduce unnecessary stress at the workplace. [2]

You can also take different actions to reduce stress at work! Even if your employer takes care of a peaceful working environment, it will be more successful if the employees are also involved.

Often, each of us is stressed about things that cannot be changed, so we cannot make different decisions objectively. How to change this situation?

Ways to cope with stress and avoid it:

  1. Start exercising

Even a few minutes of exercise a day will improve your mood, increase your energy levels and improve your concentration. Planning 30 minutes daily to get moving is not that difficult, even a good stretch in the morning will help you to be calmer. Walking to and from work during the day also creates positive emotions that can reduce stress levels.

  1. Use healthy food

It is no secret that our quality of life depends on our diet. Reduce your sugar intake so you can avoid running out of energy. Increase your intake of OMEGA-3 as well as B12 vitamins to improve your mood and ease stress. If you try to stay away from popular stimulants like caffeine and nicotine, you will see positive changes over time.

  1. Get enough sleep

You must have noticed that sleeping well can make your day more productive and easier to make decisions. One of your goals might be to sleep 8 hours every night. Plan what time you need to wake up the next morning so you can understand when to go to bed. To help you fall asleep, try to avoid looking at the screens for at least one hour before going to bed. [4]

  1. Find out what your job requirements are

If you do not know what your employer expects you to do, it is difficult to determine if what you have done is enough or if you should do more. It is possible to solve this situation by talking to your direct employer One conversation can answer many questions that cause unnecessary stress.

  1. Avoid conflicts

Avoiding confrontation is not easy, but it’s possible if you do not express your personal opinion on various specific topics, such as politics, religion, etc., as these can generate lively debate. Also, be careful with making jokes. However, if a conflict does occur, try to be calm, speak up so that negative emotions are not amplified.

  1. Plan your day and responsibilities

If you plan your time, you will not have to rush in the morning and be late for work, you can do all without hurry. Schedule a rest time on a working day, sort tasks by priority. You may be able to delegate tasks to someone else.

  1. Be comfortable

Physical discomfort can also cause stress. Of course, sitting in an uncomfortable chair for only a few minutes will not make you stressful, but regular discomfort will cause back pain and pain in other parts of the body that can cause stress. Even small things like office noise can cause frustration. Try to provide yourself with a comfortable workplace; this may also require interacting with your immediate supervisor.

  1. Forget about multitasking

Some time ago, multitasking was proclaimed a great way to get the most out of your time and do more during the day. Over time, people realized that simultaneously talking on the phone and making calculations decreases accuracy and increases the number of errors. This type of activity causes emotional turmoil that has a significant impact on stress levels.

  1. Control your perfectionism

Sometimes, being a perfectionist, you have to worry about yourself and those around you. In busy moments, short-term jobs you may not be able to do everything perfectly, but that’s not a bad thing. Doing everything that was possible under certain circumstances will produce good results even when things are not perfect. And it will be much less stressful. [4]

Sources:

[1] “6 Easy Ways How To Reduce Stress at Work (And Be Happy).” 10 Jun. 2019, https://www.snacknation.com/blog/how-to-reduce-stress-at-work/. Accessed 16 Jan. 2020.

[2] “Pētījums: Vairāk nekā puse strādājošo darba izraisītā stresa ….” https://incsr.eu/petijums-vairak-neka-puse-stradajoso-darba-izraisita-stresa-un-parslodzes-del-saskarusies-ar-miega-problemam/. Accessed 16 Jan. 2020.

[3]  “6 Easy Ways How To Reduce Stress at Work (And Be Happy).” 10 Jun. 2019, https://www.snacknation.com/blog/how-to-reduce-stress-at-work/. Accessed 16 Jan. 2020.

[4] “9 Simple Ways to Deal With Stress at Work – Verywell Mind.” 1 Jul. 2019, https://www.verywellmind.com/how-to-deal-with-stress-at-work-3145273. Accessed 16 Jan. 2020.

 

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