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Knowing the ways to Manage stress in the workplace is crucial for maintaining productivity, work life balance, job satisfaction, and overall well-being.
When was the last time? You became frustrated and anxious about the job and your personal life, then decided to quit the job immediately, Then you remembered your loans and other commitments, stopped yourself from resigning, and started rethinking your decision.
Workplace stress has become an almost inevitable part of many people’s daily lives. As per the American Institute of Stress, 83% of US workers say they suffer from daily work-related stress.
1. Practice Mindfulness and Meditation
Mindfulness and meditation are powerful stress management techniques that can help you stay present and calm. According to the American Psychological Association, mindfulness can significantly reduce/manage stress and improve cognitive function.
Mindfulness practice helps individuals respond to any given situation, Instead of reacting at the workplace, techniques such as deep breathing and mindful movement can be easily integrated into your workday. It also helps employees become psychologically strong and handle workplace issues more efficiently.
Mindfulness practices help to adapt to changing work demands and multi-tasking, which is crucial for maintaining focus. Mindfulness practices help in having a clear and calm mind, which is essential for effective decision making.
Encourage employees to take mini breaks to practice mindfulness meditation and breathing practices. Google offers mindfulness training programs to its employees, emphasizing the importance of mental well-being and stress management skills.
2. Stay Organized
It is expected to get many tasks in a day from different sources; if you don’t organize your tasks, you end up postponing things, which results in missing deadlines, getting late for important meetings, and your stress level starting to increase. One of the main causes of stress is often disorganization.
Giving importance to your time as well as others time is crucial for better time management. Staying organized helps you prioritize tasks, meet deadlines, and avoid feeling overwhelmed. Use tools like planners, to-do lists, and digital apps to keep track of your tasks and deadlines.
Industry Insight: Apps like Trello and Asana are popular among professionals for task management and organization.
3. Take Regular Breaks
There is a phenomenon called the “fading effect” or “learning plateau,” where your brain slows down in learning new information after 20 minutes, though it depends on individual capacity.
It is suggested that taking regular breaks is essential for maintaining productivity and to manage stress. The Pomodoro Technique, which involves working for 25 minutes and then taking a 5-minute break to do things you love, can help prevent burnout and keep your mind fresh. This technique is considered one of the best methods for any type of learning as well.
4. Exercise Regularly
When you do yoga, aerobics, or any other form of physical exercise, you release endorphins, which are natural stress relievers. Even short, frequent exercise sessions, such as a brisk walk during lunch breaks, can make a significant difference, which enhances energy levels and mood and reduces stress levels.
At the desk like Neck stretching, shoulder rotation, Seated spinal twists, Seated Leg lifts, Calf raising, walking for meetings, stair climbing, deep Breathing techniques etc.,
Best Practice: Many companies are incorporating fitness programs and on-site gyms to encourage employees to stay active.
5. Maintain a Healthy Diet
People who eat slowly are more relaxed and calm, whereas people who eat fast are more impatient. Most working people have less time for lunch and, most of the time, dinner outside. With your hectic life schedule, never forget to give importance to what you eat.
Managing stress greatly benefits from eating a balanced diet. Foods rich in vitamins, minerals, and antioxidants can help reduce the negative effects of stress on the body. Proper nutrition will definitely improve your energy level and mood variation. A lot of sweets and coffee can make stress symptoms worse, so reduce them.
Practical Tip: Keep healthy snacks like nuts, fruits, and yogurt at your desk to maintain energy levels and manage stress. Include sprouts in your daily diet and eat more fruits and vegetables.
6. Build a Support Network
Relationships with people are the key to many problems, whether you are at work or with your family. Having a strong support network is vital for stress management.
Colleagues, friends, and family can provide emotional support and practical advice. Building positive relationships at work can create a more supportive and less stressful environment.
Tips to build relationships: Engage with colleagues with an open mind and respect. Show appreciation for their efforts, simple thank-you note. Engage in social events and activities organized at your workplace. Maintain a healthy work-life balance.
7. Set Realistic Goals
“A recent hire at a mid-level executive position wishes to take over as CEO of the company within the next year.” This goal is overly ambitious, and it takes time to earn trust, build relationships, and understand the company culture.
Having unrealistic expectations can cause unhappiness and restlessness. Setting realistic and achievable goals is essential for managing stress. Use the SMART criteria (Specific, Measurable, Achievable, Relevant, and time-bound) to set your goals.
8. Learn to Say No
Understanding the roles and responsibilities in a position at any level is important to setting boundaries and prioritizing your workload effectively. Learning to say no is a critical stress-management skill.
Overcommitting to tasks might result in stress. Practice assertiveness to say no respectfully and communicate clearly with your colleagues and supervisors about your workload.
9. Create a Positive Work Environment
Personalizing your workspace are will impact your mood, productivity. Personalize your workspace with items that make you feel comfortable and relaxed. Ensure your workspace is ergonomic and conducive to productivity. Organizations are increasingly investing in creating positive and inclusive work environments to enhance employee well-being.
- Display photos of loved ones or any memorable moments to inspire.
- Keep desk lamp, plants, Aromatherapy, and light music.
- Use comfortable chair, desk setup to prevent discomfort. Display motivational quotes or affirmations.
10. Seek Professional Help if Needed
Recognizing when you need professional help is crucial. If you have persistent anxiety, irritability, difficulty focusing, headaches, or too many digestive issues, or if stress interferes with daily functioning and relationships, don’t hesitate to reach out for professional help.
Stress management training or a stress management course can provide you with the tools and techniques to manage stress effectively. Speak to Employee assistance programs representatives for seeking counseling.
Manage Stress by being calm
Managing stress in the workplace is essential for maintaining both personal and professional well-being. By incorporating these ten strategies into your daily routine, you can manage stress, enhance productivity, and improve your overall quality of life.
What stress management techniques have you found most effective in your workplace? Share your thoughts in the comments below!
