Jobs are usually the main cause of stress in our lives. Everyone who has had a job knows how stressful it can be to cope with everyday requirements at work. Even if you absolutely adore your job, some parts of it may cause burnout or tension.
Whether you enjoy working or not, to be as effective as possible at work you must learn how to manage stress and keep anxiety and tension under control. You don’t have to be a mental well-being guru to apply these simple techniques of stress management.
1. Track stressors and develop healthy responses
This is easier said than done. Most people can’t define the main cause of stress at work. That’s why you should keep a journal for a week or two, and write down all the things that have been stressing you out during that period. Jot down how you felt, what you did and how you reacted. How will that help?
By journaling, you can conclude what main stressors are. When the acute stress period is over, perceiving those stressors from another point of view is the best step towards the solution. Instead of munching down fast food or drinking alcohol, try to remain calm and develop healthier responses. For example, eat an apple, doodle on a piece of paper, read a book or listen to calming music.
2. Forget multitasking
Not being able to keep up with requirements is one of the main stress sources at work. Too many unclear tasks are unhealthy for our brain. Once it was thought that multi-tasking was an amazing and efficient way of solving that problem. However, soon enough, people began to realise that doing two similar or different things at the same time is almost impossible.
By multi-tasking, you’re risking your speed, efficiency and effectiveness, which can lead to more stress. Try to focus on one thing at a time. Once you finish the task, you can shift your focus to something else. Not paying full attention to the job and making mistakes can frustrate us or make us feel anxious, so try not to do that.
3. Establish healthy boundaries
Boundaries are a necessary part of our lives. People tend to get the most out of you. Even though not everyone’s goal is to exploit or use you, you need to learn how to say no, assertively but in a nice way. That’s why setting healthy boundaries is important. Who will take care of your mental health but you?
The pressure of being available non-stop is also a huge cause of stress for many. One of the best ways to build and preserve better boundaries is by having a work-life balance. Even if it contains simple rules like not answering work-related phone calls after work, work-life balance is crucial for your mental health. By creating clear boundaries between work and private life, you’ll minimise the pressure and stress.
4. Take time to recharge
Burnout and chronic stress affect our lives more than we’re aware. If you don’t take time to recharge and rewind, that stress may cause serious health-related problems that will affect the quality of your life. Everyone rewinds and recharges differently. However, one of the most efficient ways is to stop thinking about the work and work-related activities for a while. What can you do instead?
Many people find it helpful to rest and sleep after hours of overworking and stress. Sleep is the best way to let your body recover from sleepless nights and stressful days. However, you need to get high-quality rest to be able to function properly. To get outstanding sleep quality, you should use excellent covers and pillows. The perfect solution would be a weighted blanket that distributes the weight evenly, making you feel calmer and better rested. The evenly distributed weight provides additional comfort and relaxation during your sleep. In the morning you’ll feel fresh and ready to tackle new challenges.
5. Find support
People are social beings that require social and emotional support when they are going through stressful periods. Your family, friends or significant other can be the main source of support. However, while you’re at work, making private phone calls or texting may be considered inappropriate.
That’s why you should develop positive relationships with your colleagues. Colleagues can provide great support considering that you’re spending time in the same environment. If they’ve been in similar situations, they surely know how to manage stress at work. You can support each other through tough times, and who knows, maybe become friends outside of work.
Stress is one of the most uncomfortable states, yet every human has felt it. To deal with it, you simply need to develop healthy coping mechanisms that will help you overcome tough days. Whether it’s a healthy snack, a nap or a supportive colleague, managing stress at work is possible and useful. So, don’t be afraid to set boundaries and fight off the negative emotions. You’ll feel healthier physically and mentally.
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