The third annual Work Stress Survey shows that 8 out 10 Americans experience significant stress at work. Topping the list of stressors is poor pay and excessive projects. While insufficient pay and mountains of assignments are combated on an individual level, there are several general stress reducing tips that will help anyone in any positon. In 12 Ways to Ditch Stress at Work Part 1 we discussed the first 6 ways to reduce stress at the job.
Here are 6 full proof ways to ditch stress at work.
[note note_color=”#efefef”][dropcap]7[/dropcap]Stop Interruptions. It can be difficult to control habitual interrupters, but you can control your responses. You can accept the interruption or stop the interruption. There are also preventative measures that will decrease the likelihood of distractions like office hours, having certain times when you respond to emails, or closing your door when you have to focus.[/note]
[note note_color=”#efefef”][dropcap]8[/dropcap]Press the Panic Button. If you feel yourself getting anxious, utilize acupuncture techniques to instantly reduce stress by using your thumb to apply pressure to the side of your middle finger.[/note]
[note note_color=”#efefef”][dropcap]9[/dropcap] Talk Down Stressful Co-Workers. Every office has those individuals who live in the stress zone and negatively impact others with their behavior. Try approaching these individuals and discussing their behavior and its impacts on others in a respectful tone. Or request that a manager or supervisor talk to the individual.[/note]
[note note_color=”#efefef”][dropcap]10[/dropcap]Be a Cheerleader. Instead of dwelling on the negative aspects of the job or becoming overwhelmed by your projects, pump yourself up with positive messages. Encouraging thoughts are a stronger motivator than negative ones.[/note]
[note note_color=”#efefef”][dropcap]11[/dropcap]Flip the Script. What happens in the office, its players, events, and their effects on you can change depending on your interpretation. So instead of seeing the recent announcement of the acquisition of a big time client as a stressful event, interpret it as a major opportunity for you to show off your abilities and help your team.[/note]
[note note_color=”#efefef”][dropcap]12[/dropcap]Eat Well and Sleep Better. When we experience stress at work, we often skip meals and go without sleep. Avoid both. Mentally and physically we function better when we are well nourished and energized.[/note]
40% of American adults can’t sleep at night because of stress at work. The average professional has between 30 and 100 projects on their plate, leading to burn out, fatigue, and overall worker dissatisfaction. Business psychologist, Sharon Melnick, says, “People often ask me for answers. Everyone can get overwhelmed.” But there are still simple ways for American professionals to reduce stress at work, and still fulfill your professional obligations.
Here are 12 simple strategies to lower stress at work without lowering your productivity.
[note note_color=”#efefef”][dropcap]1[/dropcap]Design Your Calendar for Focus and Energy. There is a belief that the longer we work, the more productive we will be. The exact opposite is true. The longer we work, the more energy we lose and the less productive we become. Place breaks in your work day to re-energize. Energy experts advise 90 minutes of intense concentration followed by a period of rest.[/note]
[note note_color=”#efefef”][dropcap]2[/dropcap]Be Active. Recognize the situations that you can control and do so. Although you can’t control every situation, you are always in control of your reactions and responses.[/note]
[note note_color=”#efefef”][dropcap]3[/dropcap]Remember to Breathe. Practicing deep breathing is a quick way to reduce stress at work and regain balance throughout a hectic work day. A common technique is to inhale for 5 seconds, hold, then exhale in equal counts through the nose.[/note]
[note note_color=”#efefef”][dropcap]4[/dropcap]Recognize Internal Stress. Often we are our worse stressor, especially if we focus on the perceptions of others. Concentrate on the actual work, and not if it is going to impress someone. More often than not, the work is a higher quality and has a better chance to impress than otherwise.[/note]
[note note_color=”#efefef”][dropcap]5[/dropcap]Cool Down Quickly. Instead of instantly reacting to an infuriating incident or comment, take time to practice a “cooling breath.” Breathe in through the mouth as if sipping through a straw, and breathe out through the mouth.[/note]
[note note_color=”#efefef”][dropcap]6[/dropcap]Prioritize Priorities. Some priorities are less timely than others. Managing this tip on a daily basis can lower stress at work as you get what must be done first out of the way. You will literally feel better as the day progresses, knowing that the most time sensitive projects are complete.[/note]
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