Stress impacts us both mentally and physically, so it is important to find ways to prevent it from getting the best of you. Everyone experiences some form of stress one way or another, whether it’s mild or far more severe. Next time you find yourself experiencing excessive worrying, out-of-control thoughts, sweaty palms, and a rapid heartbeat, take a moment and find these helpful ways to manage workplace stress when it strikes you next.
Take Deep Breaths
By taking deep breaths, your heart rate will be able to slow down, making it easier for you to feel calmer. At the same time, your body sends a message to your brain to simply “relax” and allows you to think more clearly. Focusing on your breath can help to distract yourself from excessive thoughts, allowing your body to disengage with the mind. If you’re experiencing stress while at work, step away from your desk for 10-15 minutes, drink water and take some deep breaths. Implementing breathing techniques and healthy habits while taking breaks can improve your well-being and relieve anxious feelings.
Practice Self-Care
Build time into your day for self-care. It should be an essential part of your lifestyle as it is a major element of overcoming stress and burnout. Self-care can help you establish a healthy relationship with yourself and explore your needs. Find techniques that work for you to manage your mental and physical wellness at work. Self-care techniques you can use in the workplace include listening to your favorite music or podcast while at your desk, eating nutritious meals, drinking plenty of water, taking a walk or getting out into nature during breaks, and socializing with coworkers in-person or virtually. Celebrating your accomplishments, such as completing challenging tasks, reaching goals and overcoming anxious feelings, can build confidence, help you remember your skills, and remind you of your value at work.
Time Management
Strict deadlines and large workloads are usually the major causes of workplace stress. Time management strategies can help with prioritizing your tasks and time to meet deadlines efficiently and develop quality work. Create a to-do list, focus on one task at a time and try to identify what time of day you feel most productive. If you’re prepared, meeting those deadlines won’t feel like such a heavy burden.
Take Notes
If you are someone who needs to write something down for it to stick in your mind, then this will be helpful. When stress kicks in, take note and list what caused it. Figuring out the causes of your stresses can help you either a) avoid the same situation next time or b) help you be better prepared if it is something unavoidable. Being aware of stressful triggers is always good to know.
Seek Professional Help
Seeing a therapist is normalized now more than ever. There is nothing to be ashamed or afraid of when seeking professional help. A therapist helps you gain self-awareness of your anxiety’s origin and triggers, and counselors can teach you coping mechanisms to manage stress effectively in work situations. Learning coping mechanisms that may reduce stress at work can help you be successful in your job and develop a healthy work-life balance.
Remember You’re Not Alone
Stress and anxiety may involve isolating yourself from others to avoid pressure in social settings. It’s important to remember to communicate with your friends or people you’re close with at work as a reminder you’re not alone. You may find that other people are also going through the same thing, and you can find ways to manage stress together. Being around those who are in the same boat will give you comfort and familiarity because you share a common journey. They may give you a new perspective and solutions for work stress, and they can also provide comfort to remind you your situation can get better if you’re proactive about your mental health.
There is no way to completely eliminate stress and anxiety, but it is possible to find ways to relieve it rather than letting it take control of your life. Understanding stress and knowing how to manage it while at work can help you reach your goals and maintain good health. Try any of these helpful ways and see what works for you.