Ways of reducing stress at work

The average business professional has 30 to 100 projects on their plate.Workers are been interrupted seven times an hour and distracted up to 2.1 hours a day. And four out of 10 people working at large companies are experiencing a major corporate restructuring, and therefore facing uncertainly about their futures. This may be why more than 40% of adults say they lie awake at night plagued by the stressful events of the day.

Steps to Manage Stress

There are various steps on reducing stress especially at work. This includes;

• Track your stressors.

  Keep a journal to identify which situations create the most stress and how you respond to them. Record your thoughts, feelings and information about the environment, including the people and circumstances involved. Did you raise your voice? Get a snack from the vending machine? Go for a walk? Taking notes can help you find patterns among your stressors and your reactions to them.

• Develop healthy responses.                                                                                                                                                                                    Exercise is a great stress-buster. Yoga can be an excellent choice, but any form of physical activity is beneficial. Also make time for hobbies and favorite activities. Try to make out time for the things that bring you pleasure. Getting enough good-quality sleep is also important for effective stress management. Build healthy sleep habits by limiting your caffeine intake late in the day. Also minimize stimulating activities, such as computer and television use, at night.

• Establish boundaries.

  In today’s digital world, it’s easy to feel pressure to be available 24 hours a day. Establish some work-life boundaries for yourself. Although people have different preferences when it comes to how much they blend their work and home life. Creating  boundaries between realms can reduce potentials for work-life conflict and the stress that goes with it.

• Take time to recharge.                                                                                                                                                                                           This recovery process requires having periods of time when you are neither engaging in work-related activities, nor thinking about work. That’s why it’s critical that you disconnect from time to time, in a way that fits your needs and preferences. Don’t let your vacation days go to waste. If possible, take time off to relax so you come back feeling reinvigorated and ready to work. Take a time off and get a quick boost by turning off your smartphone and focusing your attention on non-work activities .
• Learn how to relax.                                                                                                                                                                                                                                                                                                                                                                                                                                        Techniques such as meditation, deep breathing exercises and mindfulness (a state in which you actively observe present experiences and thoughts without judging them) can help melt away stress. Take a  few minutes each day to focus on a simple activity like breathing, walking or enjoying a meal. The skill of being able to focus on a single activity without distraction will get stronger with practice and you’ll find that you can apply it to many different aspects of your life.

• Talk to your supervisor. 

  Healthy employees are typically more productive, so your boss can create an incentive  in a work environment. Start by having an open conversation with your supervisor. The purpose is not to lay complaint, but rather to bring an effective plan for managing the stressors you’ve identified. So you can perform at your best on the job.  Other elements includes clarifying what’s expected of you, getting necessary resources or support from colleagues, enriching your job to include more challenging or meaningful tasks, or making changes to your physical workspace to make it more comfortable and reduce strain.

• Get some support:   

  Accepting help from trusted friends and family members can improve your ability to manage stress. Your employer may also have stress management resources available through an employee assistance program (EAP). Available counseling and referral to mental health professionals can  be used . You also  talk to a psychologist who can help you better manage stress and change unhealthy behavior.

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