When work stress hits, it can feel overwhelming. But there are ways to mitigate it.Start by identifying your triggers. Keep a journal and look for patterns. Talk to your supervisor. Offer coping and resiliency resources, workplace and leave flexibilities without penalty, or other support services.
Next, prioritize your tasks and break larger projects into small steps.
Take a Mental Break
Taking regular breaks throughout the day helps to reduce stress levels and improve focus. Even a short break to stretch, walk outside, or listen to music can be helpful. Having a positive support system at work can also help to relieve stress and anxiety. Getting to know your coworkers and being willing to talk through problems can make it easier to deal with difficult situations. Avoiding gossip can also help to decrease workplace stress.
If you can’t eliminate sources of stress at work, try to manage it as best you can. Developing effective time management skills, breaking large tasks into smaller parts, and setting realistic deadlines can all help to alleviate some of the stress of everyday office life. Finding ways to balance work and personal life, and being aware of the effects of stress on your physical health are also important factors in reducing stress.
Learning to recognize when you are stressed can be the first step in overcoming it. Take note of when you start feeling overwhelmed and try to find healthy responses, such as exercising or talking with a friend. Keeping a balanced diet and getting enough sleep can also help to keep stress levels low. Avoiding high-stress foods such as fast food and alcohol can be beneficial as well. Incorporating stress-relieving activities into your daily routine such as yoga, reading, and spending time with loved ones can be a great way to decompress and reduce feelings of stress.
Deep Breathing Exercises
Breathing exercises are an easy and natural stress-buster that can help to rebalance a person’s oxygen and carbon dioxide levels. Inhaling deeply can increase the body’s level of oxygen while exhaling can help to decrease stress hormones like cortisol, which can cause many symptoms including headaches, hypertension, and insomnia.
When you’re stressed, your body goes into the fight-or-flight response to deal with a perceived threat or danger. Your heart rate rises, your palms sweat and your breathing becomes rapid. You may even experience a panic attack. This is because your body is responding to the same primal instincts it would use if you were being chased by a bear. Breathing slowly and deeply from the diaphragm, or deep breathing, can help to calm these responses.
There are many variations on this type of breathing, and you can choose the one that works best for you. Try to practice it daily, and work up to 10 minutes of deep breathing per day. If you find yourself feeling lightheaded, that is normal because it can take time for your body to adjust to this new pattern of breathing.
You can also try 4-7-8 breathing, a variation that is recommended by wellness expert Dr. Andrew Weil. This option is more streamlined and you can do it anywhere, anytime. Begin with four breaths, then pause for seven and exhale for eight. This can help to slow the mind down and relax a person quickly.
Get Outside
Getting outdoors is one of the best ways to relieve stress. It increases physical activity which can help you release endorphins, a mood-boosting hormone. It also reduces cortisol levels, the body’s natural stress hormone. A 2019 study found that spending just 20 minutes outdoors can lower your stress level significantly.
If you are unable to head outside, try listening to the sound of birdsong or rainstorms during your break, decorating your workspace with plants, or using a diffuser with calming scents. Even just looking out your window for 5 minutes to focus on the sky, trees, or lights can improve your mood and help you relax.
Work-related stress is a normal part of life, but you can take steps to prevent it from affecting your mental and physical health. Start by taking short breaks throughout the day, eating your lunch outside, and making sure you take time off during the holidays. If you find yourself prone to stress reactions, have emergency stress-stoppers like counting to 10, deep breathing, or walking away from an argument (if possible). You can also try to avoid situations that will likely cause you stress and instead focus on your goals for the day. You can also increase productivity by being more organized and planning. This will decrease your responsibilities and stressors, making you feel more in control of your life.
Take Time Off
Whether it’s short breaks throughout the week or paid time off across the year, taking regular breaks can have a positive impact on your stress levels. Studies have found that workers who take vacations are more productive during their time at work than those who don’t.
It’s important to recognize the signs that you need time off from work, such as sky-high stress levels, difficulty sleeping, or irritability. If you can, avoid putting off asking for time off by being proactive and keeping track of your company’s holiday policies, so that you can request leave in advance.
Other stress management tips include developing a healthy sleep routine, using relaxation techniques, and becoming more aware of how your stress affects you physically. It’s also a good idea to strengthen your support network and ask for help if you need it. Your employer may also have stress management resources, such as online information, available counseling, and referrals to mental health professionals for assistance.
Some sources of stress can’t be changed, so learn to accept what you can’t control. It’s also wise to say no to things that don’t fit within your job description or bring you joy and focus instead on the “big yes” activities that do. Finally, if you are struggling to cope with work-related stress, Mind provides some useful advice on how to tell your employer what your rights are.