Based on research, it has been found that the level of stress experienced by Americans in the workplace is considerable and is progressively increasing. The results of a survey conducted among over 2,000 full-time employees aged 18 to 79 in the United States indicate that more than half of them experience stress for a minimum of 60 percent of their workweek.
The health effects of work stress vary in severity, ranging from mild conditions like increased susceptibility to colds and flus, to more severe outcomes such as heart disease and metabolic syndrome.
Although finding a low-stress job may be challenging or even impossible, it is common to experience stress at work. Instead, a more practical approach is to utilize effective coping strategies in order to decrease stress levels in your current job. By adhering to a positive morning routine, gaining clarity on work tasks, implementing efficient time management techniques, and employing other strategies mentioned in this article, you can take measures to manage stress in the workplace.
1. Create a pre-work ritual
After rushing to get the children fed and ready for school, navigating through traffic and dealing with aggressive drivers, and hastily consuming coffee instead of a nutritious breakfast, numerous individuals reach their workplace already feeling stressed, causing them to be more responsive to stress within the work environment.
If you begin your day by planning, eating well, and having a positive attitude, you may be amazed at how workplace stress can impact you, particularly on a stressful morning. The strategies mentioned can help you handle the stress associated with your job more effortlessly.
2. Get clear on your expectations for the day
One known factor that contributes to job burnout is having unclear expectations or changing requirements for employees, which can lead to high levels of stress.
If you often feel uncertain about whether your efforts are sufficient, it might be beneficial to communicate with your supervisor. Engaging in a conversation with them can provide an opportunity to review expectations and explore techniques for satisfying them, consequently alleviating stress for both parties involved.
3. Avoid or reduce conflict with colleagues
Experiencing interpersonal conflict negatively impacts both your physical and emotional well-being. In the workplace, escaping conflict among colleagues can be challenging, thus it is advisable to minimize conflict as much as possible. Whenever feasible, steer clear of individuals who struggle to collaborate effectively. However, if conflict does arise, ensure that you possess the necessary skills to address it appropriately.
4. Plan ahead to stay organized
Even if you tend to be disorganized, planning ahead to stay organized can significantly reduce your work-related stress. Planning your time effectively results in less morning rush to avoid lateness and less hurriedness to leave work at the end of the day.
One way to stay organized is by avoiding the negative consequences of clutter and improving your work efficiency.
5. Create a comfortable work environment
One more surprising source of stress at work is the physical discomfort that frequently arises from the location where you primarily complete your daily responsibilities, such as your desk.
If you sit in an uncomfortable chair for a few minutes, you might not realize you’re stressed. However, if you spend most of your time in that chair at work, you could experience a sore back and increased reactivity to stress due to this.
Creating a quiet, comfortable, and soothing workspace is essential as even minor distractions like office noise can cause feelings of mild annoyance. Take all possible steps to ensure a tranquil environment.
6. Choose chunking over multitasking
Multitasking was previously praised as an excellent approach to enhance productivity and accomplish more tasks within a day. Nevertheless, individuals eventually recognized that simultaneously having a phone call and performing calculations could compromise their efficiency, precision, and even mental well-being.
Trying to split your focus can lead to a feeling of being overwhelmed, which is not effective for most individuals. Rather than multitasking as a way to manage your tasks, consider employing a different cognitive approach such as chunking.
7. Walk at lunch
A sedentary lifestyle is often experienced negatively by many individuals. To alleviate the physical and mental repercussions of work-related stress, incorporating exercise during lunch breaks is a practical solution. If feasible, consider taking short exercise breaks at various intervals during the day. This approach aids in releasing stress, improving mood, and enhancing physical fitness.
8. Do your best and reward yourself
Being a high achiever may bring about feelings of self-satisfaction and enhance your performance at work, however, perfectionism can generate difficulties for you (as well as those in your vicinity).
In a busy, fast-paced job, it may not always be possible to do everything perfectly. To avoid falling into the trap of perfectionism, it is beneficial to continuously strive to give your best and also take the time to acknowledge and congratulate yourself on your efforts. By doing so, you may discover that your outcomes improve, and you will experience reduced stress at work.
9. Taking quick breaks
If it is possible, think about taking a break or creating some distance from the source of your immediate workplace stress. If it is not possible for you to leave your workplace, consider:
- going to the bathroom
- taking a minute to make tea or walk around
- pausing the activity that’s frustrating you and switching tasks for a few minutes
- watching a relaxing 1- to 5-minute video on YouTube
In workplaces where mobility or departure is not feasible, think about strategies to give your mind a break. For instance, spend a moment concentrating on a nearby object and attempt to recognize as many specific features of it as you can.
10. Deep breathing exercises
When your stress levels increase, give a deep breathing exercise a try. Studies have shown that utilizing breathing techniques can have positive effects on your physical and mental health, providing relief from stress and tension in the immediate moment. Since breathing is something that can be done conveniently in various settings (even in a restroom cubicle if necessary), it is worth depending on it frequently.
There are various breathing exercises that you can use to quickly calm yourself down.
- box breathing method
- 4-7-8 technique
- mindful breathing
11. Journaling
The mental health benefits of journaling are supported by scientific evidence. A recent study conducted in 2021 indicates that journaling can effectively reduce stress in various situations. Journaling doesn’t have to be complicated; you can start by setting a timer for 5 minutes and write down your frustrations and worries. In case you’re lacking ideas on what to write, you can try using a journal prompt.
You have the option to write in a journal using a phone, computer, or pen and paper.
12. Taking a walk and going outside
The research from 2017 discovered that daily exercise has the potential to impact the areas in the brain that are responsible for regulating mood and handling stress, thereby benefiting mental health.
If you are unable to exercise regularly, alternatives such as stretching in your seated position, walking before, during, or after work, or climbing stairs can still have the same positive effect on your feel-good hormones like endorphins, dopamine, and serotonin.
Heading outside could also provide you with stress relief as found by a 2019 study which determined that spending 20 minutes outdoors, even if only sitting, is an efficient method to decrease stress.
Throughout your workday, you can engage in activities such as walking to work, having lunch outside, or visiting the park in the evening. Additionally, taking a 5-minute break to gaze out of a window and focus on the sky, trees, birds, lights, or any other visual elements can also assist in effectively coping with work-related stress.
13. Music
According to a study conducted in 2021, it was found that listening to music for 10 minutes has the ability to decrease cortisol levels and enhance your mood, regardless of the surroundings. This effect is especially prominent when you listen to your preferred genre of music. Hence, it is advisable to seek out music that you can enjoy while working. Additionally, during stressful days, it may be beneficial to listen to your favorite songs while commuting to and from work and during your breaks.
14. Setting boundaries
Setting boundaries at work can be beneficial. These boundaries serve to establish:
- your working hours (e.g., not working after 5 p.m.)
- the kinds of tasks you will or won’t do
- how much work you take on
- when you’re available to respond to email or chats
If it is not possible to do this at work, think about doing it in your personal life to prevent additional stress from being added to your busy days. If you cannot establish your own guidelines, attempt to use relaxation techniques in your free time to help alleviate some of the stress that may result from this.
15. Managing your time
If there are certain occasions where you feel that your workload is manageable, but you still struggle to complete all tasks, you may consider looking into time management methods that can help you regain a sense of control.
16. Asking for help
Requesting assistance may be tough, but it is essential if you desire to improve your ability to manage workplace stress. Please consider:
- asking for more clarity on the tasks assigned to you
- suggesting more efficient ways to carry out tasks
- using office processes
- asking to extend deadlines if needed or requesting support from teammates
- communicating about the tools, human resources, and support you’ll need to carry out a task effectively
In the process of learning effective communication skills in the professional environment, reducing stressful situations might be possible if it aligns with your cultural norms.
