As mentioned in our article 5 Simple Ways to Reduce Stress at Work Using Cognitive Behavioural Therapy, work stress is a huge problem in the world – so it’s always a great idea to arm yourself with knowledge, and learn about techniques you can use to help reduce your workplace stress and help encourage a better mental state.
To help you do just that, we’ve put together a follow-up list of 4 more simple techniques that can help you relieve your workplace stress.
1. Act – Don’t React!
The main source of workplace stress is the feeling that you’re out of control, or that you can’t respond properly to a situation. When you’re “on the back foot” in this manner, things can seem to quickly spiral out of your control, further adding to your stress.
Now, you can’t control everything. But you can always control how you react to a situation, and the steps you take to resolve a problem. Focus on acting in whatever way you can – rather than just reacting to a stressful situation.
2. Avoid Interruptions
One of the most common causes of workplace stress is having too much to do. When tasks pile up and you’re constantly interrupted by new work, it can be difficult to focus on your work – which leads to even more work!
Avoid interruptions by making a work schedule that helps you stay on track, and setting ground rules about when you’ll respond to emails, take meetings, and perform other tasks.
In this regard, one interesting technique is the Pomodoro system whereby you work uninterrupted for 25 minutes on a single task, then take a break of 5 minutes, followed by 25 minutes of more laser-focused work on the same task or a different one. It is not only helpful in avoiding interruptions and reducing stress, but it also helps in increasing productivity.
If you don’t want to buy the device shown above, we have a solution:
There exist many mobile apps that help you follow the Pomodoro system. We recommend trying Flat Tomato.
Also, you should consider looking into the Stephen Covey Time Management Matrix which I cover here.
3. Take Care Of Your Body
I recently came to know of a friend of a friend who decided to become a bodybuilder after realizing how much of a relief it is to work out in the gym after a stressful day at work.
So some kind of work out routine is a must for you. If you don’t like gym, try walking or yoga or anything else. As the founder of a tech magazine PakWired and an acquaintance, Hasan Saleem recently said (and I am paraphrasing),
There is a huge different between no exercise and 20 pushups. So if you can’t do too much exercise, choose to do at least 20 pushups each day.
Sleeping badly and eating poorly can seriously stress your system. Not only that, they’ll make you feel bad. You may feel guilty about eating junk food, or tired because you can’t sleep – which compounds the difficulties you have at work.
Focus on sleeping at least 7 hours a night, and try to feed yourself well. Avoid junk food – instead, prepare meals at home and bring them into work. If you do have to eat out, get the salad or soup instead of a burger. Eating well and sleeping well will do wonders for your mood, and help eliminate work stress.
4. Encourage Yourself!
We’re always our own worst critics. When you screw something up at work, there’s a tendency to blame yourself, feel guilty, and be hard on yourself. Instead of doing this, take the opposite approach. Each and every day, you should wake up and tell yourself “I can do this!”
Simply encouraging yourself instead of criticizing your work performance can seriously improve your mood, and help you relieve some of your workplace stress.
Follow These Techniques And Live A More Stress-Free Life!
As Valerie Bertinelli first said,
“Happiness is a choice. You can choose to be happy. There’s going to be stress in life, but it’s your choice whether you let it affect you or not.”
You’re always going to be under some level of stress at work – but how you deal with it is totally up to you. So use these stress-relieving techniques to your benefit, and enjoy a life with less stress.