How to Reduce Stress at Work: 6 Tips for Staying Balanced In Chaotic Circumstances
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There are pretty obvious signs when we’re feeling stressed at work. Irritation, anxiety, impatience, lack of enthusiasm and interest, working on a short fuse—we all know them, and we’ve probably all felt them at one time or another.
Work-related stress is not an uncommon occurrence and, its triggers are usually pretty straightforward. For example, how familiar is the following list of stress triggers to you?
- Sudden change of pace and environment
- A lost promotion
- Communication barriers
- Sudden crisis
- Long, continuous working hours
- Poor salary and lack of timely appraisal
- Role conflicts and poor job description boundaries
- Lack of career development
- Monotonous work profile (aka assembly-line work)
- Unmet expectations
- Chaotic and emotional work environment.
And stress comes with all sorts of behavioral and physiological modifiers. For instance, it’s not uncommon for us to find ourselves irritable, confused, and without interest when we are experiencing stress. Our bodies may show other adjustments, like irregular blood pressure, migraine headaches, changes in appetite and weight gain, sudden hair loss.
The good news is, once we fully understand the problem, it’s easier to find a solution to match. The following tips are tried and true for successful stress management.
1. Clean Your Workspace
This is wherever you do most of your work, be it at home or at the office. Give it a good cleaning. Re-instate your work station. Give yourself a fresh start and your workstation too. Stress management at work starts with ‘chaos management’ –it’s important that our immediate environment is organized to avoid confusion and burnout. By simplifying our work station, we open ourselves to being more organized and productive, and small tasks that tend to fall through the cracks are more easily caught and can be incorporated into manageable workflows. Sometimes our stress is simply due to a lack of organization and an inability to keep all our changing tasks clear in our minds.
2. Organize your Calendar
The next step is to gear up and organize your schedule on a calendar– set it with prior notifications so you can manage your time and tasks with much more efficiency. If we are constantly holding our to-do list in our heads, it can spiral out of control very quickly.
Our calendar is our tool to keep our tasks our of our minds until it’s time to take action on them. This frees up our mind to be action-oriented instead and allows us to shift from a reactive mental state to a proactive state.
3. Avoid Multitasking
Studies have proved at multi tasking is more of a quality-deteriorating activity rather than a time-saving gift. People who indulge in multi-tasking are more likely to perform poorly in assigned projects, compared to people who focus on accomplishing one project at a time. Moreover, the cumulative time consumed in accomplishing two projects simultaneously has been recorded to be much longer than the sum amount of time consumed in accomplishing two activities, one after another. Multitasking greatly contributes to the added pressure and results in additional stress. Hence, it is best to avoid it.
Once we maximize our efficiency by clearing our workspace, organizing our calendar and focusing on one task at a time, we might still find that we’re encountering a lot of stress. For example, our workload might be altogether unreasonable, or our project teams may not be working together as well as they could be. In these situations, communication is the key.
In order to maximize the likelihood that we will get what we want from these situations, it’s important that we are clear about our feelings, needs and requests before we walk in the room or send the email.
For example, in a recent email I sent to my manager I indicated that I was feeling stressed out due to too much work. I was able to identify that my some of my basic needs were not being met: autonomy (feeling like I have control over my life and my time), safety(stress does not feel safe in my body), and rest & recreation. Once I identified my unmet needs, I made a request to have more scheduled breaks during my workday. While we may not always be granted our requests, we will at least gained clarity about unmet needs and strategies for getting those needs met
5. Practice Meditation
But, Meditation is a magical remedy when it comes to dealing with any kind of mental stress. All it takes is a 20-minute of non-monetary investment and you are on your way to a stress-free mind. The most important quotient is — how to ensure we practice meditation well enough to reap its benefits well? In what way can we make sure those moments spent in the practice of meditation technique are the moments well spent. Let us glance at that.
There are two major components that combine the practice of Meditation – Breath Awareness and Posture.
‘Breath’ is the bridge between the body and the mind. And, ‘posture’ is the vessel that facilitates this divine process.
6. Indulge in some Yoga practice
Practice yoga for instant relief from stress-related symptoms. Asanas like Setubandhasana (Bridge Pose), Marjariasana (Cat Stretch), Paschimottanasana (Two-Legged Forward Bend), Hastapadasana (Standing Forward Bend), AdhomukhaSvanasana (Downward Facing Dog), etc. are ace yoga asanas for dealing with work-related stress. Alternatively, you can also practice chair yoga poses if you are unable to find space for ground exercises.
Here at our online studio, we have hundreds of yoga and meditation videos to choose from, some of which can be practiced right at the office!
These tips help you refurbish your work-life towards its betterment.
Here’s to living a happy and stress-free life!
Author Bio :
Pradeep Kumaris a passionate Blogger, Yogi, Traveler and a Yoga Teacher. He teaches Yoga in a Yoga School in India. He loves writing and reading the books related to yoga, health, nature and the Himalayas. . His strong connection with Yoga and the Himalayas has made him to organize yoga, meditation and Ayurveda tours and Yoga retreats in Himalayas.