Managing work stress is a major requirement of any position. Discovering your Work Life Balance and Time for Yourself outside of work are major requirements to a healthy life. But being prepared to manage the daily grind at work is another tremendous need.
Below please find 6 Tips to Managing Work Stress!
1. EAT WHOLE FOODS
As simply as it sounds, if you eat well, you will feel well. And nothing is more profound in a lifestyle of eating well than whole foods.
Whole foods are those that are a product of nature and not prepared & packaged by a manufacturer.
Enjoy as much fruit and vegetables as you can, limit the gluten and increase the beans. It does not need to feel like you are on a diet but minimizing the fried foods, caffeine and alcohol will make your body much more happy.
Get active! As stated on Health Canada’s website: ‘To be active every day is a step towards better health and a healthy body weight.’
The bare minimum of vigorous physical activities is 150 minutes a week. So prepare a list of activities you enjoy and have fun. There are so many options: dog walks or runs, put the skates or rollerblades on, hit the gym or participate in a game of tag with your kids.
No matter how you exercise, the most important thing is that you get active. Staying active pumps up your endorphins and helps reduce your stress levels.
Everyone has reasons why they do not get enough sleep. New baby, puppy or stress keeping your brain on all night.
What is critical to note is that getting sufficient sleep each night is key to help reduce the effects of stress. So plan you day accordingly and ensure you get the needed eight hours a night.
A lot of people hear the word meditation and pass it off as a fad or something that won’t help them. And to a point, I was one of those people. I secretly hoped that meditating would assist in my stress and anxiety levels but I was stressed about signing up for a class.
The ‘What Ifs’ of attending a class and looking out of place was a fear that was real. But I put it aside and attempted to learn about meditation.
And now with the availability of so many apps to help assist with meditation, I was able to find Simply Being, a terrific guided meditation for relaxation and presence.
As simple as 10 minutes a day can do wonders for your health.
5. DAILY GRATITUDE
Positive emotions are a need to fully integrate into our daily life. Attaching positive emotions to situations assists in building up correlations to being positive rather than always dealing with negative emotions such as stress, frustration and fear.
It only takes a couple of minutes each day. Upon awaking, before getting out of bed, think of two items that you are currently grateful for. These items can be anything that may mean something to you. It can be your spouse, kids, job or for having running water, air conditioning on a hot day. The gratitude list can be infinite.
Understanding and appreciating your personal gratitude can improve on your health and reduce negative emotions.
6. STEPS AT WORK
Now that we described five steps that assist with managing stress away from the office. Here are some tips on how to manage your day while at your desk:
Stop and Take a Deep Breath
Set up a timer on your phone and have it listed for 60 minutes. Every time it goes off, simply push away from your desk and take a couple deep breaths and go for a 1-2 minute walk. This gets you into a habit of being able to leave a task and not feel the need to work full tilt from start to finish each work day.
Eat Lunch Away From Your Screen
For years I have done my personal work over lunch at my desk. Whether it was researching fantasy football or inputting my health benefit receipts. But what I have learned is that your body and mind need a break from the computer screen. Even if the research appears to be for a fun exercise, it is still work. Your body needs a break and a chance to sit and enjoy a meal is just the way to do it.
Attempt to get a handle of any situations that increase your stress. If there are particular co-workers, clients or others that get your stress levels increased, make a note of it when it happens. After a while, track to see if it always the same individual or if it is simply the same time of day. At that point, you can attempt to figure out a more healthy way to deal with it. Whether you need a snack or a direct conversation as to why you have such feelings.
Don’t Over Commit
When striving for praise or a promotion at work, saying yes to tasks are generally followed by a ‘oh crap’ moment once you return to your office. Know your limits and know that expressing these to your boss should be commended.
Turn to Co-Workers for Support
Depending on the status of your workplace, generally others are there to assist. Don’t be afraid to ask for input from others or delegate tasks to alleviate some of your stress if you have direct reports.
Establish Healthy Boundaries
Being available all the time adds stress and goes against any needed work-life balance. Ensure everyone knows when you are free and when you are on holidays.
Being perfect is typically not an option but it can definitely add extra stress if you feel that all your tasks need to be. Have a margin of error to facilitate all your tasks.
No Control Needed
Don’t try to control things that are outside of your control. How you perform your work is important to you. How others work or get managed has no meaning to how you live your life.
Undo Any Negative Thoughts
Doing tasks and focusing on negatives continually adds more and more stress. Again, only focus on what you have control on.
Leaving a job because it is too stressful is a choice that the majority of people do not have. Learning to adapt and making a bad situation better is what you can do. Following these steps will ensure your body is in a good place at work, focusing on yourself and your tasks will help you day be more stress free.