Workplace Stress: 10 Ways to Cope

workplace stress

Everyone who ever held a job, at some time, has been through work-related stress. According to research, the percentage of people stressed because of work is only getting higher. Certain factors like low salaries, excessive workloads, lack of social support, etc. tend to go hand in hand with work-related stress. (“Coping with stress at work – American Psychological Association”)  

Unfortunately, work stress may bring health consequences. And these small health consequences can lead to more severe and serious disorders. But stress at work is so common these days that finding a low-stress job is difficult, impossible. A more realistic choice would be to simply adopt more effective strategies to reduce stress at work. 

Check out How to Regain Lost Motivation at Work if you want more inspiration.  

Here are some stress management techniques to try: 

  1. Develop Healthy Habits: We understand, when you are dealing with stress, you tend to eat more junk and unhealthy items. You cannot help but crave it. This does not help reduce your stress, instead, it may have consequences on your health and body. 
    We advise you to do your best to make healthy choices when the tension rises. Exercise is a great stress buster. Yoga can be an excellent choice, too. Any physical activity that can calm you down would be beneficial. Getting enough quality sleep is also important for effective stress management. 
  1. “Give a right start to your day: After scrambling to feed the kids and let them off to school, figuring out what to wear, dodging traffic, many people come already stressed.” In this way, they are more reactive to stress. In fact, you would be surprised to see how stressful a day can get when you have a stressful morning. 
    Instead, if you start your day with a positive attitude, you will see a difference. Start your day with proper exercising, taking proper nutrition and proper planning. Doing this, you may find the stress of the workplace rolling off your back more easily. 
  1. Establish Boundaries: In the digital world, it is easy to feel pressured by the expectation of being available 24 hours a day.  Establish some work-life balance for yourself. This also means not checking your email when you are at home or not answering a call while having dinner. 
    Nevertheless, people have different preferences when it comes to blending their work and personal life. Creating some clear boundaries between these really helps in reducing stress. 
  1. Stay away from conflict: We agree, conflicts between coworkers are so difficult to escape. This damages your emotional and mental health. You do not want to get into the mess when you are already emotionally damaged, right?  
    It is a good idea to avoid conflicts at work as much as possible. That means do not gossip. Try to avoid office humor. If conflicts find you, anyway, learn to deal with them appropriately. 
  2. Get some support: It is not OK to be stressed for long. Get help from your family or friends. Hang out with your non-work friends on weekends. Spending time with your people is a great stress buster. Visit your parents and spend quality time with them. Discuss your stress with someone you truly trust. If you continue to feel overwhelmed by work stress, you may consider sharing thoughts with a therapist. The therapist can help you with better stress management and change unhealthy behavior. 
  3. Stay comfortable: Another surprising stressor at work is physical discomfort. Yes, if you are not comfortable physically, then you tend to react more to stress. You may not notice it at first but being comfortable physically is a great way to reduce stress. You may not notice the discomfort you experience in an uncomfortable chair for a few minutes. But if you practically live in that chair at work, you can have a sore back and you are easily reactive to stress. Even small things like office noise can be distracting and cause low-grade frustration. 
  1. Learn to relax: Schedule a few minutes a day to take in some fresh air. Just being outside for some time works wonders for reducing stress and has countless other benefits. Taking a break for at least five minutes will leave you refocused and less anxious. 
    Also, listening to music can help diminish stress. So, listen to your favorite tunes during the workday. Use earphones of course, not speakers. 
  1. Do not multi-task: Multitasking was once a fantastic way of getting more work done in a day. While later people realized that when they had a phone in their ear and were doing calculations at the same time, their speed and accuracy suffered. Moreover, this increases stress levels. 
    Multitasking works when you have a clear mind. “When you are already stressed, multitasking exaggerates your stress levels.” You would not be able to focus on anything and end up making a mess. Instead of multitasking, opt for a new strategy called chunking. Chunking is the process of dividing your entire work into small chunks and getting them done one after the other.  
  1. Keep a check on your work: No doubt, having confidence in yourself releases stress to a great extent. And how do you build your confidence? Imperatively, by maintaining your performance and keeping your work in check. Being a high achiever can help you feel good about yourself and excel at work. 
    Striving just to do your best and then congratulating yourself on your efforts is a great strategy. By doing this, your results will be better, and you will feel less stressed at work. 
  1. Stay Organized: Even if you are a less organized person, organizing stuff for your work can be a great strategy to reduce stress. Being organized means staying away from the negative effects of clutter and being more efficient at work. 

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