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How to Deal with Workplace Stress
How to Handle Workplace Stress
A silent killer is present in your workplace; his name is workplace stress. He shakes your concentration, depletes your energy, and shakes your confidence. Your colleagues whisper about him and the managers are in denial of his existence. Numerous scientific studies have linked stress to a wide range of physical symptoms such as high blood pressure, headaches, chest pain, stomach upset, and sleep issues. Not to forget the role it plays in mental disorders such as anxiety and depression.
According to OSHA, stress is a hazard in the workplace. And it costs organizations an average of $190 billion in healthcare bills every year. This problem affects almost every industry in the world. More than 60 percent of adults have reported that work is among their biggest sources of stress. Researchers at Harvard and Stanford found that stressful jobs can lower life expectancy. The best way to manage stress is to keep it at a healthy level so that it doesn’t overwhelm you. And we are here to help you do that.
1. Prioritize and organize
One of the best ways to deal with stress in the workplace is by prioritizing and organizing it. Even if you are a disorganized person, planning will decrease your stress. When you are organized with your time, you’ll avoid rushing in the morning and putting in extra hours. You’ll avoid the negative effects of clutter and boost your efficiency at work. Here’s how you can do it:
- Set clear goals: Before prioritizing, you have to set clear goals. You should clarify your goals and objectives with your manager. Ensure that your to-do list is filled with activities that support your big goals.
- Prioritize: Prioritizing is all about using your goals to determine the importance of each task. Before working on a task or activity, ask yourself, “Is this getting me closer to my goals?” If the answer is no, it shouldn’t be a priority.
- Focus on three things: Everything can never be a priority. You need to focus on three things that will have the greatest impact on your goals each week.
- Set deadlines: All important activities or tasks should have a deadline.
- Create a to-do list: This is simple and quite effective. To get things done on time, you need to write them down on a piece of paper or an app. Organizing your activities in order of importance and spending most of your time on the important ones will pay off in spades.
2. Avoid multitasking
Back in the day, multitasking was a popular method that people used to get more things done during the workday. However, people realized that doing multiple tasks at the same time greatly affected their accuracy and speed (not to mention their mental health). Scientific studies have shown that the human brain can only focus on one thing at a time. Multitasking splits your focus. And you end up doing all your tasks in an average way. Keep in mind that no one wants average. We all want the best. Instead of multitasking, train your mind to focus on one thing at a time.
3. Focus on progress
What does it take to become a high achiever? Some excel at work by being perfectionists. However, perfectionism can create huge problems for you and your colleagues in the workplace. Nobody is perfect in this world. This means that no one can do everything perfectly all the time especially in a busy workplace. Therefore, don’t focus on perfectionism – focus on progress. Progress involves striving to do your best and congratulating yourself for every step you take regardless of its size. When you focus on progress, you’ll achieve your goals easily and quickly.
4. Record your stressors
Identifying situations that lead to stress in the workplace is essential if you want to improve your mental health. Working in an uncomfortable space, or with unwilling people can result in overwhelm and stress. Being aware of your thoughts and emotions in different situations in the workplace is one of the best ways to deal with stress in the workplace.
5. Take time to recharge
The recovery process involves having periods where you neither think of nor engage in work. You need to disengage from time to time in ways that fit your preferences and needs. Don’t waste your vacation days. Whenever you can, take time off to unwind so that you come back to the office feeling energized and ready to perform at your best. If you can’t take time off, turn off your phone and focus on activities that aren’t related to your work for a short time.
6. Set boundaries
In our modern world, you can be pressurized to avail yourself all the time. You need to boundaries to avoid stress in the workplace. This could mean not checking your email once you leave the office or not answering work-related phone calls in the evening at home. While everyone has different preferences when it comes to balancing their home and work life, you need to set clear boundaries to avoid conflicts and the stress that comes with it.
7. Develop healthy responses
Stress is part of life. You cannot avoid it completely especially in the workplace. Therefore, instead of fighting it with alcohol or fast foods, you need to make informed decisions when tension rises. Exercising is one of the best ways to relieve stress. You can also consider making time for your hobbies. It could be reading a novel, playing games with your loved ones or going to concerts. Always make time for people and things that make you happy. Getting good quality sleep is a key ingredient for stress management. Forming good habits such as minimizing gadget use at night and limiting your caffeine intake during the day will pay off.
Various techniques such as deep breathing exercises, mindfulness, and meditation can help you deal with stress effectively. Start by taking a few minutes every day to focus on simple activities such as walking, breathing, or preparing a good dish. Your ability to focus on a single activity will get stronger as you practice. And you can apply it in other areas of your life.
These tips will help you deal with stress in the workplace effectively. What are you going to try out today?
Justin Osborne is a essay writer, he loves to share his thoughts and opinions about education, writing and blogging with other people on different blogs and forums. Currently, he is working as a content marketer at best essay writing service.