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Ways to Beat Stress at Work

Ways to Beat Stress at Work

The secret is out: work is stressful. Even in your dream job, you’ll find that work has a way of adding stress and anxiety to your life. Tight deadlines, unrealistic bosses and impossible demands can make you feel drained, angry and stressed. Some people even have restless nights because of the stress work puts on them.

Ripping out your hair because of work isn’t the answer to your problems.

Every employee needs to find a perfect work-life balance in their job, and there are several ways to beat stress at work. Let’s take a look at 5 ways to overcome job stress and be a happier you.

1. Use Your Lunch to Exercise

Use Your Lunch to Exercise

    If you wear a suit to work or are thinking “this person is nuts,” just think about all of the time wasted at lunch. A quick 10 – 20-minute walk and a stretch in the bathroom stall or at your desk will cause your body to release endorphins.

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    What do endorphins do?

    Endorphins make you happy. If you’re stressed to your limit, you can quickly eliminate stress by getting moving.

    2. Go Out to Lunch

    Go Out to Lunch

      You’re in the heat of the moment, your emotions are high and you remain in the environment that is making you stressed; it’s no wonder why stress keeps piling on. What you can do to alleviate this stress is simply go out to lunch.

      A quick departure from work will allow stress levels to subside.

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      If you don’t have enough time to sit down and have a meal, pack a picnic basket and head to the nearest park.

      3. Don’t Overcommit

      Don’t Overcommit

        Employees have a sense of honor to their employers, and this isn’t a bad thing. But you also need to stop overcommitting. When you go above and beyond the call of duty, your employer will keep expecting the same dedication from you time and time again.

        Instead, don’t overcommit.

        Working night and day to get a project done shows commitment, but it can easily be taken advantage of by employers. Instead, be a committed employee that knows when to say “no.”

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        4. Learn to Schedule Your Day in Advance

        Learn to Schedule Your Day in Advance

          Scheduling out your day properly is the key to success as an employee. If you don’t learn to schedule your day properly, you’ll find that you have too much work; work you can’t handle.

          A tip from the most successful people in the world is to schedule your day or week in advance. When you make a schedule in advance, you know what to expect and can better prepare for your day. And you don’t have to worry about being overworked or stressed. Use a pen, a calendar and pad, a pocket calendar, an organizer or anything that will help to organize everything in a simplified manner.

          5. Take Regular Breaks

          Take Regular Breaks

            We live in a society that revolves around work. Our very existence is work-related. And while you may like to take the initiative to work through breaks and lunch, it’s better to take regular breaks. A regular break allows you to rest your mind and rejuvenate your creativity.

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            Regular breaks can be as simple as a coffee break away from your desk or as robust as a long vacation – you earned it. Try to getting up from your desk every half an hour.

            Even if you have the job you like, sooner or later you may face the problem of stress. If this occurs, you can adopt these several methods to deal with stress. In order not to run into a situation when you need to take emergency measures, try to avoid stressful situations. So take care of yourself, and the body will resist stress at work steadfastly.

            Featured photo credit: StokPic via stokpic.com

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            Helen Evans

            Helen is a job search expert and writes about job hunting tips.

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            Last Updated on January 21, 2020

            How to Increase Work Productivity: 9 Ground Rules

            How to Increase Work Productivity: 9 Ground Rules

            We all have those days when completing our assigned tasks seems beyond reach. With the temptation of social media, mobile games, and the internet in general—not to mention the constant bustle of people in the office—it’s easy to fall prey to disruptions and distractions at work.

            So, what can we do about it? How to be productive at work?

            While we don’t have a foolproof system that can completely eliminate disturbances and diversions, we do have 9 ground rules that can be applied to help give your productivity levels a boost.

            Keep reading to find out our tips on work productivity.

            What Does It Mean to Be Productive?

            How to be productive at work?” is the age-old question plaguing employees and employers alike around the world. Regardless of where you work and what you do, everyone is always looking for new ways to be more efficient and effective.

            But what does being productive actually entail?

            Completing more tasks on your list or working longer hours doesn’t necessarily mean you’re being more productive. It just means you’re more busy, and productivity shouldn’t be confused with busyness.

            Productivity means achieving effective results in as short amount of time as possible, leaving you with more time to enjoy freely.

            It involves working smarter, not harder. It means refining processes, speeding up workflows, and reducing the chances of interruptions.

            Productivity is best achieved when looking at your current way of working, identifying the bottlenecks, flaws, and hindrances, and then finding ways to improve.

            9 Ground Rules on How to Be Productive at Work

            1. Avoid Multitasking

            Multitasking can give the impression that more tasks can be accomplished as you’re doing multiple things at once. However, the opposite is true.

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            Research has shown that attempting to do several things at the same time takes a toll on productivity and that shifting between tasks can cost up to 40 percent of someone’s time.[1] That’s because your focus and concentration is constantly hindered due to having to switch between tasks.

            If you have a lot of tasks on your plate, determine your priorities and allocate enough time for each task. That way you can work on what’s urgent first and have enough time to complete the rest of your tasks.

            2. Turn off Notifications

            According to a Gallup poll, more than 50 percent of US smartphone owners admit to checking their phones a few times an hour.[2]

            Switching off your phone—or at least your notifications—during work hours is a good way to prevent you from checking your phone all the time.

            The same applies to your computer. If you have the privilege of accessing social media on your work desktop, switch off the notifications on there.

            Another good tip is to logout from your social media accounts. Therefore when you feel the urge to check it, you might be swayed because your page isn’t so easily accessible.

            3. Manage Interruptions

            There are certain disruptions in the office that are unavoidable such as your manager requesting a quick meeting or your colleague asking for assistance. In order to deal with this, your best approach is to know how to handle interruptions like a pro.

            Be proactive and inform the people around you of your need to focus. Turn your status on as “busy/unavailable” on your work chat app.

            If you’re on a deadline, let your colleagues know that you need to concentrate and would really appreciate not being interrupted for the moment, or even work from home if that’s a feasible option for you.

            By anticipating and having a plan in place to manage them, this will minimize your chances of being affected by interruptions.

            4. Eat the Frog

            Mark Twain once famously said that:

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            “if it’s your job to eat a frog, it’s best to do it first thing in the morning. And if it’s your job to eat two frogs, it’s best to eat the biggest one first.”

            What this basically means is that you should get your biggest, most urgent task out of the way first.

            We all have that big, important task that we don’t want to do but know we have to do because it holds the biggest consequence if we don’t complete it.

            Eat the frog is a productivity technique that encourages you to do your most important, most undesirable task first. Completing this particular task before anything else will give you a huge sense of accomplishment. It will set the ball rolling for the rest of the day and motivate you to eagerly complete your other tasks.

            5. Cut Down on Meetings

            Meetings can use up a lot of time, which is time that can be used to do something useful.

            You have to wait for everyone to arrive, then after the pleasantries are out of the way, you can finally get stuck into it. And sometimes, it may take a whole hour to iron out one single issue.

            The alternative? Don’t arrange a meeting at all. You’ll be surprised at how many things can be resolved through an email or a quick phone call.

            But that doesn’t mean you should eliminate meetings altogether. There are certain circumstances where face-to-face discussions and negotiations are still necessary. Just make sure you weigh up the options prior.

            If it’s just information sharing, you’re probably better off sending an email; but if brainstorming or in-depth discussion is required, then an in-person meeting would be best.

            6. Utilize Tools

            Having the right tools to work with is crucial as you’re only really as good as the resources you have at your disposal. Not only will you be able to complete tasks as efficiently as possible, but they can streamline processes. Said processes are essential to a business as they manage tasks, keep employees connected, and hold important data.

            If you’re the manager or business owner, ensure your team has the right tools in place.

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            And if you’re an employee and think the tools you currently have to work with aren’t quite up to par, let your manager know. A good team leader understands the significance of having the right tools and how it can impact employee productivity.

            Some examples of tools that could be used:

            Communication
            • Slack for team chat and collaboration.
            • Samepage for video conference software.
            • Zendesk for customer service engagement.
            Task Management
            • Zenkit for task and project collaboration.
            • Wunderlist for listing your to-do’s.
            • Wekan for an open source option.
            Database Management
            Time Tracking
            • Clockify for a free tracker.
            • TMetric for workspace integrations.
            • TimeCamp for attendance and productivity monitoring.

            You can also take a look at these Top 10 Productivity Tools to Help You Achieve 10x More in Less Time.

            7. Declutter and Organize

            Having a disorganized and cluttered workspace can limit your ability to focus. According to researchers, physical clutter can negatively impact your ability to concentrate and take in information.[3] Which is why keeping your work environment well ordered and clutter-free is important.

            Ensure you have your own system of organization so you know what to do when the paperwork starts to pile up.

            Being organized will also ensure that you know where to find the appropriate stationery, tools, or documents when you need it. A US study reveals that the average worker can waste up to one week a year looking for misplaced items.[4]

            Here’s a useful guide to help you declutter and organize: How to Declutter Your Life and Reduce Stress (The Ultimate Guide)

            8. Take Breaks

            Taking regular breaks is essential for maintaining productivity at work. Working in front of a computer can lead to a sedentary lifestyle which can place you at a higher risk of heart disease, diabetes, and obesity. Even a 30 second microbreak can increase your productivity levels up to 30 percent.

            As well as your physical health, breaks are also crucial for your mental and emotional wellbeing. That’s because your brain is like a muscle, the more it works without a break, the easier it is for it to get worn out.

            Ensuring you actually take your breaks can prevent you from suffering from decision fatigue. It can also help boost creativity.

            Take a look at this article and learn why you should start scheduling time for breaks: The Importance of Scheduling Downtime

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            9. Drink Water

            Although we know we should, it’s easy to forget to drink enough water during the working day.

            Many of us turn to tea or coffee for the caffeine hit to keep us going. However, like taking breaks, drinking water is essential for maintaining productivity levels at work. It’s simple and effective.

            Not drinking enough water can lead to dehydration and also headaches, tiredness, and weight gain.

            A good tip to avoid dehydration is to keep a water bottle at your desk as it can serve as a reminder to constantly drink water.

            If you find the taste of water a little bland, add some fruit such as cucumber or lemon to give it a better taste.

            You can also get more ideas on how to drink more water here: How to Drink More Water (and Why You Should)

            The Bottom Line

            The preceding 9 ground rules on work productivity aren’t the be-all, end-all. You and the company you work for may have other tips on how productivity is best increased and maintained.

            After all, it’s something that can be perceived differently depending on the exact job and work environment.

            In saying that, however, the 9 ground rules serve as a good foundation for anyone finding themselves succumbing to disruption and distraction, and are looking for ways to overcome them.

            A good tip to keep in mind is that change doesn’t happen overnight. Start small and be consistent. If you slip up, just dust yourself off and try again.

            Developing habits happens gradually, so as long as you keep up with it, you’ll soon start to notice the changes you’ve been making and eventually enjoy the fruits of your labor.

            More About Boosting Productivity

            Featured photo credit: Cathryn Lavery via unsplash.com

            Reference

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