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How to Beat Work Stress and Become Twice More Productive

How to Beat Work Stress and Become Twice More Productive

Life is unpredictable, and unpredictable moments can create stress in our lives. Although stress is normal, excessive stress can be physically, emotionally and mentally draining. At its worst, stress can paralyze you and keep you from doing your goals, pinning you down to a spot where you may feel trapped and burdened.

Easier said than done, stress can be hard to overcome, especially if you don’t know you are suffering from it. Awareness of your stress is the first step to helping you manage it. When you know you’ve reached your limit, it’s time to take a break and listen to what your body tells you. The following are tips to help you manage work stress and how you can overcome it to become more productive at work

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Determine the primary cause of stress at work 

Any problem can be easily solved by going back to its root cause. People fail at overcoming their stressors because they either choose to ignore it or live with it. There are many things that can cause stress at work. Sometimes it could be the people. It could be a micromanaging boss, an annoying coworker, or a problematic family member who’s hindering from giving your best at the job. When you frequently deal with such people, you become stressed and lose focus on your current task. Stress can be the greatest distraction in your life, if you let it rule over you. Once you determine the primary cause of stress, you can now think of ways to handle the situation.

Got a report that’s making your feel anxious and stressed? Do it. Have a coworker who’s downright annoying and hard to get along with? Talk to him. The first step to managing your stress is to deal with the person or the object that’s causing it. Once you’ve overcome the problem, you’ll have more confidence to deal with things. Ignoring or taking these stressors for granted can lead to bigger problems that will interfere with your job. By taking the time to solve the root cause of your stress you can accomplish a lot more.

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Take Time to Relax 

Everybody needs some downtime to relax. According to Richard Colgan, author of Advice to the Healer  “When we are under extreme pressure, our bodies secrete a stress hormone called cortisol that can help us short-term, but if you’re stressed out constantly, these hormones aren’t as helpful and can become depleted over time.” Taking time to relax can help you recover from constant stress.

It doesn’t matter what type of activity you’ll be doing. If you feel relaxed going to a party or curling up with a good book at home, then so be it.  Don’t overwork and make sure that you spend some of your time for things you love doing. By paying attention to your emotions and relaxing once a while you can reduce stress from work activities that drain your mind and body.  Try yoga, meditation, walking or even simple relaxing activities like listening to music or taking a hot bath. You’ll be surprised how these activities can reduce your work stress.

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Get Enough Rest

Not taking proper rest can leave your mind and body drained.  Insomnia, lack of appetite and anxiety can all lead to stress and even more serious diseases. Well-rested people have better emotional balance; they can handle stress on the job and the workplace much better than people who are always lethargic and tired.

Get Organized

Prioritizing and organizing are known ways to handle stressful situations, especially if you don’t know what work to start with. It will give you a much clearer head if you sit down and take a moment to prioritize your options. An organized life can always free up your mind to deal with important work matters. Regain your control and increase your productivity by using apps that help you reach your maximum potential. There are apps like Wunderlist and Trello that will help sort out your appointments and files. Apps like Toggl and Time Tune will help you get the most out of your time.

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Talk to a Friend

Sometimes all we need to feel less stressed is to have someone to talk to. The person doesn’t have to fix all your problems, he just has to be there to listen. Listening is a means of connecting. When you listen, you connect with other people who you give ability to understand your thoughts and feelings.  Other emotion-based coping techniques like talking aloud to yourself or writing down your thoughts are also good options. The important thing here is that you have to let your feelings out. Sharing has positive emotional rewards contrary to keeping all your emotions bottled up forever. Someone with a supportive network of friends and family would be able to handle stress better than people who are lonely and isolated in life.

Featured photo credit: http://imukund.com/ via imukund.com

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Last Updated on September 20, 2018

How to Be Happy at Work and Find Fulfillment in Your Career

How to Be Happy at Work and Find Fulfillment in Your Career

If you’re going to spend 1/3 of our life at work, you should enjoy it, right?

Trust me, I know that’s easier said than done. Difficult coworkers, less-than-desirable tasks, or even just being in the wrong position can all lead to a lack of enjoyment and fulfillment in your work.

But what if I told you it doesn’t have to be this way? Or better yet, if you struggle with all of the above (and then some), what if I told you that enjoying your work and finding fulfillment regardless of those obstacles is possible?

Don’t believe me? I don’t blame you because I was there too. Before implementing the tips below, I struggled to get through each day, much less find real fulfillment, in the office. Now, even after the toughest days on the job, I still come away with feelings of pride, accomplishment, and fulfillment. The best news is, so can you.

If you’re ready to make those hours count and find happiness and fulfillment in the office, then read on to find out how to be happy at work and find fulfillment in your career:

1. Discover the root(s) of the problem

For this first step, we’ll need to think back to 8th-grade physics (humor me). We all know Newton’s 3rd law, “for every action, there is an equal and opposite reaction.” When you think about it, the same can be said outside of physics, and we see this law play out in our daily lives, day after day.

Simply put, all the issues we deal with in the office (and life in general) affect us in a noticeable way.

If you’re appreciated at work, like the work you do and receive frequent praise, promotions, or raises, then this will probably have an altogether positive effect on your life in the office.

But what if we reverse this? What if you feel under appreciated, get passed up for promotions, or get denied raises? This is sure to affect the way you feel at work on a negative level.

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So, before you can implement the steps of feeling happy and fulfilled at work, we first have to discover the reasons why you don’t feel that way already.

Think about it, write a list, or make a mental note. Run through all the reasons you’re dissatisfied in the office, and don’t hold back. Knowing the exact obstacles you’re facing will make overcoming them that much easier.

In fact, as a side-challenge to this article, I recommend picking the top three reasons contributing to your dissatisfaction at work and using the following tips to tackle them.

2. Practice gratitude for an instant uplift

Did you know the simple act of feeling grateful can increase your happiness and make you more fulfilled at work?[1]

Well, it’s true, and it’s scientifically proven.

Dr. Lisa Firestone notes that practicing gratitude “reminds us of what we lacked in the past.” Meaning, it serves as both a boost to happiness and a bit of a wake-up call that things have been or could be, much worse.

Trying to conjure up feelings of gratitude can seem almost impossible when your work situation seems bleak, but hear me out: There are incredibly easy ways to get started and it doesn’t involve trying to “force” yourself to feel grateful about things that stress you out.

For an instant pick-me-up, try this:

Find a loose piece of paper, a blank sticky note, or anything you can write on, be it physical or digital. List just three things that you are absolutely without-a-doubt thankful for in your life.

Now here’s the trick: Don’t just list what you’re grateful for, you have to list why you’re grateful for them, too.

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For example, simply saying “I’m grateful for my kids” will probably make you feel good, sure, but what if we could amplify the warm, fuzzy feeling into real, lasting motivation?

Instead, write the reason you’re so thankful for your children. Is it because they make you laugh and forget about other stressors? Or maybe they help to remind you of why you go to work every day in the first place?

Whatever your reasons may be, jot them down and keep your list somewhere you can see it while you work. A quick glance at your gratitude list throughout the day can provide powerful, positive motivation to keep going.

Bonus:

If you can find just three things to be thankful for that specifically relate to your job, and list why those things make you grateful, your list can also help you find fulfillment in your work itself which can give you an even bigger boost of positivity throughout the day.

3. Take meaningful time for yourself

We all know creating a strong work-life balance can be crucial to feeling satisfied in our jobs, but rarely do we ever address how we’re spending our time outside of work.

Many of us survive a 9-hour work day and commute home only to find ourselves busy with our personal to-do lists, running a household, and taking care of a child (or 2 or 3, and so on).

If you spend all your time working, whether in the office or within your household, you’re going to feel drained at some point. This is why setting meaningful time for yourself every day is highly important.

Look, I get it: I don’t know anyone in the working world who can shun all responsibility for a 3-movie marathon or happy hour with friends whenever they feel like it. But finding time for yourself, be it just 30 minutes to an hour, can really make a difference in how you feel at work.

This works because you’ll have time to actually relax and let the day’s stress melt away while you enjoy something just for you. The to-do lists and stressors will still be there after you’re refreshed and ready to tackle them.

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No time for me-time? Try this:

If you have a busy household, you’ll need to capitalize on a block of time you know will be completely uninterrupted. The easiest way to do this: try waking up 30 minutes to an hour earlier than usual (or push bedtime back an hour if you’re a night owl, like me) and take time to do something you enjoy.

This could be reading with a cup of tea, catching up on Facebook, spending time on a passion project—anything! As long as it’s meaningful to you, it works!

Bonus:

Starting your day with meaningful time for yourself can set you up to have a positive mood that lasts well into office hours, and having your me-time in the evening can give you something positive to look forward to during the day.

4. Get productive and feel accomplished

Don’t you just love the feeling of checking the last item off of a hefty to-do list? That’s because self-motivation can be a huge driver of positivity and success.

When we accomplish something, no matter how small, it makes us feel good, plain and simple. Applying this tactic to your daily work can be the motivator you need to find fulfillment during the daily office grind.

While there are tons of steps to get more done at work, I’ll share my personal favorite: Prioritizing.

Now, many people handle prioritizing differently. Some like to tackle the little tasks first so they can spend focused time on the big to-dos. Others like to knock out the big items first and get to the smaller ones when they can.

No matter which camp you’re in, you may be missing one crucial step: Time management.

So how’s this work? When you factor in the amount of time your priorities will take, it can transform your productivity ten-fold.

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Say you have three top priorities for the day. You might jump into the smaller ones or the bigger ones depending on your preferred method, and then find yourself out of time and bringing work home with you at the end of the day.

This is prevented when you factor in time. Knowing how long each item will take, or deliberately setting specific blocks of time for your priorities can help you accomplish more in the same 8-9 (or 12) hours that you typically spend at work.

Try this:

Take a look at your priorities and consider how long they should take. Pop into your Google calendar (or Filofax, whatever works for you) and schedule time to work on your priority items around any important meetings or events of the day.

The most important thing to remember is to stick to your dedicated time.

Often, when we know exactly how long we have to work on something (and honor this time limit), we’re motivated to get more done on time to avoid taking work home at the end of the day.

The bottom line

There’s no need to waste 1/3 of our lives feeling unsatisfied at work. Luckily, you now have the tools to get started, take back your time, and become happy and fulfilled at work again.

The only question is — which tip will you try first?

Featured photo credit: Ellyot via unsplash.com

Reference

[1]Psychology Today: The Healing Power of Gratitude

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