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7 Secret Techniques to Cope with Stress at Work

7 Secret Techniques to Cope with Stress at Work

In this day and age, almost everybody experience some stress at work. In fact, unhealthy working is the main reason for stress these days. If you feel like work stress is getting the best of you, here are some great tips, to help you deal with the pressure!

1.Take breaks

Most workplaces allow their workers regular breaks throughout the day. In fact, studies have shown that taking breaks can actually boost productivity levels. So, if you ever feel pressured to skip your breaks, just remember that your time may actually be better spent relaxing. You could take a walk around the block, call a friend, grab a coffee, or anything else that will leave you feeling rejuvenated and ready to get back to work.

2. Practice relaxation techniques

Though taking your breaks is a great way to de-stress during the work day, sometimes you need to calm down even when you can’t get away from your desk.  For those instances, you may well want to learn some relaxation techniques, you can use without going anywhere. Some great examples to try are deep breathing, progressive muscle relaxation, or a chanting mantra. Or, adding some tabletop plants.

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Another option is exercise, which science has shown is a great way to decrease stress. Even if you can’t fit in time for the gym outside of work, there are plenty of small exercises you can do just at your desk.  Try adding a few of these techniques to your schedule and you should see (and feel!) the results almost immediately.

3. Take time to recharge outside of work

If taking your breaks and practicing relaxation techniques at your desk still isn’t enough, make sure you aren’t adding extra stress to your plate with your outside-of-work activities.  Are you stretching yourself by helping out with your kid’s PTA? What about stressing yourself out with a house remodel? These kinds of pressures outside of work can add to an already stressful situation, making your 9 to 5 feel even busier and more demanding than it is. Take a good hard look at the commitments you’ve agreed to and see if there are any you could cut down on to make things a little easier for yourself.

Of course, that’s not to say that you should get rid of all of your non-work activities. In fact, though you want to cut down on things that add to your workload, you should increase the time you spend doing things that help you relieve stress. From volunteering to shooting hoops with the guys, these kinds of extracurricular activities have been shown to lower stress levels, changing both your work and home life for the better.

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4. Develop and maintain your support networks

Sometimes you don’t have to change anything about the amount of work you have at home or at your job, to feel like things are a little easier to deal with. Just having a strong support network of friends and family is a huge help in dealing with stress. Socializing allows you to take your mind off things, and having a friend or family member to confide in gives you a way to vent and let off some of your stress.

So, if you’re putting off socializing because you’re stressed out with work, you may actually be making things harder for yourself! Instead, consider reaching out to your friends for something as simple as grabbing a cup of coffee or some drinks after work—it may be just the break from work that your nerves needed!

5. Create a relaxing space for yourself at home

A lot of the stress you are experiencing at work could be due to the atmosphere of your workplace. If you’re in a bland, gray cubicle you’re likely to feel far more disheartened, than if you’ve added some decoration to make your office feel like it really belongs to you.

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Similarly, if you work from home some or all of the time, make sure you have a space designated just for that purpose, somewhere where your family members won’t bother you and you are able to concentrate in comfort. Get yourself a man cave to escape into, at home or just a more nicely decorated cubicle and you’ll see your stress levels decline in no time.

6. Avoid stressors or come up with healthier responses

If you’ve looked outside of work for possible stressors and don’t see anything problematic there, it may be time to turn your eye inward. Are there potential stressors at work that aren’t necessary to doing your job? For example, if you’ve taken on the job of coordinating birthday parties for people at work on top of your usual duties, perhaps it’s time to hand that off to someone else.

Or maybe there’s a particular person at work who just gets your hackles up. If Jake from Marketing always manages to say something to put you off your game, try avoiding him as much as possible.  If you cut out the most stressful parts (or people) from your job, it might suddenly seem a lot more bearable!

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Of course, sometimes cutting out the stressful parts of your work simply isn’t possible. In that case, there are still things you can do to improve your situation. Instead of responding to those stressors, whatever they are, by immediately feeling tense, anxious or angry, practice new responses that will be better for your mood and your health. This is a great place to try some of those relaxation exercises I mentioned earlier!

7. Discuss the situation with your supervisor

If you’ve tried all of these techniques for dealing with and decreasing stress at work and you still feel like the pressure is too much, it may well be time for you to speak to your supervisor. See if there is anything your boss can do to change your workload or responsibilities to make things more manageable on your end.  Just plan ahead to make sure you are approaching your boss in the best way and you could cut your stress levels down enormously.

Lots of people get so used to feeling stressed out about work that they start to think that it’s just the way things have to be, but that’s simply not the case!  Almost any situation can be made less stressful using the right techniques. You may have to try a few different things before you figure out what works for you, but don’t give up!

Where there’s a will, there’s a way!

Featured photo credit: pixabay.com via pixabay.com

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Last Updated on March 31, 2020

How to Use Visual Learning to Work More Effectively

How to Use Visual Learning to Work More Effectively

Knowledge is essential to become successful in life, your career and your business. Without learning new concepts and becoming proficient in our craft, we cannot excel in our chosen careers or archive knowledge to pass down to the next generation.

But content comes in various forms, and because how we learn influences how much we know, we need to talk about learning styles. This article will focus on how to utilize visual learning to boost your career or business.

The Importance of Knowing Your Learning Style

Knowing your learning style enables you to process new information to the best of your ability. Not only does it reduce your learning curve, you’re able to communicate these same concepts to others effectively.

But it all starts when you’re able to first identify the best way you learn.

As a college student, I soon figured out that taking online courses without visual aids or having an instructor in front of me led to poor retention of concepts.

Sure, I got good grades and performed excellently in my online exams. However. I discovered that I couldn’t maintain this performance level because I forgot 80 percent of the course content by the end of the semester.

There are several types of learning styles known to mankind. To give an idea of how visual learning stacks up against other learning styles, here’s a brief mention of some of the different types of learning styles we have.

The four most popular types of learning styles are:

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  • Visual learning style (what this article talks about).
  • Aural or auditory learning style (learning by listening to information presented).
  • Verbal or linguistic learning style (learning that involves speech and writing).
  • Tactile learning style (learning by touching and doing)

But for the purposes of this article, we will be focusing on using visual learning to boost your career or business.

How to Know If You’re a Visual Learner?

When it comes to boosting your career, business (or education), a visual learner is one who would most definitely choose shapes, images, symbols, or reading over auditory messages.

I’m talking about preferring to read an actual map when navigating to a new place over listening to verbal directions. I’m talking about discovering that you actually have trouble remembering what your manager said at the meeting because there were no graphs or illustrations to support the points raised.

Most people who struggle with learning probably aren’t leveraging their best learning styles. The earlier you identify how your learning style can boost your success, the less struggle you will encounter with processing new information throughout your career.

However, visual learning in particular CAN 10x your career or business whether it is your preferred learning style or not. And here’s why:

Several studies have arrived at the conclusion that the brain retains more information with the help of visual aids. In other words, images are directly processed by our long-term memory which helps us store information for longer periods of time.[1]

While some lessons can be performed orally, several concepts can only make sense if you have an image with an explanation of sequences (i.e learning about the human DNA).

Visual learning does use a different part of the brain and visual cues are processed by the part of the brain known as the occipital lobe.

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By engaging more parts of the brain during learning, you’re able to have a fuller understanding of concepts and facilitate better interaction with your immediate environment.

How to Use Visual Learning for Success

Here’re 4 ways to use visual learning to boost your career or business:

1. Bring back the to-do list. Then add shapes and colors to boost productivity.

We live in an age where computers have taken over virtually every aspect of productivity and most human functions. But written lists are making a comeback, and with an endless number of important tasks to complete, having a to-do list of tasks in order of importance can improve your productivity.

While coming up with a list is initially challenging, adding colors and shapes to written lists that you personally write and manage gives you an extra layer of assurance and boosts aids recall so that you actually get stuff done.

I have tried this technique in my work as a registered nurse and discovered that adding shapes and colors to to-do lists helps me delegate tasks, recognize where more work is needed, and makes it easy to cross off completed tasks at the end of the day.

2. Add graphs, charts and symbols to your reports.

Yes, it seems like more work cut out for you. However, graphs enable you monitor the heartbeat of your business.

Graphs and charts help you trend your finances, budget, and pretty much any data overtime. With the help of free and premium software available on the market, it has become easier to take plain data and in a matter of seconds, have relevant information displayed in different shapes and images.

As an entrepreneur, you can make predictions and allocate funds wisely when you’re able to see whether your efforts are rewarded. You can use colors and charts to delegate actions to members of your team and track performance at the same time.

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And when broken down into monthly, quarterly, bi-annual or annual goals, graphs and charts communicate what ordinary text cannot.

3. Effectively brainstorm with mind-mapping.

Mind-mapping is not new but I don’t think it’s been talked about as often as we do to-do lists.

With mind mapping, you’re organizing information accurately and drawing relationships between concepts and pieces from a whole.

Think of a mind map as a tree with several branches. For example, the tree can symbolize healthcare while each branch stands for nursing, medicine, laboratory science, and so on. When you look at nursing, you can further branch out into types of nursing; pediatric, women’s health, critical care, and so on.

It’s an interesting relationship; the more ideas you’re able to come up with for your chosen subject, the deeper you get and the stronger the association.

Mind maps really show you relationships between subjects and topics, and simplifies processes that might seem complicated at first glance. In a way, it is like a graphical representation of facts presented in a simple, visual format.

Mind mapping isn’t only limited to career professionals; business owners can benefit from mind mapping by organizing their online learning activities and breaking down complex tasks into simple actions so that you can accurately measure productivity.

4. Add video streaming to meetings.

What if you could double the productivity of your team members by video streaming your meetings or adding flash animation to your presentation at the same time?

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When you offer video as an alternative method of processing information to colleagues, there is a greater chance of retaining information because we recreate these stories into images in our minds.

For organizations that hold virtual meetings, it can also be an effective way to enhance performance during if people can see their colleagues in addition to flash animation or whatever form of video is provided during the meeting.

Is Visual Learning Better Than Other Learning Styles?

No, that is not the point. The goal here is to supplement your existing dominant learning style with visual learning so that you can experience a significant boost in how you process and use everyday information.

You might discover that understanding scientific concepts are much easier after incorporating visual learning or that you’re able to understand your organization’s value when projected on a visual screen with charts and graphs.

The overall goal is to always be learning and to continue to leverage visual learning style in your career and business.

More About Learning Styles

Featured photo credit: Unsplash via unsplash.com

Reference

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