Advertising
Advertising

Last Updated on February 4, 2019

How to Eliminate Work Stress When You’re Stressed to the Max

How to Eliminate Work Stress When You’re Stressed to the Max

Workplace stress is a modern epidemic. More than one-third of American workers experience chronic work stress. This is estimated to cost American businesses up to $300 billion a year in lost work hours and medical bills.[1]

Clearly, if you’re suffering from work stress – you’re far from alone. But, work stress isn’t inevitable.

In this article, I’m going to suggest the most suitable ways to cope with job stress so you can become a happy and productive worker again.

Where Work Stress Comes From

Certain factors tend to go hand-in-hand with work-related stress. The causes of stress include:

  • Too much work – you feel overwhelmed by your work and find yourself saying: “There are not enough hours in the day!”
  • The job is too easy, not challenging or inspiring – this is where boredom (which is stressful) sets in.
  • Pressure from co-workers or lack of social support – colleagues are not helpful or only care about their own tasks.
  • Little praise and lots of criticism – this is where a lousy manager uses constant criticism to ‘try’ to motivate you.
  • Very demanding or competitive working culture – sales departments often fit this category.
  • Not having enough control over job-related decisions – this is when people try to micro-manage you.
  • High expectations on yourself or seeking perfection – while it’s good to do your best, being a perfectionist can be a powerful stress generator.
  • Low salary – if you work hard but receive slim financial rewards, you may start to feel downhearted, frustrated and stressed.

The Negative Effects of Stress on Your Mind and Body

Chronic stress is bad news for your mental health and physical health. These are some health symptoms of stress:[2]

    If stress hormones are triggered in your body for extended periods, they can lead to increased physical aging. This is because stress makes your cells look and act older – and this is reflected in your physical appearance.[3]

    In addition to the negative effects on your body, stress also has a significant influence on your brain – negatively impacting your daily performance.

    Advertising

    I recommend you watch the 4-minute video below to see just how stress can wreak havoc on your brain and your performance:

    How to Cope with Work Stress (A Step-By-Step Guide)

    You don’t need to be a victim of work stress. Here’s how to manage stress in the workplace:

    1. Set aside some time for planning

    If work has become too much for you, and you’re constantly falling behind… stop! Instead of trying and failing to catch up, you’d be much better off spending some time thinking about your goals and how your prioritize your tasks.

    Learn how to set clear goals with this step-by-step guide.

    For instance, if your initial goal is just to get on top of your work (probably for the first time in months), then take 10 minutes to think clearly and deeply about how you can achieve this. Most likely, you’ll be able to come up with tasks that you need to complete to reach your goal. And once your goal and tasks are clear in your mind, you’ll be ready for the second step.

    2. Align your tasks with your goal

    Just knowing your goal and associated tasks is not enough. Many people reach this stage but still fall behind with their work and fail to achieve their goals.

    The secret is to understand which of your tasks should be high priority and which ones can be done when you have spare time.

    Advertising

    For example, checking your inbox every 20 minutes may seem to be a productive task for you, but in reality it acts as a constant distraction and productivity killer. Instead, you’d be better off setting aside 30 minutes in the morning to check your emails and 30 minutes in the afternoon to do the same.

    By doing this, you’ll free up the bulk of your day for tasks that can help you reach your goal. These tasks are likely to be things like: writing a business proposal, creating a PowerPoint presentation, and finishing an important project.

    These tips on how to prioritize will help you align your tasks with your goals and work 10X more efficiently.

    3. Remove, change or accept the stressors

    How to tackle specific work stressors? I recommend the following method that WellCast introduced:[4]

    Take a piece of paper and divide it into three columns. At the top, write remove in the first column, change in the second and accept in the third.

      Next, think of the stressors that are getting to you the most. Perhaps it’s your paycheck; it might be way smaller than you’d like or feel that you deserve. Don’t worry, this is your chance to break free from the stress surrounding your low pay.

      Think for a few moments, which would you prefer:

      Advertising

      • To remove yourself from the company
      • To try to change your salary by asking for a pay rise
      • To accept that your salary is okay for you

      You may be surprised at what thoughts come into your mind. Don’t reject them, but allow yourself time to be clear on how you’d like to proceed.

      If the status quo feels good to you, then write “paycheck” in the accept column. If you decide you want to increase your salary but stay in the same company, write “paycheck” in the change column. And finally, if you decide the time is right to seek a new opportunity at a different organization, then write “paycheck” in the remove column.

      By being decisive in this way, you’ll immediately feel freer and in control of your destiny. And your stress levels will begin to trend downwards. All that remains is to set yourself a clear goal of what you want to achieve and how you’re going to do this.(Luckily, steps #1 and #2 above will help you out!)

      Of course, if you have multiple work stressors, then use your remove, change or accept sheet to work through all of them. It will be time VERY well spent.

      4. Create positive relationships at work

      One key to improving your ability to manage stress is being able to accept help from others. Not only does it alleviate negative circumstances by simply distracting you and creating a buffer between daily tasks and their negative connection, it will provide a sense of support and relief.

      Make an effort to create friendships with your colleagues. Go to the after-work happy hour or just ask a colleague out for coffee at lunchtime. Not only will you have someone to confide in, but you will start to associate positive feelings to work.

      Forming a healthy relationship with your manager or supervisor is also a good way to alleviate stress. Positive, two-way conversations about where you stand in your job, being honest about how you feel, and working together to make a plan of action in terms of improved work conditions and expectations are paramount. This will lead to opening up and receiving the necessary resources you need to support or help you.

      5. Take time out for yourself

      Anyone can get overwhelmed when stress occurs at work, and this can spill into other areas of your life. This is why it’s important to clock out mentally from your job from time to time.

      Advertising

      Take time off to relax and unwind in order to regain your energy and come back to work invigorated. Make sure you actually do something you enjoy like spending time with your kids or partner, or visit that country you’ve always wanted to explore.

      If taking time off work isn’t possible in the midst of your stress, take scheduled breaks throughout your day. Sit quietly somewhere or do some stretches to get your blood flowing like in the example below:

      6. Take mindful action towards your health

      The irony of stress is that your healthy habits can take a backseat. Maintaining and even improving your health will keep your stress under control. Here are some ways to keep you physically fit:

      • Eat healthy foods. Make sure your diet is full of foods that provide your body with sufficient nutrients. Eat more fruits and green vegetables, whole foods, omega-3 rich fish, and seeds such as flax, chia and hemp. These types of food ensure your body is working optimally to cope with its stress mechanisms.
      • Avoid unhealthy foods. This is obvious, but it’s these kinds of food you reach for in times of stress and negativity. High fat foods such as cheese and red meat cause sluggishness and tiredness. Foods high in refined sugars like biscuits, chocolate bars, and bread can be convenient snacks, but they cause you to crash and burn. Same with caffeinated drinks such as coffee and sodas – these are just ‘band aid’ habits that interfere with your ability to sleep.
      • Exercise regularly. Endorphins are the best for counteracting stress, and what better way to release them than doing physical exercise. Exercise creates a distraction and helps you get your thoughts back together in an orderly way. Start a new exercise regime – whether it’s running, swimming, cycling or walking to work. Getting your blood and endorphins flowing will make you feel happier.
      • Get enough sleep. Make getting 8 hours sleep a priority. When we’re stressed it can sometimes feel hard to get to sleep but sleep deprivation only exaggerates our current stress. A well-rested mind is able to find solutions to problems more easily and reacts better to daily stressors.

      Final Thoughts

      Everyone encounters stress at work. It’s a natural and normal human reaction. The difference between letting the stress overcome you and coping with it is getting a head start by creating a positive environment and lifestyle.

      Counteracting stress is both an inside and outside job. Focusing on improving your health will create a positive mind able to react better. Forming positive relationships with certain people around you will give you emotional support.

      Beat stress with the right mindset!

      More Resources About Work Stress

      Featured photo credit: whoislimos via unsplash.com

      Reference

      More by this author

      Leon Ho

      Founder & CEO of Lifehack

      How to Prioritize Right in 10 Minutes and Work 10X Faster What Is a Habit? Understand It to Control It 100% 7 Simple Note Taking Techniques for Efficient Learning The Lifehack Show Episode 12: Staying On Top of Your Game as an Entrepreneur How Do You Change a Habit (According to Psychology)

      Trending in Smartcut

      1 How to Prioritize Right in 10 Minutes and Work 10X Faster 2 What Is a Habit? Understand It to Control It 100% 3 How to Find Your Keystone Habits to Change Your Life 4 How to Become Goal Oriented and Achieve More in Life 5 10 Ways to Find Learning Motivation (Even After You’ve Graduated)

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on November 17, 2019

      20 Creative Ways To Say Thank You

      20 Creative Ways To Say Thank You

      Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

      1. Make a gift bag.

      A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

      2. Give a toast.

      Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

      3. Write a poem.

      “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

      Advertising

      4. Create your own labels.

      There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

      5. Give a gift card.

      Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

      6. Send a letter.

      Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

      7. Use social media to send a special message.

      If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

      Advertising

      8. Make your own digital greeting card.

      While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

      9. Make a YouTube video.

      Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

      10. Deliver cookies or candies.

      Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

      11. Make surprise gifts for guests.

      There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

      Advertising

      12. Put together a flower basket.

      Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

      13. Take a picture.

      Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

      14. Repay their generosity by paying it forward.

      The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

      15. Do something special for them.

      Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

      Advertising

      16. Reciprocate their help.

      Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

      17. Be there for them.

      Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

      18. Listen to them.

      Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

      19. Say it in another language…or two…

      A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

      20. Show them some love.

      A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

      Featured photo credit: Hanny Naibaho via unsplash.com

      Read Next