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 Learn Quickly And Master Any Skill You Want Re-learn How to Learn in the Information Age Enhance Focus with Productivity Music (Recommended Playlists) How to Improve Your Memory: 7 Natural (And Highly Effective) Ways How to Break Bad Habits: I Broke 3 Bad Habits in Less Than 2 Months

      Trending in Smartcut

      1 How to Be a Leader Who Is Inspiring and Influential 2 How to Use Sticky Notes for More Productive Reading And Learning 3 How to Lead Team Meetings in the Most Productive Way 4 8 Critical Skills for Workplace Success and Career Advancement 5 How to Use Debt Snowball to Get out from a Financial Avalanche

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on March 13, 2019

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      Have you gotten into a rut before? Or are you in a rut right now?

      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

      1. Work on the small tasks.

      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

      2. Take a break from your work desk.

      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

      Advertising

      3. Upgrade yourself

      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

      4. Talk to a friend.

      Talk to someone and get your mind off work for a while.

      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

      5. Forget about trying to be perfect.

      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

      Advertising

      6. Paint a vision to work towards.

      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

      7. Read a book (or blog).

      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

      Check out the best selling books; those are generally packed with great wisdom.

      8. Have a quick nap.

      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

      Advertising

      9. Remember why you are doing this.

      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

      10. Find some competition.

      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

      11. Go exercise.

      Since you are not making headway at work, might as well spend the time shaping yourself up.

      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

      Advertising

      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

      12. Take a good break.

      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

      More Resources About Getting out of a Rut

      Featured photo credit: Joshua Earle via unsplash.com

      Read Next