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Published on July 4, 2019

7 Simple Ways to Cope with Stress at Work and Stop Worrying

7 Simple Ways to Cope with Stress at Work and Stop Worrying

The internet today is booming with posts promoting work-for-self, work-from-home, and living your passion and purpose. Quite frankly, the spike in this content has good merits! We are fed up with the stress and demands that are placed on us by other people and the companies that we work for.

According to the American Institute of Stress, numerous studies show that job stress is far and away the major source of stress for American adults and that it has escalated progressively over the past few decades.[1]

Blueprints, step-by-step guides, and road maps are taking over Pinterest and every social media platform regarding this new way of living. However, what about everyone who is still living and dealing with the current stress and worries at work?

How can we healthfully deal with our 9-5 jobs and leave the office feeling refreshed and energized after we put in our 8 hours? I am here to tell you that it is possible and relatively easy to not only cope with stress at work but make a difference and fulfill your passions anywhere you work!

Here are a few really simple ways for coping with stress at work and STOP worrying.

1. Identify and Take Back Control of Your Stress

Sometimes, we bulk our stress and worry into a broad category of “I HATE MY JOB” when in all reality, there are only a handful of things that are causing us grief.

Get specific – What are your top 3 worries & stressors at work?

Get clear and investigate why these are causing so much angst.

For instance, it is probably not all administration and/or your boss’s fault that you are stressed out, worried, and dreading work (don’t give them too much credit). When we put all of our blame on someone or something out of our control, then we have no power to change it (no power = STRESS)!

The best way to gain power over a stressful situation is to reverse the complaint, worry, or problem to something that YOU can change.

Does that mean that you blame yourself when it’s not your fault? Absolutely not!

But you MUST put yourself in the driver’s seat so that you can change the stressful situation.

Once you are clear on what is causing your heart palpitation’s and night sweats (I have had them), then you control the situation by taking any complaint or blame and turn it into a SOLUTION.

Your boss is unfair and never gives you the day off when you request it? (Total jerk move, by the way!)

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How are you currently requesting off? If you are requesting off electronically, could you make the request personal and far in advance so that end result is what you desire?

Complaining that your boss is a jerk will make you feel better in the moment but, it isn’t going to give you the solution that you really want. And by complaining, you are giving up ALL control.

When we feel in control of what we want, the majority of our stress is released. It is when we feel out of control that we worry!

2. An Attitude of Gratitude

Gratitude is the freeway to happiness and contentment. There is no room for worry, stress, or negativity when we are in a thankful mindset.

When you begin to feel stressed at work, when the workload keeps piling up and it seems like nothing will ever get done… Take a minute to breathe deeply, close your eyes, and whisper thank you to the first thing that pops into your mind.

Thank you for today, thank you for the security this job provides, thank you for the breakroom coffee, thank you for anything you can think of!

The combination of a quiet moment and an attitude of gratitude can turn your whole day around and it is the perfect cocktail for comfort and relaxation!

3. Identify Your Weaknesses

We all have them and most of us avoid them. But it is so important to come to terms on what we can change and improve.

When we are able to improve our downfalls, then we can only progress forward.

Never accept your weaknesses as a part of your DNA and/or character. Weaknesses are only temporary if we work to improve them.

When we accept them, then they become ingrained in us and will forever hold us down. Don’t let that happen!

Get comfortable with failures and embrace your weaknesses. Never be afraid of asking powerful questions because the more that you know the more places you’ll go! (Love you, Dr. Seuss!)

Identify the areas at work that could use some improvement and then brush up in this area. Find ways to grow and learn!

New research from LinkedIn finds that people who genuinely enjoy their jobs have one thing in common:[2]

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“They make time to learn on the job. The LinkedIn research surveyed about 2,000 professionals. They found that employees who spend time learning at work are 47% less likely to be stressed”

Take a professional development course to become an expert in your area of weakness. Ask questions to someone in the office with more expertise in this particular area (they will most likely be happy to help). This will help to build your confidence and confidence kicks stress’s butt every time!

As a takeaway, never shy away or hide from your weaknesses. Instead, embrace them to gain confidence and leave worry in the dust!

4. Identify Your Strengths

Up next, ask yourself: What are my top 10 strengths?

Don’t be modest and name them all. I actually encourage you to name your top 50 strengths because I know that we all have them.

Circle the strengths that are unique to you and use this edge at work to amaze people.

Don’t just fit in at work – stand out! Better yet, pick a strength that is unique and that you are passionate about and you will leave work feeling refreshed!

By expanding your skill set, in both your strong and weak areas, creates intelligence and confidence. Both are great for combating stress and worry!

5. Prioritize and Revitalize

What is a necessity this week? Deadlines, meetings, paperwork?

Prioritize by when it needs to be done and, next to the task write down an estimated time of how long it will take to complete.

Calculate the total of time it will take you to accomplish these necessities and, then carve out 10% of your day to REVITALIZE. No one can work all day and give it their all without a reset.

What is it that gets you into the zone, what energizes you? Add restoration breaks in your day.

For me, lunch with my coworkers doesn’t restore me in the least bit. Often times, the conversations that go on at work bring me down in the dumps and drain my energy.

On my restoration breaks, I listen to a motivational video, turn out the lights, journal, walk, go outside and plan my future, make lists of how I am going to accomplish my next goal.

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I can’t stress enough how important these are to the soul. Add SOUL RESTORATION into your schedule!!

Your boss/employer will appreciate all of the extra energy you have when you come back from this break.

6. To Do ListSSS (Yes, 3 S’s for 3 Lists!)

This is nice because it piggybacks off of your priority list. What absolutely needs to get done today and how long will the task take?

When you arrive at work and you are comfortable in your chair, grab 3 pieces of paper, a pen, and a sharpie. Take a deep breath, this is your time to organize all of your thoughts and to-dos.

Write down what needs done today, in the order you plan to accomplish it. Most of the time, I even give myself a window of time to complete.

After you have finished a task, cross it out. I love to take a big black sharpie and put a big slash through my completed task (this makes me so happy!)

However, by lunch, my paper looks messy and then that makes my mind messy so it causes me stress. Therefore, I do this thing that really helps me to reduce my stress and it organizes my mind.

I make a new list.

After lunch, write another list. Brand new and fresh. Write down everything else that needs accomplished for the rest of your afternoon.

This is your chance to set your afternoon up for organization and success as opposed to a stressful, scattered mess!

If you didn’t accomplish something in the morning – no big deal. You can put that task on your afternoon list or your list for tomorrow.

A list for tomorrow? Yes, your THIRD list!

At the end of the day, create your final list that consists of what needs to be done for the following day. This strategy will help get you focused and organized for the next day and reduce your worry because it’s on paper and out of your mind. This will also help you the following morning to give you an idea of how to structure your day.

Anyway that we can organize our minds and structure our day for efficiency is a sure way of reducing stress and worry in the workplace!

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7. Stay Away from the Negative Nancy Squad

Have you ever worked somewhere with negativity?

Have you experienced something similar to this: You begin a new job and the Negative Nancy Zombies come with their Frankenstein arms to greet you.They make sure to tell you who to stay away from, that the cafeteria food is awful, all of the affairs in the office, and how you’ll probably end up working late for the next 100 years of your life. They reassure you, however, if you stick with them that you’ll be just fine…

I am here to tell you that it is BULL-OGNA!

Don’t fall into this trap! Don’t be a part of this soul sucking practice.

The Negative Nancy squad is burned out and they need to take a day off to rejuvenate (maybe even take the month off). The squad would probably benefit from this article about the burn out point at work.

Most of the time, the person they tell you to stay away from is awesome, the food is halfway decent, the affair is actually just two people being friendly, and the squad only has to stay late because they are too busy gossiping.

To make a long story short, if you have a good outlook and positive perception, everything in your work environment will look and feel brighter!

Don’t align yourself with or hang out with those type of people. Don’t gossip or assume anything about anyone until you have experienced it first-hand.

We often make things seem worse (more stressful and worrisome) in our minds. The Negative Nancy squad will only enhance these negative emotions. So, find a few positive friends, go out of your way for a few people at work, and maybe even get to know someone new and your social game at work will be great!

Having positive relationships at work will make you feel happier and more secure in your work environment. Positive relationships are great for your health and mind so embrace developing constructive relationships with your coworkers.

Final Thoughts

Make the decision that you are going to enjoy yourself at work. Anything can be made exciting with the right attitude and a little creativity.

Find one or two things to look forward to each day and treat yourself every once in awhile. You deserve to enjoy your work, your life, and the people in it.

Remember that if you are above ground, then it’s a good day and something exciting is always just a mindset shift away!

More About Stress

Featured photo credit: Christian Erfurt via unsplash.com

Reference

[1] The American Institute of Stress: Workplace Stress
[2] Linkedin: Stress at Work Report: Who is Feeling It the Most and How to Combat It

More by this author

Jacqueline Battaglia

Growth Coach, Blogger, and Creator of Life is Duck Soup. My approach will help you get to your next potential level, follow your HAPPY path and enjoy each moment fully.

13 Ways Happy People Think and Feel Differently Nothing Makes You Happy: Here’s Why and What to Do 7 Simple Ways to Cope with Stress at Work and Stop Worrying 3 Steps to Know Your Value and Realize It in Life

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Last Updated on March 25, 2020

How to Live Longer? 21 Ways to Live a Long Life

How to Live Longer? 21 Ways to Live a Long Life

When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

So, how to live longer? Here are 21 ways to help you live a long life

1. Exercise

It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

2. Drink in Moderation

I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

3. Reduce Stress in Your Life

Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

4. Watch Less Television

A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

5. Eat Less Red Meat

Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

6. Don’t Smoke

This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

7. Socialize

Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

8. Eat Foods Rich in Omega-3 Fatty Acids

Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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9. Be Optimistic

Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

10. Own a Pet

Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

11. Drink Coffee

Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

12. Eat Less

Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

13. Meditate

Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

14. Maintain a Healthy Weight

Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

15. Laugh Often

Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

16. Don’t Spend Too Much Time in the Sun

Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

17. Cook Your Own Food

When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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18. Eat Mushrooms

Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

19. Floss

Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

20. Eat Foods Rich in Antioxidants

Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

21. Have Sex

Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

More Health Tips

Featured photo credit: Sweethearts/Patrick via flickr.com

Reference

[1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
[2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
[3] Arch Intern Med.: Red Meat Consumption and Mortality
[4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
[5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
[6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
[7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
[8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
[9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
[10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
[11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
[12] JAMA: The Disease Burden Associated With Overweight and Obesity
[13] JAMA: The Disease Burden Associated With Overweight and Obesity
[14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
[15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
[16] AHA Journals: Sexual Activity and Cardiovascular Disease

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