Advertising
Advertising

10 Ways to Instantly Reduce Stress at Work

10 Ways to Instantly Reduce Stress at Work

A difficult client, a fuming boss, a tight deadline – these are some of the many possible occasions that can make your stress levels soar while you are at work. Needless to say, to find a solution to your problem, being stressed out won’t help you move forward. You need to regain your calm, think clearly, define actionable steps and overcome the problem bit by bit.

Moreover, we all know that stress is essentially bad for us, and has damaging effects on our long term health. Keeping calm and carrying on is more than just a popular internet meme – it’s a skill we all should learn to master.

We are wired to react in a “fight or flight” way, but a grumpy person on the subway is simply not as life-threatening as an approaching lion in our prehistoric days. For this reason, we need to learn to control our reaction to stressful situations and adapt to our modern times that are filled to the brim with stress.

Advertising

Whenever you are faced with a situation that can make your adrenaline and cortisol levels spike and your heart pound too quickly, there are a number of actions you can take to bring your stress levels down. None of these actions require more than 15 minutes, and most of them require a simple change in mindset or location, but all of these help you break out of the vicious circle of being faced with stress at work and reacting like a hamster on a wheel.

1. Go for a walk

If you can disappear from your cubicle for a few minutes, head outside and walk around the block. You’ll get some fresh air in your lungs and fresh thoughts in your mind. Did you know that Mandela used to go for a walk every morning to think through the upcoming day?

2. Listen to calming music

Pop your earphones, and listen to some calming music: classical music, new age, post rock – whatever brings you in that blissful state of relaxation.

Advertising

3. Follow a short guided meditation

Turn your chair towards a window, or -if all else fails- hide in the bathroom for a few minutes, and listen to a guided meditation on your computer, smartphone or MP3 player. There are many smartphone apps that contain enjoyable guided meditations that can help you bring your zen back.

4. Watch pictures of kittens or puppies

You might think that watching internet memes of cute kittens is a waste of your time or a guilty pleasure, but there’s actually some benefit in watching these adorable young pets. Research suggest that watching kittens or puppies can reduce your stress levels.

5. Have a warm drink

Research suggests that we see other people as more sympathetic when we hold a warm drink as compared to when we hold a cold drink. Moreover, taking the time to get yourself a nice cup of tea or coffee can be that little bit of comfort you need during a difficult moment.

Advertising

6. Do a few stretches to get your blood circulating

Refresh your thoughts by doing some quick physical activity. Check out a yoga sequence for your office to twist your spine, or do a few jumping jacks and wall push-ups. Any activity that breaks the rut of overthinking the problem that causes stress in the first place, will have a (temporary) positive effect.

7. Stop by the cubicle of a befriended coworker

Talk to a friend about the situation that upsets you, get a pat on your shoulder or hug when you need it, and feel that heavy weight getting relieved from your chest. A situation can look much less intimidating once you discussed it over with a trustee.

8. Watch your urge, and let it go

Zen masters teach us to sit through our discomfort, to simply watch our urge to start frantically running around, smile, and let it go. Don’t follow your monkey-mind or reptilian midbrain and blindly follow your first instinct. Instead, watch your urge to react then think if your reaction is correct and if this will bring you a step closer to the solution.

Advertising

9. Take a time-out in a quiet room

If the general buzz in your office adds to your stress-levels, then seek out a quiet place (for example, an empty meeting room or your library) away from the situation and come back to your inner peace. Being away from a stressful environment of an office and enjoying a more peaceful location can do wonders to your stress-levels.

10. If you are pressed for time: take three deep breaths before reacting

If a reaction is expected from you right away, then allow yourself at least the time to take three breaths before acting or replying. Breathe deeply into your diaphragm to calm your mind and body. Singers, babies and yogis all know the benefit of abdominal breathing. Teach yourself this skill, as it offers an emergency time-out whenever and wherever you need it.

More by this author

11 Ways Busy People Make Time To Read Why Working Too Hard Could Be Bad For Your Career 10 Ways to Instantly Reduce Stress at Work Little Things You Do Can Keep You In A Good Mood All The Time 12 Ways to be Comfortable on a Long Flight

Trending in Work

1 20 Inspiring Vision Statement Examples (2019 Updated) 2 8 Critical Skills for Workplace Success and Career Advancement 3 How to Find Work Motivation When You’re Unfulfilled at Work 4 The Ultimate Work Skills List to Help You Change Careers 5 What Makes A Great Place to Work Whilst Pregnant

Read Next

Advertising
Advertising
Advertising

Last Updated on March 12, 2019

20 Inspiring Vision Statement Examples (2019 Updated)

20 Inspiring Vision Statement Examples (2019 Updated)

There is normally a lengthy list of things you need to consider when starting a business, and if you don’t manage them properly, your excitement can quickly turn into overwhelm. What can support you to stay inspired and on the right track when starting out? You guessed it: this is your vision statement.

What Is a Vision Statement?

A vision statement is like a photograph of your future business, which gives your business shape and direction.

A vision statement provides the direction and describes what the founder wants the organization to achieve in the future; it’s more about the “what” of a business. It is different from a mission statement, which describes the purpose of an organization and more about the “how” of a business.

If you were to take a photo of your future business now, what would it look like? What do you want your business to be recognized for one day?

You need to have a crystal clear vision when you start out, otherwise you can get easily lost in deciding the best way forward. When you are making strategic decisions for your business and even daily operation decisions, your vision statement will give you the inspiration and targeted direction you need.

The Importance of a Vision Statement

Without a vision statement, your business will lack motivation to keep going.

If you don’t aim for anything, you might not hit anything. The more specific and clear you are, the better your chances are at seeing your vision turn into reality.

The importance of a vision statement cannot be overlooked; not only does it provide long term direction and guidance, but it also gives you the inspiration and the necessary energy to keep going when you feel lost.

Always keep your vision statement alive by revisiting it regularly and communicating your vision with other members of the team, to inspire and motivate them as well.

How to Craft an Inspiring Vision Statement

1. Dream big and use clear language

An inspiring vision statement should inform a clear direction and priorities for the organization, while challenging all the team members to grow together. Based on our expert sources’ advice, we’ve got some great tips for you:

  • Imagine how you want the business to be like in five to ten years.
  • Infuse the business’ values in the statement.
  • Make sure that the statement is implying a clear focus for the business.
  • Write your vision statement in the present tense.
  • Use clear and concise language.
  • Ensure the statement is easily understood.

There are many different types of vision statements and there is no wrong or right way to do it. The most important thing is to resonate with it. It will always inspire you and give you a clear targeted direction.

2. Get inspirations from the successful companies.

Having researched on a number of successful companies’ vision statements, I’ve shortlisted 20 good examples for the new startups:

Short vision statements made up of a few words only:

1. Disney

To make people happy.

2. Oxfam

A just world without poverty.

3. Ikea

To create a better every day life for the many people.

Quantitative statements are based on numbers, quantities:

4. Microsoft

Empower every person and every organization on the planet to achieve more.

    5. Nike

    Bring inspiration and innovation to every athlete* in the world. (*If you have a body, you are an athlete.)

      Qualitative statements are based on qualities that you want to have:

      6. Ford

      People working together as a lean, global enterprise to make people’s lives better through automotive and mobility leadership.

      7. Avon

      To be the company that best understands and satisfies the product, service and self-fulfillment needs of women—globally.

      Competitor based statements – this type is becoming less common, but famous examples are:

      8. Honda – in 1970

      We will destroy Yamaha.

      9. Nike – in 1960s

      Crush Adidas.

        10. Philip Morris – in 1950s

        Knock off RJR as the number one tobacco  company in the world.

        Role Model Vision Statements – using another company as an example:

        11. Stanford University – in the past

        To become the Harvard of the West.

        12. Reach for Success – in the past

        To become the next Tony Robbins in self development.

        Internal Transformations vision statements:

        13. Apple

        To produce high-quality, low cost, easy to use products that incorporate high technology for the individual.

        14. Giro Sport Design

        To make sure that riding is the best part of a great life.

        15. Tesla

        To accelerate the world’s transition to sustainable energy.

        16. Sony

        To be a company that inspires and fulfills your curiosity.

        17. Facebook

        To give people the power to share and make the world more open and connected.

          Longer and more detailed vision statement:

          18. Walmart

          To give customers a wide assortment of their favorite products, Every Day Low Prices, guaranteed satisfaction, friendly service, convenient hours (24 hours, 7 days a week) and a great online shopping experience.

          Advertising

          19. Coca Cola

          To achieve sustainable growth, we have established a vision with clear goals:

          Profit: Maximizing return to share owners while being mindful of our overall responsibilities.

          People: Being a great place to work where people are inspired to be the best they can be.

          Portfolio: Bringing to the world a portfolio of beverage brands that anticipate and satisfy peoples; desires and needs.

          Partners: Nurturing a winning network of partners and building mutual loyalty.

          Planet: Being a responsible global citizen that makes a difference.

            20. Heinz

            Our VISION, quite simply, is to be: “The World’s Premier Food Company, Offering Nutritious, Superior Tasting Foods To People Everywhere.” Being the premier food company does not mean being the biggest but it does mean being the best in terms of consumer value, customer service, employee talent, and consistent and predictable growth.

            The Bottom Line

            Remember, always keep your vision statement up-to-date to direct your company’s actions.

            Remember, once you reach your vision, it needs to be changed. General Motors overtook Ford as #1 automotive company in the world because once Ford’s goal was reached, they never updated it.

            Keep your vision statement alive and visibly in front of you, revisit it and let it help direct your actions and activities. This is the fun part: this is where you get to dream really big and allow your imagination to fly as high as you want.

            Don’t hold back, let your creative juices flow and give yourself permission to explore what is possible for your business.

            Advertising

            To your success!

            Read Next