At almost any work place stress is normal. However, excessive stress can interfere with productivity and has a negative impact on the physical and emotional health of any person. Of course, you cannot control everything that happens at work, but that does not mean you are weak, it means that you are in a difficult situation. The solution is to find simple ways to overcome the stress, and this is not to make radical life changes or worse to quit your job. Here are some effective ways to control stress at work.
Recognize the warning signs of stress
Before taking action on excessive stress first you must know the signs and symptoms. These include:
• anxiety, irritability or depression;
• apathy and loss of interest for work;
• sleep disorders;
• concentration problems;
• muscle tension or headaches;
• stomach problems;
• antisocial behavior;
• loss of sex drive;
• alcohol or drugs consumption.
Reduce the stress by adopting a healthy lifestyle
- Exercise. Regular exercise is an effective way to reduce stress. Involved in aerobic activities, which accelerates heart rate and make you sweat, are a highly effective way to improve your mood, increase energy, boost cognitive function and to relax the body and mind. For maximum stress relief try to do at least 30 minutes of exercise every day. If the program will not allow, you can divide the physical activity in three or more short segments.
- Choose a diet that gives you more energy. Low levels of blood sugar can make you feel anxious and irritable, and elevated blood glucose can be lethargic. Eating healthy can help you easily pass over stressful situations. By eating small meals frequently, your body maintains in balance the sugar levels in the blood.
- Drink alcohol in moderation and avoid nicotine. Alcohol can temporarily reduce anxiety and stress. However, alcohol abuse can cause addiction and stress will suddenly become a minor problem as the consequences of alcoholism are more harmful for health and social life. Similarly, smoking can calm you when you are overwhelmed by problems at work, but nicotine is a powerful stimulant that causes increased anxiety, not the reducing of it.
- Get enough sleep. Excessive stress can cause insomnia and lack of sleep will make you more vulnerable to stress. When you rest at night is much easier to maintain emotional balance – a key factor in managing stress at work. Try to improve your quality of sleep by sleeping at least 8 hours a night and going to bed at the same time every day.
- Eliminate negative behaviors. Think positive. No project, situation or decision is ever perfect, so do not try to reach perfection, as this will add unnecessary stress in your professional life. Do not try to control uncontrollable situations. Many things at work are less controllable – for example, the behavior of others. Instead of unnecessarily stress on such aspects of the work – mainly difficult or impossible to control – you can try to avoid them, to no longer pay attention and focus on things that can really be controlled – such as how you choose to react to problems.
Reduce stress at work by organizing and prioritizing workload
When the stress threatens to overwhelm you, there are simple steps to regain control of stressful situations. Here are some tips for reducing the pressure by prioritizing and organizing your responsibilities.
- Create a balanced work program. Carefully analyze your schedule and responsibilities and daily tasks. Try to find a balance between work and family life, social activities and personal interests.
- Think positive. As you learn to manage stress and improve your relationships at work, you can think more clearly, you will focus better and you can act accordingly. You can even change your negative way of thinking about certain situations that can trigger stress. Positive thinking can attract positive behaviors and the positive change in your attitude could be appreciated by those around you. In addition, it is important to avoid approaching things in a negative way, in order for your motivation to remain at high levels long term.
- Do not overload. Avoid working long hours and try not to engage in too many projects in a single day. Set aside tasks that are not really needed or remove them completely from that day.
- Try to leave home earlier. Even 10-15 minutes can be important. If you arrive early at work, you’ll have time to drink coffee, socialize with colleagues and to better organize tasks and priorities for the day’s work.
- Plan regular breaks. Make sure you take short breaks throughout the work day. For lunch go outdoors (if weather and work will allow this) or go to dine with other co-workers. Physical distance, even temporarily, from the workplace can relax you.