How Do You Manage Stress Levels In The Workplace?

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Sometimes it feels like the amount of workplace stress we deal with is at an all-time high. That’s not just a feeling either, more than 50% of adults in the workplace find themselves feeling stressed more than half the time they’re there.

Managing that stress can be vital in preventing burnout. But what do you do about it? Here, we’re going to look at a few techniques you should consider incorporating during your day.

Photo by Yan Krukau

Keeping Your Desk Organized

A cluttered workspace can lead to a cluttered mind. Keeping your desk organized is a foundational step toward reducing stress at work. An organized desk helps you find what you need quickly, reduces distractions, and creates a sense of control and calm.

Start by decluttering your workspace: remove unnecessary items, sort through paperwork, and organize supplies. Use trays, bins, and folders to keep items neatly arranged. Regularly clean your desk and maintain this orderliness to prevent the return of chaos.

A tidy workspace not only enhances productivity but also promotes a peaceful state of mind. Otherwise, finding yourself searching high and low for something that should easily be within reach will certainly add to your stress.

Prioritizing Your Workday

One of the main contributors to work-related stress is feeling overwhelmed by a long list of tasks. Prioritizing your workday helps manage this by allowing you to focus on what’s most important. Begin each day by making a to-do list and categorize tasks by urgency and importance. Use techniques like the priority matrix to determine which tasks to tackle first.

Break larger projects into manageable steps and set deadlines for each task. By systematically addressing your priorities, you can work more efficiently and reduce the anxiety that comes from having too much to do.

Setting Realistic Goals

Setting realistic goals is crucial for managing stress at work. Unrealistic goals can set you up for failure and increase stress levels. Start by setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. This approach ensures your goals are clear and attainable.

Break larger goals into smaller, more manageable tasks and celebrate your progress along the way. Adjust your goals as necessary based on your workload and resources. By setting achievable objectives, you can maintain motivation, track your progress, and reduce the pressure that comes from striving for unattainable targets.

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Deep Breathing Techniques

Deep breathing techniques are a simple yet effective way to reduce stress at work. When you feel overwhelmed, taking a few moments to focus on your breath can help calm your mind and body. Try the 4-7-8 technique: inhale for four seconds, hold your breath for seven seconds, and exhale slowly for eight seconds.

Repeat this cycle several times. Deep breathing activates the body’s relaxation response, lowering heart rate and blood pressure. Incorporating regular breathing exercises into your daily routine can help you stay calm and focused, even during stressful situations.

Getting Up and Moving

Sitting for prolonged periods can increase stress and tension in the body. Getting up and moving throughout the day is essential for reducing stress. Take regular breaks to stand, stretch, and walk around. Even a short walk can improve circulation, boost energy levels, and clear your mind.

Consider incorporating stretches or light exercises into your routine to relieve muscle tension. Movement increases the production of endorphins, which are natural mood lifters. By incorporating physical activity into your workday, you can reduce stress and improve your overall well-being.

Taking a Music Break

Music has a powerful effect on our emotions and can be a great way to de-stress at work. Taking a music break allows you to step away from your tasks and immerse yourself in something soothing. Choose music that you find relaxing—classical, ambient, or natural sounds are often effective.

Listen with headphones to minimize distractions and focus on the music. Allow yourself a few minutes to simply enjoy the sounds and let your mind wander. Music can lower cortisol levels, reduce anxiety, and improve mood, making it an excellent tool for stress relief.

Photo by Joshua Miranda

Playing a Quick Game

Having your mind in “work mode” for too long can cause that stress to pile up much more quickly. When you’re supposed to be taking a break, make sure that you’re taking a real break away from work. A good way to do that is by playing a quick game like Minesweeper or Solitaire.

These simple games require concentration and can provide a mental escape from work-related pressures. By focusing on the game, you can give your brain a break from your tasks and return to work feeling refreshed. Limit your gaming sessions to a few minutes to ensure they are a quick and effective diversion. The key is to use these games as a brief mental reset, not a prolonged distraction.

Calling a Friend

Sometimes, a quick chat with a friend can be the perfect antidote to work stress. Calling a friend allows you to take a mental break and connect with someone who can offer support and a fresh perspective. Whether you need to vent about a frustrating situation or just share a laugh, a conversation with a trusted friend can help you feel more grounded and less isolated.

Choose a time when your friend is likely available and keep the conversation short to avoid interfering with your work. Regularly connecting with friends can provide emotional support and reduce stress.

Making a Cup of Tea

Making a cup of tea can be a simple yet effective way to de-stress at work. The process of brewing tea can be a calming ritual, giving you a few moments to step away from your tasks and relax. Choose a tea known for its soothing properties, such as chamomile, green tea, or peppermint.

Take the time to enjoy the aroma and warmth of the tea, and sip it slowly. The act of making and drinking tea can provide a sense of comfort and tranquillity, helping to reduce stress and improve focus.

Photo by Andrea Piacquadio

Running an Errand Away from Your Desk

Running a quick errand away from your desk can be a great way to de-stress and break up your workday. Whether it’s picking up a package, grabbing a coffee, or just taking a walk around the block, stepping away from your desk can help clear your mind and reduce tension.

Physical movement and a change of scenery can improve circulation and boost your mood. Make sure to choose errands that can be completed quickly to avoid adding to your stress. These short breaks can provide a much-needed mental reset, allowing you to return to work with renewed focus.

Closing Social Media

While social media can be a source of entertainment, it can also contribute to stress and distraction. Closing social media during work hours can help you stay focused and reduce stress. Constant notifications and the temptation to check social media can interrupt your workflow and increase feelings of anxiety.

Set specific times to check social media, such as during breaks, and turn off notifications during work hours. By limiting your social media use, you can minimize distractions, stay focused on your tasks, and reduce the stress associated with constant connectivity.

Practicing Mindfulness

Practising mindfulness is a powerful way to de-stress at work. Mindfulness involves being fully present and engaged in the current moment without judgment. This can be achieved through techniques such as meditation, deep breathing, or simply paying attention to your thoughts and surroundings.

Take a few minutes each day to practice mindfulness, whether it’s through a guided meditation app, deep breathing exercises, or a mindful walk. Regular mindfulness practice can help reduce stress, improve focus, and increase overall well-being. By staying present and centred, you can navigate work challenges with greater ease and calm.

Photo by Lisa Fotios

Using a Relaxation Spray

Using a relaxation spray can provide an instant sense of calm and help de-stress at work. These sprays often contain essential oils like lavender, chamomile, or eucalyptus, which are known for their soothing properties.

Spritzing a relaxation spray around your workspace or on a tissue can create a calming atmosphere and promote relaxation. Inhale the scent deeply and allow yourself a moment to relax. Aromatherapy can reduce anxiety, improve mood, and enhance focus, making it a simple yet effective tool for stress relief.

Reading for Fifteen Minutes

Taking a short break to read for fifteen minutes can be an excellent way to de-stress at work. Choose a book, article, or magazine that you find enjoyable and engaging. Reading can provide a mental escape and give your brain a break from work-related tasks.

Fiction, in particular, can transport you to another world and provide a sense of relaxation and pleasure. Make sure to set a timer to ensure your reading break doesn’t extend too long. By incorporating regular reading breaks into your day, you can reduce stress and return to work feeling refreshed and rejuvenated.

Workplace stress is a fact of life, but it shouldn’t be reigning over your entire time at work. Take the tips above and find the relief you need, even if it’s just to give yourself a break now and then.

About the author

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Like Minds is a global thought leadership platform delivering world class events on business development, knowledge and insight aimed at entrepreneurs and business leaders to engage, stimulate and empower them to become global businesses of the future. We also offer a bespoke service for corporate clients and training programmes under the Like Minds U brand. For more information please email bespoke@wearelikeminds.com