8 Ways to Reduce Workplace Stress

  Tuesday, March 9, 2021

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Stressful situations are bound to happen at work. The problem is, constant stress in the workplace develops long-term health problems. You spend a lot of time at work, and you want to do well at your job. You need to take of yourself and reduce workplace stress. 

Identifying Stress at Work

Long-term stress increases the chance of heart disease, anxiety, and depression. Being able to manage stress at work begins with identifying the causes. Your coworkers or your boss might be the causes of your stress. There are also working conditions that might be triggering your worry. 

According to the American Psychological Association, work situations like low salaries, excess workloads, unclear performance expectations, and lack of social support are all factors that contribute to discomfort in the workplace. 

The good news is that there are several proven ways to manage workplace stress. These are practical solutions to creating a happier and healthier mindset for yourself while you grow professionally.

1. Keep a Journal 

Keeping a journal clarifies your emotions and gives you a place to express yourself freely. Writing down exactly who or what causes you stress in the workplace will help you learn what you need to minimize contact. These situations and people are your stress triggers. 

Whether it's an online journal or a handwritten journal, writing down your thinking will help you reduce workplace stress.

2. Develop Responses

One symptom of stress is reacting to situations and people. You feel so on edge that you might lash out, cry, or have a breakdown. After you identify what your triggers are, you can choose how you want to respond to them when they show up to prevent these reactions.

When that stressful coworker approaches you, or when you have to face a stressful situation, you'll be ready. You can take a deep breath and know that it's ok if you start to feel stressed and do things to help you calm down. You can respond by speaking slower and more calmly to that coworker. You can remember to take a deep breath before you face that situation to stay in control. 

3. Establish Boundaries 

One way to reduce workplace stress is to establish boundaries of availability. It would help if you had a break from the emails, the notifications, and your job's constant movement. Utilize your phone's "Do Not Disturb" mode, so you stop receiving notifications after work. Create boundaries so you can't be reached when you're supposed to be resting. You'll get your mind off what is happening at work. 

4. Talk To Your Supervisor

One of the best things you can do to reduce workplace stress is to communicate with your supervisor. Your boss should care about your mental and emotional well-being. Your goal with this conversation is not to complain about work but to develop a plan to manage your stress while you work. 

5. Prioritize Hobbies

If all you think about is what is happening at work, you're likely not spending time in the other areas of your life. If you feel a lot of stress, you can schedule times to do things that you love and make sure that you go and do them. This "you time" will help you balance out your life for greater fulfillment. 

6. Meditate 

Some people think they need a special room or a particular method for effective meditation. Meditation is a practical stress-relieving tool that you can do even at work. 

Take a step back from what you're doing, close your eyes, breathe deeply, and observe how you're feeling. You can meditate for just a few minutes and feel great afterward. 

7. Recharge Time 

Your vacation days and days off are crucial. Do yourself a favor by scheduling a fun vacation or something fun on the weekend after work. You keep yourself healthy by helping yourself to a weekend getaway or a trip. This recharge time will help you create experiences outside the office and reduce the stress you feel. 

8. Set Goals 

The last way you can reduce stress is to set goals for yourself. You might be in a job situation where you have low pay and few opportunities to move forward. These conditions are stress triggers. You will help yourself by planning how you might get a new job, or how you might get promoted, or establish a side business for yourself. Creating goals and meeting them are ways to help us grow and reduce stress. 

Stress at work is a reality for everyone. The peak performers in any organization or team are those who can manage stress effectively. They reduce workplace stress using practical methods they implement daily. 

Health Disclaimer

JournalOwl is not intended to be a substitute for professional advice, diagnosis, medical treatment, medication, or therapy. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding any mental health symptoms or conditions. JournalOwl is not authorized to make recommendations about medication or serve as a substitute for professional advice. You should never disregard professional psychological or medical advice, or delay in seeking treatment, based on anything you read on JournalOwl’s website or platform.

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