Fairleigh Dickinson University reports that 75 percent of workers in the United States describe their jobs as stressful, and estimates that workplace stress and the related physical problems cost American employers approximately $200 billion annually. If you find your job stressful, you can implement several lifestyle changes and exercises to help handle and overcome the stress, creating a better balance between your work and personal lives.
Instructions
Step 1
Take a deep breath, which helps you relax. The Queensborough Community College's counseling office recommends breathing in through your nose for five seconds, then exhaling for five seconds. Repeat two to three times to help slow your heart rate.
Step 2
Tell yourself you can handle the situation, project or whatever it is in your workplace that is causing you stress. Counselor Alice Mills, writing for Fairleigh Dickinson University, says thinking positive thoughts can help alleviate anxiety. Similarly, thinking negatively about a situation, like telling yourself you'll fail a project or get fired, will only exacerbate your stress.
Step 3
Clarify your workplace responsibilities with your office mates and manager. Purdue University says that a lot of stress arises when you don't know exactly what's expected of you. If needed, schedule meetings with those involved in the stressful situation to outline clear priorities and responsibilities for yourself to avoid all potential ambiguity.
Step 4
Create a list of your duties for the week and break them up into manageable portions. For example, instead of tackling the whole of an overwhelming project, you can split it into daily tasks such as "Research XYZ" or "Write one page of the report." This can help to both reduce the seemingly insurmountable size of a project or situation, and can also help with time management, which Purdue University says can help reduce stress.
Step 5
Take an over-the-counter pill if your stress is causing mild physical effects. The University of Maryland Medical Center recommends aspirin or ibuprofen for stress-related headaches, and antacids for stress-related stomach problems.
Step 6
Leave your stress at work. Relax for 20 to 30 minutes between leaving work and picking up any family responsibilities you may have at home, recommends the Job Stress Network. Taking stress home from work doesn't give you a chance to unwind, compounding the problem and ensuring you return to work even more stressed than before.
Step 7
Ask whether your workplace can do something to reduce the overall stress level. The World Health Organization urges employers to implement strategies such as asking employees to attend stress management classes; giving employees more control over how they work, such as allowing them more flexibility over work hours; and ensuring adequate communication between employees and managers.
Things You'll Need
- Scheduling planner
- Aspirin or ibuprofen
- Antacids
Member Comments