Here is 7 Effective Ways to Reduce the Effects of Psychological Stress at Work:
1. Take care of yourself.
When stressed, our body’s inflammatory response system revs up, which can lead to health problems later on says Michael Osland.
“When we are stressed, the body releases stress hormones that actually can suppress the immune system,” says Dr. Joe Pierre, professor of neuroscience at The City University of New York.
“Cortisol in particular, which is one aspect of stress, actually suppresses the immune system… so you are more susceptible to things like infections.”
Taking care of yourself can help reduce stress levels by giving your body’s natural healing process space to work efficiently.
Take 15 minutes every day for meditation or yoga, go out with friends after work or just watch a movie. You don’t have to do much- studying Spanish or learning how to bake are equally good options- whatever works best for you! It doesn’t matter if it’s active or passive rest- what matters are that it helps you reset and relax. Here are some tips on reducing workplace stress.
2. Assess the situation.
When you feel stressed at work, stop and think for a moment. Ask yourself if the task or situation is important to your personal values and goals. If it’s not, then there’s no need to add frustration by getting worked up about it! Focus on what you can control in the situation rather than worrying about things out of reach.
3. Take charge of the stressors that are within your power to change- not those that aren’t!
If a certain part of a project makes you uneasy, sit down with your manager and talk about it. It will help alleviate some stress if you do something productive rather than just stewing over it. Another tip is to prioritize tasks according to their importance so less important ones don’t seem so pressing.
Sometimes it’s not what you are doing that is stressing you out, but how much time there is to do it! If this is the case for you, then ask your manager whether or not other people have more than one workload. If they do, then perhaps their schedules could be changed to accommodate yours explains Michael Osland.
4. Be accountable.
If a deadline is looming over your head, the best thing you can do is to get down working and finishing it. It doesn’t matter how many different ways you try coming up with to get out of doing it- giving in and getting started will make everything much less stressful. Setting yourself up for success from the beginning by creating a schedule and to-do list before you start working will help cut down on stress too. In general, don’t spend energy worrying about what might happen if you fail – just focus on what it would take to be successful instead!
5. Create boundaries between work and home life.
Building a proper work/life balance is one of the most important things anyone can do for their health! The next time you are feeling stressed, take a moment to think about what is happening in your non-work life. Is there something at home that’s causing you stress? If so, maybe it can be addressed directly with the appropriate person to help improve both areas of your life.
6. Practice mindfulness.
At work or at home, take full advantage of times when you aren’t busy or preoccupied – these moments can be great opportunities for mindfulness. Showering might seem self-explanatory but try taking an extra minute every day during your shower to really relax and let go of any worries or stress! It will make all the difference says Michael Osland. Meditation is another effective way to reduce stress levels – even if it’s only for five minutes a day.
7. Treat yourself!
Whether you treat yourself to a ten-minute break or a full afternoon of relaxing, self-care is extremely important. So why not indulge in some of your favorite things? Treat yourself to a delicious, warm drink before you start your next project or bring some photos or souvenirs from your last vacation into the office- whatever makes you happy!
Stress cannot be avoided completely, but it can certainly be minimized. So the next time you are feeling overwhelmed at work, take a few moments for yourself to sit back and relax. You’ll be on your way to stress-free work in no time!