Stress is often mentioned as the “21st-century evil”. We all know this feeling of anxiety, sometimes with anguish, which occurs especially in the workplace. But do we really fight against it ? Are there methods to overcome it ? We offer you 15 complementary techniques to get rid of your stress at work 🙂
1- Identify the causes of your stress to get to the root of the problem
Rather than developing strategies to cope with stress, you can try to reduce it, or even to eradicate it, by attacking it directly to the source. But to do so, you must first determine its causes.
Look for them especially among the main generators of stress at work which are :
- work overload
- difficulties in time-management
- too high level of professional requirements
- pressure of your hierarchy
- ill-defined mission
- lack of visibility and uncertainties about the future
- changes in corporate organization
- conflicts or strained interpersonal relationships
- unsatisfactory work-life balance
- lack of recognition
So, what are they for you ?
2- Be positive
Since stress is mainly due to psychological factors, it can be very effective to fight it on its home turf. To do so, start by adopting the right mindset and be positive. It’s up to you to look on the bright side ’cause there is always one. Make the effort to consider events under a favorable angle and keep, in all circumstances, your “positive attitude” !
3- Put in perspective
In continuation of the previous point, it is important to know how to put into perspective your mistakes or failures. What are the very consequences ? Who does it really impact ? Do not overestimate the seriousness of errors, just step back and change your point of view. You will immediately realize that you’d better play down and learn from this experience.
4- Increase your visibility
Among the main factors of anxiety, lack of visibility leads to uncertainty. To remedy this, plan your main activities in order to clearly visualize what you have to do and when. One of the best and simple methods is to organize your day the day before. Take a few minutes at the end of the day to do this exercise, and you will notice how much relaxed your evening will be 😉
5- Take a margin
What could be more stressful than being short on time ? This is probably the 1st cause of stress for the majority of us in our everyday life. To avoid delay, get used to get ahead as much as possible. And on this point, do not hesitate to be excessive, it would be frustrating to make this effort for nothing. Similarly, as the unforeseen will surely happen, automatically integrate a safety margin : it is recommended not to load your timetable to over 50%, leaving room for various contingencies and requests.
6- Do not let you overload
Although taking a good margin for the unexpected, you are not safe from a work overload that would surely skyrocket your stress. To avoid such a situation, divide your workload whenever possible, ideally by involving other contributors (delegation). But the best way to prevent this problem still remains to say no 😉
7- Do one task at a time
Another rule not to stress pointlessly : avoid multitasking at all costs. Nowadays, ways to be distracted are so many (emails, phone calls, social networks,…) that it becomes more and more difficult to stay focused on your current task. The main risk is to lose your time and end in a hurry. Avoid this by being organized : check your emails at set times, disable notifications, put your phone on messaging,… anyway, beyond the issue of stress, it is a matter of efficiency !
8- Take regular breaks
Remember that we are not machines. We all need to take breaks during work to regenerate ourself before making a fresh start. Take time to breathe, whether at the coffee machine, with a short walk, or by doing a bit of reading. This will prevent fatigue and stress that accompanies it. Although this period varies between individuals, it is usually advised to stop every 45 minutes to keep your maximum level of concentration.
9- Always note down to free your mind
Another factor of anxiety is the fear of not remembering all what we have to do. We often tend to over-solicit our memory, to clutter the spirit of a whole bunch of things. This profusion (which sometimes turns into confusion) directly maintains our daily stress. Instead, you’d better note down everything you can to preserve your mental clarity.
10- Don’t be perfectionist
Since perfection is not part of this world, whatever you do, the result of your work will never be perfect. Then, do not persist in polishing your work again and again because, in the end, a feeling of dissatisfaction and frustration will dominate. On the contrary, stay focused on the basics, you will save energy and will gain in efficiency, and do prefer quality over quantity. Anyway, as the Pareto principle reminds us, only 20 % of your work will produce 80 % of your results !
11- Do not procrastinate
Postponing a task to the next day will also generate stress. In doing so, you will experience a sense of guilt and know that it is only putting the problem back. To avoid this, remember to put issues in perspective to re-motivate yourself to achieve the task even if it puts you off. And if that’s not enough, do not hesitate to realize it piecemeal, it will go better 😉
12- Clear your head
Are you stressed out ? If so, take your mind off yours problems ! Remember to enjoy yourself regularly, to ‘log out’, to let off steam. The simplest way to do that is definitely going out to play sports. Besides the good you will do to your body, you will have the advantage to clear your head completely.
13- Keep fit
Fatigue is a stress amplifier. To prevent it, remember to take care of your lifestyle. Prioritize your basic needs that are sleep and food. Even if we are not equal on this point, we all need enough sleep to recharge our batteries. More discreet but no less important, your diet must be well balanced to provide all the resources necessary for your activity. It sounds obvious but we often neglect those aspects.
14- Take care of your working environment
Another way to limit your exposure to stress, fit out a pleasant and adapted working environment. Remember to organize your workspace and to sort out your files regularly. It is difficult to remain zen when we don’t know where the things we need are. Also, make sure to work in peace. Since it does not always depend on you, feel free to talk about this with your colleagues or with your manager if necessary. Finally, do not hesitate to decorate your workspace with nice decorations or plants to feel a little like home 😉
15- Do not forsake your personal life
Last but not least in the fight against stress, have a well-balanced life. If you prefer your professional life at the expense of your personal life, you are likely to suffer this situation sooner or later. To avoid this, master your working time and save enough room for you and your loved ones. It is not easy since our lives are more and more complicated, but that remains crucial if you want to be at peace with yourself.