Stress is normal in the workplace and while some stress is normal, too much of it can interfere with the productivity as well as the performance of employees. As a result, excessive stress can take its toll on both the physical and emotional health of an individual and this can affect not only an individual’s job but even his or her personal relationships. This is the reason why it is so important for employees to learn stress management within the workplace.
Reach Out to Co-Workers
The best way to reduce stress in the workplace is to reach out and share your stress with someone close to you. Talking about it is an effective way to unload your emotions and blow off your steam so that you can regain a sense of calm. The other person does not even need to give you advice. Just the mere act of listening can do wonders on stress management. It is therefore crucial for companies to establish a good support system.
Increase Your Endorphins
Endorphins are also dubbed as “happy hormones” and you can stimulate your body to make this by engaging in daily exercises. The thing is, being too overly preoccupied with work duties can take a toll on your physical health. Set aside a few minutes of your day to do aerobic exercises. Aerobic exercises can raise your heart rate and, in turn, make you sweat. The more sweat you break, the more energy, focus, and clarity you have. But what if you don’t have time to squeeze in an exercise? Instead of taking the elevator, take the stairs. You can even take a stroll in the park during your lunch break to clear off your head from the things that are bothering you. You can also train in the office gym during your free time.
Didn’t you know that your food choices can also affect your mood at work? It is important that you eat healthy foods at work. Minimize the amount of sugar that you consume as they tend to give you “sugar crash” thus affecting your mood and level of energy. If you are a coffee lover, then let me be the bearer of bad news. Foods containing caffeine can affect your mood, so it is important to avoid taking excessive amounts of such foods.
Get Adequate Sleep
Getting adequate sleep is crucial in stress management at work. Skimping on sleep will interfere with your productivity during the day. It also clouds your creativity, focus, and problem-solving skills. Try to go to bed and get up at the same time every day even during the weekends. Make sure that you aim for at least 8 hours of uninterrupted sleep at night. And before going to bed, make sure that you turn off the screen an hour before bedtime as the light emanating from gadgets can suppress the body’s ability to produce melatonin necessary for a good night’s sleep.
If you are working night shifts or have an unpredictable schedule, the rotating shifts can influence the quality of your sleep. What you can do is regulate your sleep-wake cycle by subjecting yourself to bright light when you wake up in the evening. You can also use thick curtains to filter the light from entering your room as you sleep in the morning.
Organize Your Work
Most people tend to feel more stressed out because they don’t organize their work and time. It is stress-free to work in a clutter-free environment since you know where everything goes. But aside from organizing your space, it is also important to organize your time. Create a balanced schedule so that you can balance both work and family life effectively. While it is important that you work hard for the company, it is also equally important to spend time with your family and actively pursuing your personal enjoyment.
Take A Short Rest
Taking a short rest in the workplace is very helpful in managing your stress. There are so many things that you can do on your short rest. You can sleep, talk with colleagues or take office massages. Office massages are becoming popular in the corporate environment as it allows workers to directly deal with aching muscles that contribute to their stress. It also provides a calming effect on the body.