How to Eliminate Stress at Work

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Did you know that the average professional has over 30 projects on their plate at any one time? Plus, the modern worker is interrupted on average, 7 times per hour. Most people spend 2.1 hours being distracted at work every day too. Add to that when you take into account the fact that 40% of people lie awake at night because they are haunted by stressful events that happened during the day. If you want to eliminate distractions at work, then you need to do everything you can to eliminate stress. When you do, you will soon find that it is easier than ever for you to be more relaxed on a day to day basis.

Act- but Don’t React

Most people experience stress when they are put into situations that are beyond their control. When you are put in situations like this, the stress hormone is activated and this can wear down your concentration, confidence and your general well-being. You need to first identify the aspects that you are unable to control. When you have done this, you then need to find out which aspects you can control. Most of the time you will be able to control your own actions but not those of other people for example. If you want to benefit here, then be accountable for your 50% and then let go of the rest.

Take a Deep Breath

If you are overwhelmed or if you are just coming out of a tense meeting and you feel the need to clear your head, then sometimes deep breathing can really help you out. You need to inhale for 5 seconds and then hold it. When you have done this, exhale in equal counts. When you do this, you will soon find that you are able to promote a sense of calm. Of course, you can do centering activities, like yoga ,if you want. You can do this at your desk, by incorporating simple mental exercises into your working day and then by doing the physical movements at home. You can also explore your hobbies, whether it’s looking up cardinals betting odds or even learning how to play poker.

Stop Any Interruptions

Most professionals are bombarded during the day. You may find that you have emails, phone calls and even pop-ins happening all the time. Urgent deadlines will make your day even harder than it needs to be and this can contribute to your work-related stress. If you want to do something about this, then you need to try and control your response and not the interrupters. You have three options here. You can either accept the interruption, diagnose how important it is or cut it off. A lot of interruptions can be anticipated, so you need to have criteria which helps you to determine the response you want to make. You can do this by answering emails during a certain window in your workday, setting up a time to talk to someone or even shutting your office door when you need to get your head down and focus.

Schedule Your Day

Most people will go through the day using a “push” approach. They focus on thinking that if they work hard for the full 8 hours in the day, that they will be able to get more done. The problem with this is that your productivity will ultimately go down. On top of this, your stress levels will go up and you may find that you are not able to get as much done as you think. If you want to get around this then you need to set more hours in the day so you can unwind and relax. If you are able to do this and if you are able to focus on your breathing, then you will soon find that you are able to free up more time and energy for the things that really matter, so make sure that you focus on this as much as you possibly can.

Eat Right, Sleep Well

If you do not eat well enough, then you may find that your stress system ends up shooting through the roof. If you want to stop this from being the case, then you need to try and focus on eating a diet that is low in sugar as well as being high in protein. When you are not sleeping well, you may find that you end up not getting the rejuvenating effects you need and this is the last thing that you need. You have to make sure that you are sleeping well. If you don’t think that you are then you need to try and cut out caffeine as much as possible. Don’t have coffee after 2pm and also make sure that you have a nice relaxing period before bed as well. This could mean putting on some music or even doing some yoga as mentioned above. If you want to try and make things easier for yourself then you may also want to try having a hot bath. This will put your mind and body into relaxation mode, and this can really help you out.

Change the Story

Your overall perspective of office events is normally subject to the interpretation of facts. This will be seen through your self-doubt filter. If you can take a step back and try to take a more objective viewpoint then you may find that you are far less likely to take things personally. For example, if you ask for a promotion and get denied, you may feel angry at the situation and you may also feel like you are not seen as being worthy. This might not be the case at all. It may be that the company have other plans for you or even that they want to try and utilize your role in a different way going forward. On top of this, it may also be that there is not enough room in the company budget to give you a promotion right now. Either way, you need to look at all of the facts if you want to try and avoid work-related stress.

Cool Down

When you are angry and frustrated, you may have a heated feeling in your body and this can cause you to be much more reactive to situations. You may also find that you overreact as well. If you want to stop this then you need to try and adopt the cooling breath technique. This is when you breathe in through your mouth as if you are sipping a straw. You then need to breathe out as normal through your nose. If you do this right, then you will have a sensation which is cooling and drying. This will run over the top of your tongue and it will feel as though you are hitting the pause button in your life.

Self-imposed Stress

You have to learn how to stop self-imposed stress. This can be done through your own self-confidence as opposed to trying to seek the approval of others. If you are caught up in the perceptions of others, then you will ultimately experience more stress than you need. If you want to stop this from happening, then you need to try and shift your focus from their perspective of your work to the work itself. If you do this, then you’ll probably impress them more, and you may also find that you are much happier. Little things like this can help you in the long run far more than you realize.



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