Regardless of how much you love your job, it can be stressful at times. According to a survey from Everest College, 83% of workers in the US are stressed at work. There are many reasons that an employee can be stressed. For some, it is an unhealthy work environment. For others, stress at work can be a result of a lack of job security, a poor work/life balance, or feeling underpaid.
In the IT sector, quickly approaching deadlines or a high influx of clientele contribute to a stressful work environment. Data malfunctions, system crashes and miscommunication between team members are additional factors that can contribute to feeling stressed on the job. Since working in a stressful environment is unavoidable at times, it is important to know quick ways to relieve stress in the workplace. Below, we’ve outlined 10 fast and easy ways to relieve stress when you find yourself stressing out at work.
Co-workers who can commiserate with you on common stressors are blessings in disguise. Having friends in the office who you can vent to in confidence is a huge stress reliever. When you talk about stressors, you contextualize them and can often resolve the issues altogether. If you’re feeling stressed at work, find a friend and confidante then sit down and talk about what’s bothering you.
Exercise has been proven time and time again to relieve stress. You don’t have to do a full-blown workout to incorporate exercise into your workday. Taking a short walk during lunch or a quick walk around the building when you’ve got 10 minutes can make all the difference. The point is that getting outside and getting your heart rate up hugely benefit stress relief. If you don’t have time to get away from your desk consider requesting a standing desk. An act as simple as standing when you’re used to sitting all day can hugely benefit the receptors in your brain that manage stress.
Stress eating is real. While it may feel good to binge eat greasy pizza when you’re feeling down, it’s not helping you manage your stress. In fact, a healthy diet is going to benefit your stress levels much more than an unhealthy diet will. By eating foods high in carbohydrates, fat, and sugar, you’re more likely to feel lethargic and less likely to tackle difficult tasks. When you choose to eat complex carbs, high fiber fruits, and superfoods like kale and dark chocolate, you’re helping your body and powering your brain. A healthy diet will keep you from worrying about your weight on top of your job and will help keep you focused on the tasks ahead. In the end, you’ll be benefiting your body and your workload.
We’ve all heard the saying, “someone woke up on the wrong side of the bed” and while it’s an expression, it rings true. A huge factor that determines your stress levels is how you start your day. When you start your day late and find yourself rushing, you’re more likely to be stressed. Some ways to ensure you start your day off right include preparing your breakfast and lunch the night before, picking out your work attire in the evening, and getting at least 8 hours of sleep without that time cutting into your morning.
Breathing is a great way to relieve stress and calm yourself down. By practicing deep breathing, you’re sending your brain a message that says, “calm down and relax”. Not only does deep breathing reduce stress, but it also relieves tension. There are a few different deep breathing techniques that can help with stress reductions. A study recently came out of the University of Michigan explains the different techniques, how to do them, and their benefits.
Interruptions surround us within the work environment. From meetings and email threads to extended lunch breaks and social media, there are distractions everywhere. While some interruptions are necessary, most of them are not and are contributing to your stress. Try cutting down on interruptions by setting aside specific times for meetings, addressing your inbox at a certain time, and limiting your social media usage.
Prioritizing your day is another great way to eliminate stress. Making a to-do list of tasks to work through can help to put your day in a manageable perspective. By completing one task at a time, you will be able to focus entirely on said task. This will keep you from having to revisit it throughout the day. A helpful tip is to make an outline of how your ideal workday would pan out and then try to stick to that outline.
A lot of work-related stress is self-imposed. By setting unreasonable deadlines for yourself or avoiding certain items on your to-do list because they are hard to tackle, you’re creating stress that can easily be avoided. An easy way to avoid self-imposed stress is to apply other methods of stress management on this list to your work life.
Being uncomfortable can also contribute to stress in the workplace. Wearing clothes you feel uncomfortable in to uphold an image can contribute to your stress. Sitting in an uncomfortable chair can also cause stress in the workplace. Even something as minor as dealing with distracting office noise can make it hard to focus. Speaking up about office discomforts can benefit your day-to-day work life tremendously and cut down on stress.
Kicking bad habits that cause you to stress is a great way to reduce your stress at work and at home, too! Whether your bad habit is checking social media too often or finding yourself overwhelmed with topics unrelated to work while at the office, eliminating those causes can have great effects. BlockSite is a great Chrome extension that can help you cut back on visiting websites not related to your job and can help eliminate your stress in the workplace.
While stress in the workplace can’t be completely avoided, it can be managed. The number one step to managing your work-related stress is to identify the causes. Once you’ve discovered what is causing your stress, start taking steps to eliminate those causes. Eventually, your work-related stress will disappear and your life at work will improve drastically. If you feel that these tips will not help you with your stress, you may consider a new career path. Not all people are cut out for certain jobs and that is completely fine. In the end, personal wellbeing and mental health should be your highest priorities.
At Number 8, we promote a healthy and stress-free work environment. If you are an IT professional who is in search of a job, contact us today. You can give us a call at 502-890-7665 or check out our contact page!
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