Stress in the Workplace: The Easy Way to Beat Stress and be Happy

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For example, if you need to stage a home, concentrate on decorating one room at a time. Start with the kitchen, and move to the living room when that task is complete. Then move on to the master bedroom, and so on. Take breaks every 90 minutes at work. Sitting for hours on end in an office chair has not only been shown to increase stress, but it can also cause chronic back pain, carpal tunnel, eye strain, and more.

Breaks will help you return to work refreshed and maintain your focus. Some US states, as well as other national and regional governments, require employers to offer rest breaks in addition to meal breaks. Take your lunch break away from your desk.

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Students: 10 ways to beat stress

Get out of the office every day for at least 30 minutes. Get some sunlight or take a walk if possible. Otherwise, find something like a good meal or a quiet corner to listen to music or read that can help you disengage with the stress of your morning. Finding a private place and bringing a yoga mat to work may help you to stretch out your muscles and focus your thoughts.

Meditation, breathing exercise or regular massage can also have the same stress relief effects. Engage in daily relaxing activities before or after work. To minimize stress, take up relaxing activities such as yoga or journaling. These are good ways to unwind after a stressful workday or prepare your mind and body before work. If your company offers you vacation time, use it. Whether you take a trip or just relax at home for a few days, using vacation hours is thought to improve productivity, reduce stress, and help mitigate health problems such as heart disease and sleep loss.

Do not take work calls, answer work emails, or dedicate time to your job unless it is a true emergency that only you can fix. While it can be good to have large goals, you need to be able to break them down into smaller, actionable steps. Create realistic goals by not only envisioning an outcome, but by creating an action plan full of steps you can manage individually to accomplish your goal. Break that report down section by section to set daily or weekly goals for yourself.

This way, as you check off goals, you will see what you have accomplished, not just what is left to do. Understand that mistakes and revisions to action plans are common. Recognize your mistakes and learn from them, instead of denying them. Use a to-do list or calendar to help manage your time in the office. Use a calendar, a pen and pad, an organizer, a pocket calendar, or anything that will help you organize what you need to do and when you need to do it.

Tasks and deadlines can get cluttered in your head, and it may help to see them spread out so that you know what to prioritize. This could cause confusion and add to your stress. Instead, stick to one central list or calendar. Minimize distractions by creating a daily schedule. Reduce stress caused by juggling too many things at once by creating time to deal with specific distractions.

Obama Discusses Managing Stress

Set aside an hour after lunch to return phone calls and an hour at the end of the day to reply to emails. I have received your email and will respond within 24 hours. Some calls, email, or requests will be too critical to wait, but by creating a schedule, you can better accommodate high-priority situations without the added stress of responding to numerous other interruptions. If you have multiple responsibilities or large projects at your job, do not feel like you have to take them on by yourself. Whether you manage a team or are simply a member of a collaborative group, do not be afraid to ask someone with less on their plate to take on some tasks if you are feeling overwhelmed.

Just be weary to avoid micromanaging, as this could cause further stress for you and them. Avoid gossip and excessive complaining. If you work with people who do this often, try to abstain. Talk with your superiors about unrealistic goals, victimization at work, unfair work practices, or salary questions, when necessary, rather than engaging in gossip that distracts from larger issues. Leave your work at the office. Although some professions, such as school teachers, require work after hours, you should make a conscious effort to separate your work from your home life.

Turn off your computer or forward work calls to your voicemail outside of the office hours you designate for yourself. Health professionals suggest you should get at least 30 minutes of cardiovascular exercise at least four times a week. Exercise not only helps keep you healthy, it boosts endorphins and helps your brain focus, both of which can relieve stress.

Steps to Reduce Your Stress Levels at Work

Sign up for a class, join an intramural team, or go for a daily power-walk or jog. The important part is to get yourself moving. Many people find yoga to be a relaxing balance of exercise and meditation.

Restorative yoga, in particular, focuses on relaxation and proper posture over intense exercise. Look for a class or a yoga group at a gym or community center near you. Eat a nutritious, balanced diet. Your brain needs proper nutrition, including amino acids from protein-rich foods, to keep you focused throughout the day. Plan your snacks and meals ahead of time, so that you have the fuel you need to do your work. Most of us set targets regarding desired salaries or positions on the corporate ladder.

Recognise that success is in the eye of the beholder, and that ambitions take time, opportunity and, often, luck to materialise. Please do not disregard the professional advice of your physician.

1. Discover the root(s) of the problem

User name field is required Password field is required. Don't have an account? Tips to Beat Stress at Work. See the big picture Ask your boss what are your key deliverables. Take time out Have a relaxing chat with your colleague or friend, have a stretch at the photocopy machine or pop downstairs to buy a snack. When you really must snack, eat healthily and stock up your work desk with healthy alternatives, such as: Soy chips Small packets of nuts and dried fruits like raisins Whole wheat crackers Fruits and vegetables Explore other avenues to reduce stress and increase participation in healthy activities.

Escape for an instant Think of one instance in your life when you were happy and relaxed. Get enough rest Give your body the sleep it needs — at least seven to nine hours a night. Get adequate exercise Regular exercise is not only important in keeping you physically healthy but it also promotes mental well-being.

2. Practice gratitude for an instant uplift

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