Work smart to stay stress-free
Last week we had published an article on how to manage workplace stress. You will find tips to reduce workplace stress in this article Tips to Reduce ...
Last week we had published an article on how to manage workplace stress. You will find tips to reduce workplace stress in this article
1: Recognize warning signs of excessive stress at work * Feeling anxious, irritable, or depressed * Apathy, loss of interest in work * Problems sleeping * Fatigue * Trouble concentrating * Muscle tension or headaches * Stomach problems * Social withdrawal * Loss of sex drive * Using alcohol or drugs to cope
2. Manage the stress by taking care of your self Pay attention to your physical and emotional health. When your own needs are taken care of, you're stronger and more resilient to stress. Make more positive lifestyle choices, it will reduce stress levels, both at home and at work. * Do regular exercise. Practice aerobics. Try to do at least 30 min. * Avoid nicotine and alcohol. They reduces anxiety and worry temporarily, but too much can cause anxiety as it wears off and lead to dependency. * Make food choices that keep you going. Low blood sugar can make you feel anxious and irritable, while eating too much can make you lethargic. Healthy eating can help you get through stressful work days. * Get enough sleep. When you're well-rested, it's much easier to keep your emotional balance and improve the quality of sleep.
3. Reduce job stress by prioritizing and organizing * Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. * Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. If you've got too much on your plate, distinguish between the "shoulds" and the "musts." * Plan regular breaks. Make sure to take short breaks throughout the day to take a walk or sit back and clear your mind. Also try to get away from your desk or work station for lunch. Stepping away from work to briefly relax and recharge will help you be more, not less, productive.
4: Reduce job stress by improving emotional intelligence Emotional intelligence in the work place has four major components: self-awareness, self-management, social awareness and relationship management. The ability to deal and master and learn the needed skills is a key in raising your emotional intelligence. * Recognize and realize your negative emotions and manage them. Change the way you feel about the situations by changing your thoughts and beliefs. * Develop ability to stay cool and relaxed under pressure. * If you feel overwhelmed, confused, stuck, or uninspired, go outdoors and clear your head. Go into nature and surround yourself in colors of green and blue, which have a calming effect. Walk. Take deep breaths. Empty your mind. Come back with a fresh perspective. * Develop the ability to read social cues. People with high EQ are generally more accurate in their ability to perceive and interpret others' emotional, physical, and verbal expressions. They also know how to communicate effectively to clarify intentions. * Learn widening your perspective on the situation can reduce the possibility of misunderstanding. Develop empathy. Don't use shortcuts and avoid accusations and judgments. Seek clarifications if needed. "I'm just curious, can you tell me why...," and avoid accusations and judgments. Compare that person's words with body language and behaviour to check for congruency. * Be assertive and express difficult emotions when necessary. This include exercising our right to disagree (without being disagreeable), saying "no" without feeling guilty, setting our own priorities, getting what we paid for, and protecting ourselves from duress and harm.
5: Reduce job stress by breaking bad habits Eliminate self - defeating behaviours * Resist perfectionism. No project, situation, or decision is ever perfect, so trying to attain perfection on everything will simply add unnecessary stress to your day. * Flip your negative thinking. If you see the downside of every situation and interaction, you'll find yourself drained of energy and motivation. Try to think positively about your work, avoid negative-thinking and pat yourself on the back about small accomplishments, even if no one else does. * Don't try to control the uncontrollable. Many things at work are beyond our control� particularly the behaviour of other people like your boss. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
6. Adapt to the stressor If you can't change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. * Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. * Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. * Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.