The average professionals in the corporate world today has plenty of projects on their plate. Forbes reported that four out of 10 people working at large companies are experiencing a major corporate restructuring, and therefore facing uncertainty about their futures. Apart from the major corporate restructuring, work performance, maintaining work-life balance, and interpersonal tensions are possible stress factors that can influence a professional’s mental wellbeing at work.
6 Strategies to Reduce Your Stress at Work
Cool Down Quickly
Instead of reacting to the stressful situation, it is important that you keep yourself calm by taking deep breaths through your mouth and then breathing out normally through your nose. Repeat this process slowly and count to ten as you exhale. And while you are doing it, locate the stress points that your body is feeling and imagine the stress at those location moving out of your body system (either out through the fingers, the mouth, or the ears etc). The main objective is to make sure that the heated tension gets out of your body. This traditional method is what we call the “cooling breath” technique.
Prioritize Your Schedule
A hectic schedule is a major cause of stress. With competing deadlines in this fast-changing work environment, it is important to decide which tasks are truly important and which are not. Learn to say NO when you need to say NO. This will ensure that you do not load yourself with too many workloads that you cannot commit in the long run. By prioritizing your schedules and managing your workload, you are preventing yourself from burnouts and unnecessary rise in blood pressure that can eventually harm your body.
Develop a Healthy Lifestyle
Three things — Eat clean, sleep well, and exercise. The healthier our bodies are, the better our emotional and mental states become. Eating junk food will cause stress to your body system, and so it is vital to have a low-sugar and high-protein diet as much as you can. By sleeping more, you give your body more time to rest and rejuvenate itself. In addition, when we have a great workout, eating unhealthy food or drinking alcohol would be the last thing on our mind. We will begin to take better care of ourselves just so that we do not throw all the hard work away after spending our time exercising.
Arrive Early or Be On Time
Being late can create stress between ourselves and the people we are meeting. This tension can destroy the productivity of meetings because when we are late, we give the people impression that we do not respect their time. As a result, we are not being taken seriously. When reporting for work, being late will give employers a bad impression about the way you manage your time. This will in turn affect your performance grade, which will give you more stress if you are not graded well by your employer. Moreover, there is a higher chance for poor performers to be sacked nowadays, considering how competitive the industries are in the current times. Thus, arrive early so that will give you ample time to plan your day.
Plan Your Work Days to Focus Well
Although most of us professionals work five days a week, it is simply not wise to push yourself at work everyday thinking that if we work the full eight hours or more, we will get more things done. Contrary to that, it adds more to your stress level because the longer you work, the less productive you will become. Learn to take breaks, or plan your days of the week to work more on some days, and less on some. For myself, I would plan to keep Mondays and Fridays free from work that requires a lot of mental or physical energy. This is so that I can recuperate from the weekend mood on Mondays, and to wind down on Fridays in preparation of the weekend of rest. Go ahead and be creative with your work week!
Manage Your Finances
Manage your finances well so that you do not have to worry about incurring debts and hefty loans. The more debt you have, the more stress you will have. Paying up your debts must be the priority if you are in debt. You can manage your finances well by being cautious with your spending too. Unless it is very necessary to spend huge amount of money on something (ie. education), it is not wise to splurge on material goods or items that do not add substantial value to your life. Simplify your spending habits by saving more and spending below your means. By doing so, you are not giving yourself additional and unwanted stress over money, and with that, you will have sufficient energy and focus on your work.