Category : Personal growth
Stressed at Work? Here are 10 Ways to Fix It
Every job—no matter how ideal it may be–comes with some minor hiccups and blocks in the road. Here are ten creative ways to reboot and recharge no matter what may be stressing you out at work, so that you can be as productive as possible!
1. Eat Healthy!
I once worked at a job where EVERY Friday was “Food Friday.” It should have been called “Fat Friday.” Keep yourself sharp by avoiding any type of office food, unless it’s fresh and full of protein and fiber.
DEFINITELY refuse to eat any food out a vending machine. Instead, focus on prepared or pre-packaged, non-processed foods you bring from home—apples with peanut butter, unsalted nuts, hummus with vegetables, whole grain bread with turkey and cheese, crackers and almond butter, fresh fruit, etc. Keep a few healthy snacks stored in airtight containers in your desk, so that you aren’t tempted to raid the vending machine.
Try not to drink more than 2–3 cups of coffee in a day. Anything more and you’ll become dehydrated, causing you to eat more than you should.
2. Find Some Quiet Time
Resist the temptation to work through lunch—it will only add to your stress level.
Instead, find an empty room and close the door. Even if you just have five minutes, this little meditation can help.
Sit still, breathe in and out, close your eyes and picture yourself on the beach. Imagine hearing the seagulls flying overhead, and the white sand warming up your toes. Dip your feet in the water, and watch the waves go over your feet and crash upon your shins.
As each little wave hits you, repeat this affirmation: “With each wave, I am being rejuvenated in mind, body and soul. As I look out at the ocean, I see the big picture of my life, and it is beautiful, serene and prosperous.”
3. Find Your Mantra!
Repeating things to yourself over and over again can really help. When I was in graduate school and would get frustrated over my lack of progress, I would say to myself over and over, “Baby steps. Baby steps.”
Maybe one of these mantras will help you.
“This minute is a tiny drop in my entire career. I will enjoy what it teaches me, and rise above it!”
“I am skilled at _______. As I recognize my talent, so do my co-workers and boss.”
“Every time I go the extra mile, I am will be rewarded financially.”
4. Avoid Overtime, and Leave on Time!
One surefire way to become stressed is to stay past quitting time and work late into the night to prove to yourself (or your boss) that you can take it all on—even with less sleep. Occasional overtime may be necessary, but don’t make it a habit!
Use overtime sparingly, and only when it’s necessary for a deadline of completing a large project. If you’re just sending out a few more emails, they can wait.
Also, make sure you aren’t giving up your time for free. If you stay late because you have to, make sure you are getting paid for that time. If they won’t pay you to stay late, DON’T DO IT!
5. Make a List!
Don’t bother relying on your brain to keep track of every detail. Making lists allows your brain to relax, knowing you’ve got it all “remembered” on your list!
Cross off tasks as you complete them—it will instantly make you feel like you’re being a proactive accomplisher!
6. Rise Above the Gossip
You don’t like to be gossiped about, so don’t participate in gossiping about anybody else. Did you know office gossip can even get you fired?
Show your boss (and everyone around you) that you’re positive and energetic by leaving the gossip to others.
Caught in a gossip session you can’t get out of? Change the topic casually, as if you have something pressing to talk to everyone about.
7. Build Up Your Savings
The thought of being laid off unexpectedly causes some people to be unduly stressed while at work.
Start a savings account with the goal of building up at least three months’ worth of expenses. That may sound impossible, but if you don’t start at all it will definitely not happen!
Even if you just save a dollar a day, that will still be $365 dollars in a savings account at the end of a year.
Limit your anxiety by having enough to get you through—continue focusing on the great performance you’re doing at work, and enjoy having a savings account that continues to grow.
8. Breathe Deep!
Deep breathing improves brain function, job performance, and energy levels, plus it helps you make smarter food choices!
Take time to notice your breathing when you email coworkers, listen to your boss, focus on your meeting notes, and take your client out to lunch.
Breathing helps you stay calm in stressful situations—use deep breathing throughout your day, and you’ll de-stress with each breath you take.
9. Slay the Beast!
Make a list every day of the top three things you need to accomplish that day, then do the HARDEST one first. Once that’s out of the way, you’ll have a huge load off your shoulders AND the confidence to handle the next task on your list.
10. Find Your Happy Place
Visualizations force your attention to be somewhere happy, instead of focused on the stress of your workload.
Breathe in and out, close your eyes, and imagine the sights, sounds and smells of your “happy place.” Feel instantly lighter after a few minutes of visualizing where you want to be!
A Few Last Words
Why struggle to work harder when you can just work smarter? Whatever the cause of your stress at work, breathing deeply, making effective to-do lists, and visualizations can all decrease your stress—guaranteed!