Stress finds its way into every profession—regardless of the industry or job responsibility. Every worker or professional is likely to feel stressed or overwhelmed at times. While this is perfectly normal and increasingly common, it’s important not to let stress get the best of you at work. Overcoming stress in the workplace is possible—and these stress management techniques can help:
- Recognize the signs of stress, and make an effort to avoid knee-jerk reactions to stressful situations.
In order to learn how to overcome stress at work, you need to recognize the warning signs of excessive stress first. If you are struggling with anxiety attacks or if you are feeling depressed, this is a crucial sign that you are experiencing too much stress at work. Frequent headaches, digestive issues, and insomnia can also be symptoms, according to the Help Guide. When you start to recognize these symptoms, try to take action to eliminate stress. Don’t react based on your stress, as this can cause further problems for you and your job.
- Remove yourself from the situation if you can.
Take it from the American Psychological Association: Removing yourself from the stressor will help you to cope more effectively. If you find yourself getting upset at work, leave the room for a while. Do deep breathing exercises elsewhere, and take a moment to compose yourself. With a clear head, you will make better decisions.
- Say no.
According to the American Institute of Stress, it is important for employees to learn how to (1) manage their time and (2) accept only the work they can complete within a realistic time frame. It is okay to say no when you simply cannot take any more work.
- Exercise on a regular basis, and make healthy food choices.
Regular exercise is one of the best ways to relieve stress. Consider hitting the gym after your shift—or take a 10-minute walk during your lunch break if it’s been a particularly difficult day. If you are determined to overcome job stress, eating right and exercising regularly are some of the easiest ways to accomplish your goal.
- Take time off from work—and make sure to disconnect each day.
You get vacation time and personal time for a reason. Take it, use it, and enjoy it. When you take a vacation day, don’t spend your time going through e-mails or rehashing issues from work. Do something that you genuinely love, and eventually, you’re going to feel balanced again. Also, consider taking time each day to disconnect. Have you tried shutting off your phone when you get home? Call it a day and tackle issues the next morning.
At one point or another, nearly every employee feels stressed. The trick is learning how to manage it. Your employer will need you to be calm, cool, and collected—even during the most challenging and stressful situations. If you feel like stress is getting the best of you, try utilizing these stress management techniques at work. Being less stressed at work will help you to be a more productive employee and a more balanced individual.