Just try to imagine: everything is going perfectly. Work is decent – fun, even. Coworkers are nice. Things are going well. Then all of a sudden you’ve got 7 projects on the go, one of your coworkers started gossiping about you, and you realize you’re behind on a big deadline. Now you’re stressed – and who can blame you?
According to one study, stress accounts for $190 billion in healthcare costs in the US alone. And that’s not surprising once you consider 65% of adults say work causes them either some or a big amount of stress.
If you’re wondering how to deal with stress at work, keep reading. We’ve rounded up 25 tips which will assist you to stay on top of things.
What to do: Track your stressors
How tracking your stressors helps:
Tracking what happens gives you the chance to:
Do a double-take
Prepare a response for next time
When it comes to tracking stressors, there are a couple of ways to do it:
- you’ll track just what happened and name the emotion you felt – for instance, “Boss told me my work was crap. Felt like crap.”
- Track why you think the stressor made you feel the way you did. For example “Boss said my work was crap. Feeling like my work here isn’t valued, which makes me feel like crap.”
Either one works, since the key in this step is documenting what’s going on. Choosing to write about your emotions (or not) is entirely up to you.
Game-Plan of attack
What to do: Plan your reactions
How planning reactions helps:
A big a part of moving past any challenge has an idea . Stress may not be totally avoidable, but if you plan your responses to it then you can react with formula or strategy instead of emotions or rage taking over.
To plan your reactions, you need to think about what could happen to you. One great way to do is to track stressors, but you can also brainstorm in the moment.
- Write down a bunch of crappy things that could happen.
- believe how you ought to respond or could respond
- Write down that plan within the format of “Action –> Response” so you’ve got it handy
Doors, walls, and windows
What to do: Develop boundaries
How developing boundaries helps:
A boundary doesn’t mean you don’t do your job or you suddenly withdraw from life. it simply means you know what you’re good at and capable of – and you don’t let people push you beyond that in the context of your job.
When you develop boundaries, a key part of it is keeping them. Look for:
- The things that you hate doing
- The things that don’t bring you much happiness or value
- The things that make you feel like crap
Chances are, these things will require some boundaries in order to manage. Look at what parts of those items you can’t avoid (for example, if it’s part of your key job description) and identify what you can. Then push yourself to simply say no to the things you can avoid.
What to do: build time to recharge
How creating time to recharge helps:
The additional intense the strain, the additional you wish to recharge. Stress, like understanding, tenses your muscles. Recharging is it slow to recover and acquire stronger.
Making time to recharge will want the very last thing you’re able to do once wired. Look for:
Micro breaks. Even five minutes between conferences are often a decent time to breathe and acquire prepared for what’s next.
Lifestyle changes. Taking a walking meeting, for instance, could be a good way to handle burnout and stress by obtaining your body moving.
Schedule it in. Book day without work in your calendar therefore nobody will book you for things.
What to do: Train yourself to relax
How training yourself to relax helps:
Often, stress gets worse once we don’t react well. A big a part of reactions is whether or not can calm ourselves down enough to think clearly. Training yourself to relax can, within the moment, assist you make tons of progress.
When training yourself to relax, try:
Focusing on one thing (for example, your breath or a point on the wall).
If you lose focus, remind yourself of your focus and start again.
Consider guided meditations to help you through the beginning.
Do it alone or in a meeting room if you don’t feel comfortable doing it at your desk or on the work flow.
Conversations are important
What to do: Talk to your boss or manager
How talking to your boss or manager helps:
Your boss or manager’s job is to help you perform. They may have other duties as well, but as a people leader they are responsible for their team. Leverage that, and trust them to help you out during a tough time.
An honest conversation about stress could really help. Here are some things to keep in mind:
Stick to experiences. This is about what happened and how you reacted.
Don’t generalize or use broad statements like “it’s the worst thing.”
Be open to other views. Your boss may offer you tough, but fair feedback.
Focus on practicality. You’re there to solve the problem, after all.
Seek professional’s help
What to do: Get outside support
How getting outside support helps:
Outside support may be exactly what you need. Trained professionals can assist you uncover deeper reasons for your stress, offer you coping mechanisms, and assist you build more healthy responses to stressors in your life and work.
If you’re not getting the support you need at work, outside support may be helpful. Keep in mind:
Reach out to licensed professionals.
A coach can help you uncover your own strengths.
A therapist can help you develop coping mechanisms.
You can “interview” professionals as well. If it’s not working, you don’t have to continue.
Check your benefits to see which professionals may be covered.
Talk to yourself
What to do: Challenge negative thoughts
How challenging negative thoughts helps:
We control all of our thoughts – challenging negative ones will help ensure your thoughts don’t control you.
The best way to challenge negative thoughts is by following the thought to its logical end. For example, if a negative thought is that your boss is horrible to you and singling you out, think about that.
- What other ways could you prove that true or false?
- If you can prove it true, what can you do to solve the problem?
- If you can’t solve the problem, what can you do?
By thinking about things to their logical end, you may discover the thought isn’t actually true. And if it is, then you develop an action plan.
Stay out of the drama
How can avoiding conflict helps:
It sounds simple because it is. Whenever you’ve got a choice within the matter, avoid conflict. You don’t need to engage with extra drama.
Don’t respond to gossip.
Ignore messages that don’t apply to you and your work.
If someone asks your opinion on something non-work related, say you’re too busy to chat at that time.
If there’s drama in the office, don’t engage with it.
Plan out a full day of your work, breaks, and lunch so you don’t have time to engage in any conflicts.
If an email or message annoys you, don’t immediately respond. Wait an hour or two.
These are few of the steps which will keep your stress level as low as possible.