Work-related stress affects everyone,
causing health problems that often needn't arise. If you find yourself affected
by stress during the nine-'till-five grind, there are a number of simple steps
you can take to reduce the chances of getting wound up at work.
While some workplace stress is normal,
excessive stress can interfere with your productivity and impact your physical
and emotional health. And your ability to deal with it can mean the difference
between success and failure. You can’t control everything in your work
environment, but that doesn't mean you’re powerless—even when you’re stuck in a
difficult situation. Finding ways to manage workplace stress isn't about making
huge changes or rethinking career ambitions, but rather about focusing on the
one thing that’s always within your control: you.
Get organized:
Draw up a 'to
do' list and priorities your workload. Make a start on the important tasks as
early as possible so that you can do the best job possible in the allotted
timeframe. As tempting as it can be to get 'the easy stuff' out of the way
early, leave the low-priority jobs until later otherwise you'll inevitably find
yourself running out of time when it comes to the main tasks. Also try to stick
to one task at a time - don't get het up trying to do five things at once.
Don't
suffer in silence:
If you're
getting snowed under with task after never-ending task at work, make sure you
talk to somebody sooner rather than later. It's no good suffering in silence as
that helps nobody - you get stressed out and the work either doesn't get done
in time or it gets rushed and carried out to a poor standard. Tell your line manager
or employer if you need extra time to complete a task - or request that
somebody else takes on some of the workload.
Learn
to say 'no':
If a task
you're being asked to undertake is unrealistic, say so. Don't just accept the
work in an attempt to appease your boss and worry about the consequences later,
as this can lead to extremely stressful situations. This is a particularly big
problem for people who are new in their job, who want to either impress their
boss or avoid being seen as somebody who isn't trying hard enough.
Take a
break:
Even if you
have a deadline on the horizon, it's important that you take regular breaks
from the task at hand. Sitting in the same place for hours on end working on
the same job isn't particularly productive, especially if your stress levels
are rising. Take regular walks or drink breaks to refresh yourself.
Look
at the big picture:
If you find
yourself in a situation that is causing you stress at work, try and take a step
back and put it in perspective. Is this a problem that will have genuinely
long-lasting effects? Will it really matter in a week or a month? Chances are
that the answer is no. If so, tell yourself that it's not really worth getting
so upset about.
Relax and breathe deeply:
Whether you
are feeling overwhelmed by the amount or work you have to do or if someone is
"in your face", a good thing to do is to "breathe through your
nose". You can't get as worked up if you force yourself to breathe through
your nose. Your body simply can't maintain the same level of energy without
that extra oxygen you get when breathing through your mouth.
Lighten up:
Irate
patrons? Marathon meetings? Whether you
work on the front lines or behind the scenes, library workdays can weigh down
the most upbeat employee. Push through the blues and look for joy and humor
around you. Rather than wasting time getting upset over a situation, try
laughing at your own reaction. Smile more. We all know laughter reduces stress.
You will be amazed at how much more pleasant the people around you are when you
make an effort to be pleasant yourself.
Get more sleep:
This is
another of the things you can do to reduce your overall stress that will have
benefits at the office as well. In addition to reducing your stress, it will
increase your energy level and your ability to concentrate.
Whether
you're currently suffering from work-related stress or not, it's a good idea to
keep yourself covered with affordable health care - you never know if
stress-related problems are around the corner.
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