If you are currently working, you probably know how stress at the workplace feels like. Emails pile up, project deadlines creep around and there are only so many hours in a day.

Burning a candle at both sides will with no doubt cause burnout. Just like the candle, when we keep pushing ourselves until we reach emotional and physical exhaustion, we risk burning out.

To avoid this from happening, you’ll need to put some prevention in place to counteract possibly effects. Keep reading to check out these helpful strategies to manage stress in the workplace

Be Assertive

The key to assertiveness is clear communication. When you are assertive, you can speak your mind and ask for what you need. You can also explain what is bothering you.

The key is to do this firmly while still considering how others feel. The moment you discover what you need to communicate, stand up for yourself, and actively participate in changing the stressful situation.

Take Some Time Off

How often do you take a break from your screen? Is it worth a change for the sake of your health?  Switching off the screen, technology, and constant stimuli can help you slow down.

Create time for quietness every day. Once you start practicing this, you will realize that all those urgent activities aren’t a crisis as they appear to be.

Your to-do-list will still be there when you come back. Recharging is amongst one of the best strategies for managing stress in the workplace.

Stay in Comfort

Sitting in the same spot all day can absolutely cause physical stress and ailments to your body. One of the best strategies for managing stress in the workplace is to use furniture that supports your back, shoulders, and physique overall.

Try requesting specialized furniture from your employer or consider purchasing some that will help to decrease stress and back pain. There are also additions, such as back and posture pads, that you can place in your seat to increase comfort.

Practice Time Management

If you don’t intentionally plan your days, they will consume you. Before you realize the weeks have turned to months, and the year ends up to be overwhelmingly busy.

Organize and prioritize your work to reduce stress. Accept that you can’t have everything under control, and some things have to wait.

Create Healthy Boundaries

These are the internal rules that we set for ourselves. They outline how much space we need for ourselves, our priorities, and what behavior we can’t accept from others. Boundaries will help you take care of your well-being.

For example, if you were planning to take a weekend off to read a book and relax, and a friend invites you for a ceremony, respectfully decline the offer. You probably consider this to be rude, but if you don’t set boundaries, your calendar will somehow be always full.

Get Out of Your Head

Sometimes the racing thoughts in our head won’t stop. You are probably at your “workplace” despite where you are because you are always thinking about work. Once in a while, give yourself a break. Distract yourself. Go for a walk, catch up with friends, watch TV, or do anything positive to take your mind off work stress.

Affirmations and Imagery

Many people will agree to the fact that affirmations and imagery can increase positive emotion. Your brain doesn’t differentiate between reality and imagination. When you think of positive thoughts, it perceives that as reality.

Work on changing your negative thoughts to positive statements and see how that changes your experience.

ABC Technique

ABC strategy was first introduced by psychologist Dr. Albert Ellis, and later revamped by Martin Selingman.

ABC is interpreted as A- Adversity, B- Beliefs, or how you react/respond to a stressful event, C- consequences. Your beliefs influence the action you take and, subsequently, the outcome of an event. The more positive/optimistic you are, the better your outcome will be in all situations.

Keep Up with Diet and Exercise

Essentially, you are what you put in your body. Start being mindful of what you consume. You can begin by eliminating the foods and beverages that cause anxiety, such as caffeine and alcohol.

Make a habit of beginning your day with a glass of a healthy smoothie that will give you energy all day. Another effective way of managing stress is exercising. Studies have shown that exercising has the same impact as antidepressants.

You can start by exercising ten minutes in the morning and increase the duration as you adjust.

Try Meditation

The world is very noisy. It’s hard to have a single minute where something doesn’t require your attention. During meditation, you go past the noisy thoughts in your mind and enter into a state of restfulness, although your body is alert.

In this state, your body goes through a healing process. You breathe correctly, have a good flow of oxygen in your body, and decrease inflammation. If the stress at the workplace is too much, schedule for your meditation practice. You can meditate in the morning before work, during lunch break and in the evening.

You will realize that using strategies for managing stress in the workplace will get more easily as time goes by.

Get Enough Sleep

Your body gets time to heal and re-energize when you sleep. Although people are different, the average sleeping hours for adults is 7-8 hours.

Create a healthy routine to make sure you have a night of uninterrupted sleep. Observe simple rules such as not carrying your phone to your bed and sleeping at the same time.

Start Using Strategies for Managing Stress in the Workplace

If not well managed, workplace stress can lead to serious health problems. It’s vital that you try the strategies for managing stress in the workplace mentioned here to maintain your sanity.

If you can’t work it out by yourself, seek professional help or reach out to your employer. For more tips and advice about how to relieve stress and anxiety, check out the health section of our blog.


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