Out of the many stressful things in life, which one causes the most angst? While you may have guessed that “family” or “health” would top the list, The American Institute of Stress reports that job stress tops the list as the No. 1 stressor for American adults. Some sobering statistics about work stress include that 80 percent of employees feel stressed out at work, with one-fourth of workers finding their jobs as the biggest stressor in their lives. Nearly half of respondents said that they need help finding ways to effectively manage workplace stress.
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One reason why handling stress at work is so challenging is that doing things to reduce stress may conflict with getting your job done. Most people can’t just walk away from their desks to go to the beach, for example, even if that activity would lower their anxiety. And if you prioritize the wrong types of stress reducers at work too often — ones that affect your ability to be present in the office and prioritize your workload — you may soon find that your job is in jeopardy.
But if you choose your stress-reduction techniques wisely, you can siphon off that anxious feeling without worrying your boss. Here are seven ways to de-stress at work while continuing to get the job done.
Time it right. There’s nothing more stressful than running late, whether it’s to work or to your next meeting. To avoid a last-minute scramble, build in an extra cushion of 15 to 30 minutes to ensure that you arrive ahead of schedule, with some extra time to spare for preparation beforehand.
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Stay fueled. When you let your energy level drop by skipping meals or skimping on nutrition, you can exacerbate feelings of stress when low blood sugar kicks in. Keep a steady stream of healthy snacks on hand, from low-fat yogurt and string cheese to nuts, protein bars and easy-to-eat fruits like bananas and apples.
Take short breaks. When you feel like disappearing from the office due to stress, sometimes a quick break can work wonders to shift your perspective. Every 90 minutes, be sure to get up from your desk and walk around for five or 10 minutes. If you can spare the time to step outside, a brisk stroll around the block can get your blood flowing and refresh you for your next tasks.
Let go of being a superhero. Sometimes you may feel like you can work long hours and just keep going. You may want to impress your boss and prove your value to colleagues by appearing to be an invincible and perfect worker. But the fact is, no one can sustain that level of performance for long without ramping up their stress level and breaking down their body. If you acknowledge that you’re human and take care of yourself with regular breaks and snacks during the workday, you’ll have greater stamina and better health in the long run.
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Block sources of office negativity. Few things are more stressful than absorbing daily doses of negativity at work, whether from toxic colleagues, a bad boss or an unreasonable workload. Take time to identify what’s holding you back, and take steps to deal with it. If a boss is behind your stress, you may need to talk to human resources for solutions. Be sure that you aren’t holding yourself back with negative self-talk, which can be just as damaging to your feelings of well-being in relation to your job.
Master the art of saying “no.” No matter how driven you are, you’ll eventually reach a point of diminishing returns, where taking on yet another task will produce stress rather than satisfaction. Learn to recognize when enough is enough, and let your boss know when you’re starting to feel overloaded. Your supervisor should be able to help you delegate some tasks if you aren’t sure what to relinquish.
Get involved. Many companies offer opportunities to participate in a different way at work, whether on a corporate sports team, through a brown-bag lunch event or by joining a committee. Shift gears away from your usual sources of work stress by raising your hand for these outside opportunities. That way, you’ll be able to stay engaged with colleagues while still getting some distance from your regular responsibilities in the office.
When it comes to stress management at work, small steps can add up quickly to help you stay gracefully afloat. Try a few of these ideas this week, and see if they make a difference in reducing your feelings of being overwhelmed.
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How to De-Stress at Work Without Losing Your Job originally appeared on usnews.com
