10 Effective Ways to Reduce Stress at Work
Workplace stress is the response that many people have when they are presented with work demands or pressure that are beyond their knowledge, ability, or bandwidth, challenging their ability to cope.[1] Stress related work can form for a variety of reasons but is typically made worse when employees don’t feel adequately supported by colleagues, when they lack employer provided resources, or when they have minimal control over work processes. It is important to find solutions to work-related stress as soon as you can recognize the signs, because it can lead to burnout and limit your potential performance.
Causes and Impact of Workplace Stress
Causes of workplace stress can be categorized by work content and work context. Factors categorized as work content could include but aren’t limited to monotonous tasks, meaningless projects, too much work, working under time pressure, and long or unpredictable hours.[1] On the other hand, factors that fall within work context include career development potential, salary and pay, unclear role definition within the organization, or poor relationships with colleagues.[1] In any case, these issues can greatly impact productivity and motivation leading to burnout and emotional stress.
Strategies for Stress Reduction
Workplace stress may seem manageable, but over time it can compound, causing high cortisol levels, high blood pressure, inconsistent sleep routines, and more. It is important to stay aware of stress levels and make an active effort to reduce stress when possible. Here are 10 ways to reduce stress at work.
1. Practice Mindfulness and Relaxation Techniques
While it may seem difficult during a busy day, finding time for meditation and mindfulness has a variety of benefits including improved mental clarity, renewed energy levels, and increased focus. Whether you practice deep breathing exercises at some point in the day, take a break for a quick meditation, take a few short walks, or stretch tight muscles, anything you do to find time for yourself during a busy day can relieve you from the compounding stress of the day.
If you find it hard to practice mindfulness, meditation apps or guided meditation sessions can be extremely helpful. By guiding you through the breathing sequence, body scans, and thought process, these tools don’t only help in the moment, but they can also help you to guide yourself in future mediations. Incorporating adaptogens such as kava, ashwagandha, rhodiola, or lion’s mane into your meditation routine can also work to calm your mind, helping you to find that inner peace you might be searching for during a meditation session.
2. Establish Boundaries and Prioritize Tasks
Finding the work-life balance that works for you is important when working to manage everyday stress levels, especially in demanding careers. Managing your workday effectively can help to finish work efficiently and create boundaries between work and home life. By setting realistic goals and deadlines, you can work towards them with a clear plan and avoid feeling overwhelmed by them. It is also important to be cautious of your bandwidth and learn to say no to additional tasks or delegate them appropriately when needed. Using your colleagues as a resource to collaborate and balance responsibilities, can help take some of the weight off of your back and minimize workplace stress in the long run.
3. Foster Supportive Relationships and Communication
Often when people feel stress from work, it is because of a lack of communication which can foster a negative work environment. Whether you are a manager or more of an entry level employee, it is always important to have open communication between co-workers — ask for support when needed, discuss bandwidth when your plate becomes too full, and foster team collaboration and camaraderie. This can help to curate a positive work environment and give employees a network to lean on when work stress starts to creep in.
4. Take Regular Breaks and Time Off
Employers are required to offer paid time off for a reason, so take advantage of it! It is important to not only take a long weekend for yourself here and there, but also a full week a couple of times a year to fully relax and rejuvenate. By taking this time to yourself for vacation or free time at home, you can recharge your brain, catch up on sleep, and enjoy a hobby or two. This will allow you to come back to work feeling refreshed, preventing burnout and improving work-life balance.
5. Physical Activity and Healthy Habits
Prioritizing physical activity is make it or break it when it comes to stress reduction. Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem.[2] About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.[2] People often find it hard to make the time for a workout, but using your lunch break for a 30 minute walk or quick workout can be an easy way to break up the day and ensure you are blocking time for yourself during a busy day. Participating in wellness routines or workout classes can also be a great way to dive into your physical health and ensure you are making the time for it. It is important to also pair a workout routine with a healthy diet, supplying your body and mind with the nutrients needed for strong mental cognition, muscle performance, and organ function.
6. Create a Comfortable and Ergonomic Workspace
Furniture choice, office layout, and desk organization might seem like a minor aspect of your work day, but it can actually make a huge difference. Start with a comfortable office chair, storage friendly desk, and a computer and desktop monitor combination that supports the type of work you are doing. If you spend the majority of the day in a personal office, make sure to place your desk next to a window where you can enjoy natural light during working hours. Finding a standing desk, desk treadmill, or a stationary bike made for a desk can also help with the monotony of sitting at your computer all day. Lastly, make sure your office space is separate from noisier areas of the house that could cause distractions and minimize work efficiency.
7. Take advantage of Employee Wellness Programs
Many employers offer resources for mental health, physical wellness, and stress management workshops which are made to help employees get through their stressful and high-pressure jobs. If they offer it, take advantage of it, even if you don’t totally feel like you need it. And if you aren’t sure what your employer offers, you can always speak with HR or a people manager to learn more about how to use the resources available to you.
8. Prioritize Time Management and Organization
Time management is one of the greatest productivity hacks. But, it involves more than dividing your day between working hours and personal hours — for efficient working hours, try blocking the day by project. This can help to organize your week towards the broader goals and deadlines. Utilizing project management tools, shared calendars, and planners can also be an effective way to manage time both personally and for your entire team. By embracing a more structured approach to workload management, you can tackle the week ahead with a clear vision and more efficiency.
9. Engage in Creative and Hobbies Outside of Work
Pull yourself away from your computer and take time to enjoy a personal hobby that might be able to clear your mind or stimulate it in a different way. Whether it be painting, photography, pottery, music, writing, or anything else, engaging your brain in a different or new activity can help you to return to working hours feeling refreshed. People often get stuck in the routine of work, workouts, and the nightly at home activities, so starting a new hobby or practicing an old one can help to switch up that routine.
10. Seek Professional Help When Needed
If you are feeling overwhelmed by work despite making some of these efforts to minimize workplace stress, it is important to recognize the signs of burnout and don’t hesitate to seek professional help. Try consulting a therapist or counselor to discuss work-related stress and develop effective coping strategies. Don’t forget that personal stress can also amplify feelings of work-related stress, so don’t hesitate to bring that up with a therapist as well. If one-on-one therapy seems daunting or is too expensive, consider joining a support group or group therapy sessions that focus on managing work-related stress and burnout.
Explore Natural Solutions with Botanic Tonics
There are many ways to minimize workplace stress, so whether you choose to spend time practicing mindfulness, improve your wellness routine, practice a new hobby, or seek support through coworkers or mental health professionals, it is most important to figure out what is most effective for you. If you find the most relief through mindfulness, meditation, or adaptogenic supplements, Botanic Tonics’ feel free kava kratom tonic might be another great way to support occasional workplace stress relief. This tonic is made to provide a relaxed energy and lifted mood perfect to help you through the workday with a calm and focused mind.
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Sources:
- Occupational health: Stress at the workplace World Health Organization 2020 https://www.who.int/news-room/questions-and-answers/item/ccupational-health-stress-at-the-workplace
- Exercise for stress and anxiety Anxiety and Depression Association of America https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
About The Author
Jamal Bouie is an accomplished professional with a Bachelor’s Degree in Chemistry from Lemoyne-Owen College in Memphis. Currently, he is pursuing his PhD in Biomedicine at Salus University. Jamal has worked in several industries; he began his career in pharmaceutical manufacturing and transitioned to the cannabis industry, where he specialized in analytical testing and manufacturing, playing a vital role in ensuring product safety and compliance. Now, Jamal has turned his attention to the dietary supplement field, combining his scientific acumen with his passion for health and wellness.
