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7 Tips for a Stress-Free Work Day

To get you started in achieving a stress-free workday, here are some tips on how to manage stress in your workplace.

1. Plan and Stay Organised

Being less stressed throughout the day always begins with planning and organising. Planning your day reduces the amount of stress significantly. You can do so by writing the things you need to do the next day on your to-do list before you head to bed.

Planning also means that you have to be organised with your time. Doing so will lessen your chances of always being in a rut in the morning. It will also lessen the clutter in your workplace and mind.

2. Create a Work-Life Balance

Stress not only can affect your performance at work, but also other aspects of your personal life and health. It’s important to prioritise your well-being and set boundaries for your free time and your work.

If you are on a work-from-home setup, you can create an office space in your home. That space will solely be dedicated to work-related tasks, and once you are in that area, you have to be focused on finishing your tasks.

Set a time for yourself, especially during the weekends. Try doing some relaxing activities, like going for a walk, reading a book, shopping, and other things that can take your mind off work.

3. Take Time to Breathe and Practice Mindfulness

It can be overwhelming when we see a pile of deliverables, and their deadlines are cramped up on the same day.

Whenever you feel overwhelmed and anxious, step back from your workplace in the meantime and take deep breaths. Practising mindfulness help calm your mind and brings back your productivity. You can also go outside and get a breath of fresh air or even meditate for 10 to 15 minutes.

4. Get Moving

You may think you don’t have time to do regular exercise, but you can squeeze in a few reps. Do some 30-minute aerobic exercises or simply jog in place during your break time.

Try stretching for a few minutes to prevent chronic exhaustion and keep your blood flowing throughout your body. Walk around outdoors during your break time as it helps boost your creativity.

5. Get Enough Sleep and Eat Healthily

Going to work with only two to three hours of sleep may seem normal for some, but it’s creating adverse effects on your body. Lack of sleep can lead to loss of focus and other serious problems. Make sure to sleep for seven to eight hours, as this helps improve your overall performance.

Eat small meals frequently to maintain the normal blood sugar and energy levels, and keep you focused. There are various brain foods to increase your energy throughout the day, such as nuts and fruits.

6. Ask for Help

The health of an employee affects the company’s productivity. If things get difficult at work, reach out to your colleagues. It’s always a good start to create camaraderie among your co-workers and even your manager or supervisor.

Being open to them can help you get back on track. Also, talking to your supervisor or manager may give them an idea of the overall situation of their employees’ workplace.

But when the situation gets worse and you frequently feel anxious or depressed, maybe it’s high time to consult a mental health professional. Remember that taking care of your mental health has to be the same as taking care of your physical health.

7. Determine the Signs of Stress

Being overwhelmed at work can lead to various effects. Never ignore the warning signs of stress, as they can worsen over time. Here are some of the common symptoms of excessive stress at work.

  • Anxiety, irritability, or depression
  • Apathy, loss of interest in work
  • Sleep problems
  • Fatigue & exhaustion
  • Forgetfulness & problems with concentration
  • Muscle tension or headache
  • Stomach problems
  • Social retreat
  • Alcoholism or drug use

Some causes of stress in the workplace are listed below:

  • Performance pressure to meet expectations
  • Work overtime
  • Fear of being dismissed from employment
  • Being pressured to finish work deliverables all the time
  • Poor relationships at work

Relieve Stress in the Right Workplace

Working can be challenging, but it shouldn’t be stressful. If you ever feel that work is taking up a toll on you, remember these tips so you can properly manage your stress.

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