Sunday, April 12, 2015



Relieve Workplace Stress with these Tips...

Workplace stress is normal. From dealing with difficult co-workers and supervisors, to excessive fluctuations in workflow, to fear of job-loss, it can be very easy to allow ourselves to feel overwhelmed. Excessive stress can interfere with productivity, at best, and impact your physical and emotional health, at worst. Your ability to deal with this type of stress can mean the difference between success and failure.

You can’t control the outer circumstances in your work environment, but that doesn't mean you’re powerless. Even when you’re stuck in what feels like a hopeless situation, you can find a healthy outlet for stress relief. Finding ways to manage workplace stress doesn't always mean big changes, or rethinking career ambitions, but rather focusing on the one thing that you can control… You.

Coping with work stress in today’s uncertain climate is more difficult than anytime in history. For people across the globe, the troubled economy feels like an emotional roller coaster. Layoffs, budget cuts, and emerging technologies have resulted in increased fear, uncertainty, and higher levels of stress. Since job and workplace stress increase in times of economic crisis, it’s important to learn ways of dealing with this stress.

Your thoughts and feelings have an impact on the quality of your interactions with others. Your actions and reaction will determine the outcome of stressful circumstances. The better you are at managing your own stress, the more you'll positively affect those around you, and the less other people's stress will negatively affect you.

You can learn how to manage job stress.

There are a number of steps you can take to reduce overall stress levels, and the stress you find on the job. These include:

1: Recognize warning signs of excessive stress at work

When you feel overwhelmed at work, you lose confidence and may become less productive and less effective in your job. This can make the work seem less rewarding. Ignoring the warning signs of work stress can lead to bigger problems. Beyond interfering with job performance and satisfaction, chronic or intense stress can also lead to physical and emotional problems.

Signs and symptoms of excessive job and workplace stress

• Feeling anxious, irritable, or depressed
• Apathy, loss of interest in work
• Problems sleeping
• Fatigue
• Trouble concentrating
• Muscle tension or headaches
• Stomach problems
• Social withdrawal

2: Organizing and Prioritize

Time Management is one of the biggest causes of workplace stress. Increased demand from supervisors, customers, and company quotas puts a tremendous amount of pressure. Add that to picking up the slack of certain co-workers, time can become too much to handle. Learning a few Time Management skills will help you considerably.

Time management tips

• Create a balanced schedule. Analyze your schedule, responsibilities, and daily tasks. Try to find balance between work, family life, social activities, and solitary downtime.

• Don’t over-commit. Avoid scheduling things back-to-back or trying to fit too much into one day. We often underestimate how long things will take. Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely.

• Be punctual. Being on time, or even a little early can make the difference between frantically rushing, or easing, into your day. Don’t add to your stress levels by running late.

• Plan regular breaks. Make sure to take short breaks throughout the day to clear your mind. Also try to get away from your desk or work station for lunch. Take a walk or a drive. Stepping away briefly recharge will help you be more productive, not less.

Task management tips

• Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the higher-priority items first. 

• Break projects into small steps. If a large project seems overwhelming, take smaller steps. Focus on one manageable step at a time, don’t take on everything at once.

• Delegate. You don’t have to do it all yourself. Let go of the desire to control or micro-manage. You’ll be letting go of unnecessary stress in the process.

• Be willing to compromise.  Sometimes, if you can bend a little in your views, you’ll be able to find a happy middle ground that reduces the stress levels for everyone.

3: Take care of You… ALL of You. 

Start by paying attention to your physical, emotional, and spiritual health. When your own needs are taken care of, you’re stronger and more resilient to stress. The better you feel, the better equipped you become to manage work stress.

Taking care of yourself doesn’t have to mean a complete lifestyle overhaul. Small things can put you back in the driver’s seat. Take things one step at a time, and as you make more positive lifestyle choices, you’ll soon notice a reduction in your stress levels, both at home and at work.

• Get moving. Regular exercise is a powerful stress reliever—even though it may be the last thing you feel like doing. Proper nutrition and exercise is a hugely effective in lifting your mood, increasing energy, sharpening focus, and even better relaxation. Your physiology can affect your emotional state, so take care of your body. 

• Take time away. Taking proper time away from work, to spend with family and loved ones, is the best way to relive workplace stress. Take that long overdue holiday, or use some of those sick-hours and get away from it. The workload is always going to be there… but you don’t have to be.

• Connect with others. Developing friendships with people away from work can help buffer you from the negative effects of stress. Connections with friends and family fill our need for variety, and give us a spiritual connection untainted by the workplace.  Remember to listen to them and offer support when they are in need as well. 

Look for humor in the situation. Humor is a great way to relieve stress in the workplace. When you or those around you start taking things too seriously, find a way to lighten the mood by sharing a joke or funny story.

The main thing to takeaway is that you need to learn to disconnect, and just relax. There’s no need for you to get overly stressed about things that are mostly out of your control. 

What do you do to manage stress? Let me know your thoughts in the comments... and please share through your favorite social media.

Stay Zen!

Joe Vulgamore CHT is author of the Best-selling book "Alignment- Law of Attraction and the Seven Universal Laws" and "Powerful Powerful You - Understanding Your Power". He is a Life Coach, Hypnotherapist, and Holistic Healer. For almost 30 years, Joe has helped thousands of people from over 14 countries, across 5 continents, to make life-transformations through one-to-one coaching, books, and workshops.


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