You can’t control the situations at your workplace, but you can keep your stress levels in check. Here are simple ways to feel calm during work hours
We spend 90 % of our lives in our workplace. From 9 am to 6 pm, we are surrounded by our colleagues, our bosses, our work friends etc., and from working to sitting, to eating to talking, we do it all with our office group. In a situation like this, it’s but natural that all of us should love going to work, given that it’s where we spend the maximum amount of time. But guess what, and this is no news flash- most of us either hate what we do or hate our work environment, due to high stress levels.
Depression and stress statistics
Did you know that nearly 42% of corporate employees in India suffer from depression, due to stress and a toxic culture at work? Corporate companies in India need to pull up their socks on providing an employee-friendly environment, and there are no two ways about it. However, we too can do our bit in reducing work-related stress, unless diagnosed with a medical condition that’s beyond our control.
We can’t control the situations at work, but we can control how we handle them. If your boss is yelling at you or there’s an impromptu meeting that you’ve been asked to take, you can program yourself to deal with it in a calm manner instead of getting stressed.
Here are 10 ways in which you can reduce work-related stress:
- Focus on one thing at a time
We tend to multi-task as there’s usually a lot to do. But we don’t realize that doing too many things at once creates stress. It also results in shoddy work as you may not be able to complete all the tasks. Hence, concentrate on completing one task with excellence and then move on to the next.
- Keep taking short breaks
Don’t be afraid of giving yourself a short break after you’ve worked continuously for an hour. Chill, your boss may be a devil, but he or she won’t kill you if you simply sit back, stretch or get yourself a cup of tea. Keep taking 5-minute breaks in between your work. Remember your body is like a machine that won’t function too well if you overwork it. - Take a deep breath
If you get overwhelmed too easily with a lot of work, don’t panic. All you need to do is take a few deep breaths. Doing this is known to reduce stress and anxiety significantly. - Surround yourself with positive affirmations
You can either pin positive sayings on your soft board or listen to them through an audio tape. These messages are inspiring and can make you feel better instantly. Sayings such as ‘I am calm,’ or ‘I am successful,’ can bring down your stress levels considerably. Here’s a link for your reference. - Get organized
It always helps to make a list of all your chores. It may seem intimidating if the list is too long, but if you prioritize and focus on one thing at a time, you can control your stress levels.
- Keep rewarding yourself
So what if you didn’t get ‘employee of the month’ yet? You don’t need someone else giving you the credit you deserve. You can be your own cheerleader! Every day, reward yourself for achieving something be it completing a task, or handling a problematic co-worker like a boss. Praise and remind yourself of the good job you’ve done today. - Motivate yourself
If you have a big holiday coming up or an exciting event that you’re looking forward to, keep a picture of it in front of you. This will motivate you to keep working towards it and remind you that the good times are right around the corner! - Make physical changes
There are small things you can do to reduce the physical stress that your body undergoes. Sitting in front of the laptop for 9 hours or more can put a strain on your eyes. Hence make sure you keep the computer at your eye level, so you don’t have to slouch to use it. You can use anti-glare spectacles to protect your eyes from the radiation emitted by your laptop and mobile phone. And if your work involves using the phone extensively and making several calls, use headphones to ease off the strain on your ears and arms. - Deal directly with difficult workers
80% of the time, it’s the people at work who can make things difficult be it a colleague or a boss. But instead of indulging in arguments, try and confront difficult co-workers directly. Tell them if you don’t like something they do and be open to feedback from them too. - Try easy stress-relieving remedies
Having a cup of chamomile tea or applying lavender oil can help you in coping with stress at work. You can also listen to soothing music or keep mini plants at your desk.
Disclaimer: This is not medical advice but suggested techniques that you can try. If none of these seems to work, you may need an advanced form of treatment.
Here’s a long-lasting solution for you to get rid of stress
Neurofeedback: With this treatment, you can overcome your stress issues completely. To learn more, watch this video.
In addition to these tips, Brain & Co. offers med-free treatment that could help you overcome some of the challenges that come with depression/anxiety/sleep issues etc. Visit our website or give us a call to learn more.
