How to Beat Stress at Work: Helpful Tips and Exercises

Как победить стресс на работе: полезные советы и упражнения

The vast majority of people experience some degree of stress at work. Scientists have calculated that only 7% of office specialties are not associated with nervous tension. We can get used to stresses or indulge ourselves with the illusion that learned how to deal with them. However, many of us have to deal with urgency, difficult tasks, uncertainty about tomorrow, and these are the main causes of anxiety. Let's figure out how to organize work to avoid stress, and what to do if the tension starts to rise.

How to prevent work stress: 10 helpful tips
Brain Unloading: A Technique for Organizing Thoughts
Emergency anti-stress help — 3 exercises
Highlights on Dealing with Stress at Work

How to prevent stress at work: 10 helpful tips

It is important to organize your workflow in such a way that as little as possible you encounter problems that cause anxiety, uncertainty and, accordingly, the release of stress hormones into the blood.

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Follow these tips:

Customize yourself to focus on one task at a time. If you do one thing, don don't quit, don don't get distracted until finish 100%.
Make sure you don't get in the way of non-essential tasks. Check your mail strictly at set times and reply immediately. Turn off the sound notifications so you don't open your messages when you get busy.
Don't put off anything until tomorrow.Whatever can be done in during one working day, do it right away. Every task set for tomorrow — additional stress factor. Then there will definitely be something that will distract, and the matter will become urgent, and this will provoke anxiety.
Take breaks. Incorporate break times into your work schedule. Fatigue significantly reduces productivity, so rest with a clear conscience. Try to go out into the fresh air.
Love your work sincerely. Find the highest meaning — the benefits you bring to yourself and others. If you can get your enthusiasm you will be less tired and more successful.
Accept that your possibilities are not limitless. Stop taking perfectionism as a virtue. It’s enough just to do your job well, it’s not worth it to bring every case to an ideal. You expend more energy, fail to the next task and feel bad about it, and over time experience the problem of professional burnout.
Ask for help.If you can't handle it, give some of the work to someone else. Your pride will not suffer.
Clearly define your responsibilities. As long as you believe that you are the pioneer who is responsible for everything, you will be given tasks that you are not obligated to perform.
Learn to refuse. Do it smartly and delicately. Don't take on someone else's work. Better get some rest. Help only when you feel like it.
Focus on the here and now». As however the prospects of your company may be hazy, don think about possible future troubles. Solve problems as as they come. Anxiety will not change anything at all, but it will suck all the strength out of you.

Often, stress at work is associated with criticism from superiors or colleagues. You should consider how it is justified. If your boss — an unrestrained person, he can be rude at all not because you handled the task poorly, but because of a bad mood. If you did really make a mistake, try not dwelling on it but consider what you will do next time in such a situation.

Brain Unloading: A Technique for Ordering Thoughts

Most often, anxiety is associated with a huge number of tasks that must be completed in a short time, or with confusion in business. Sometimes the panic is so strong that it is difficult to concentrate and plan the work competently. In this case, the technique of unloading the brain will help. You will need a notepad and pen.

Start indiscriminately writing down what you head, — cause for concern; things to be done; anxious thoughts; promises you can't keep. Write down literally every little thing that you can remember. Stop only when there nothing more thoughts in head will be.
Now read everything and mark each problem as being dependable you
Write down all problems that you can resolve on a separate sheet.Beside each problem, write down the actions you need to perform. If you can entrust some questions to someone, immediately indicate it.
Reread the list of problems that can handle.Accept that the decision is not in your control, and realize that there is no point in worrying.

Give yourself a mindset in style of a wise saying. It's stupid to worry about those problems that can be solved, they just need to be taken and solved. And it's pointless to worry. This will help to rebuild thinking in a constructive way.

Emergency anti-stress help — 3 exercises

You won't be able to completely avoid anxiety, even if you organize your working day correctly and apply with your duties with enthusiasm. When emotions overwhelm, it is worth relaxing. This can be done in several ways:

Breathing exercises. Breathe deeply to reduce blood pressure and slow your heart rate. Inhale slowly for 4 seconds and exhale for 8 seconds. 3-4 repetitions are enough to calm down and reduce stress.
Quick massage of the back of the neck. With both hands, you need to intensively massage the area below the base of the skull for 5-7 minutes. Biologically active points are located here. Exposure to & nbsp; them will help to relax and & nbsp; relieve headaches. Breathe slowly and deeply.
Meditation "Nothing".Find a secluded place where you won't be disturbed for 20-30 minutes. Sit back and start repeating to yourself that you don't have to do anything right now. Breathe deeply, belly. Mentally examine your body and direct the flow of air to those areas where you feel tension. Imagine that you are breathing air with them. Gradually, the tension will recede, and the muscles, reduced by spasm, will relax.

Sometimes there is no way to retire for a short meditation. Then just drink a glass of cool water in small sips, go out into the fresh air or several times quickly and strongly clench and unclench your fists. Even such simple actions will reduce stress and help to cope with emotions.

Read also: How to feel happy: useful tips and working techniques

Highlights on managing stress at work

Don't let the stress knock you out. Take care of competent organization of work and relaxation:

Learn concentration. If you plan things well and do each task without distractions, you will increase your productivity.
Love your work. Then it will become not a cause of fatigue, but a source of inspiration.
Reduce anxiety by separating problems into those you can and cannot solve.
Learn anti-stress exercises. They will help you calm down and think rationally.