Managing Stress at Work
Some workplace stress is natural, and in some circumstances stress may contribute to increased productivity. Unfortunately for many of us, workplace stress exceeds the ‘beneficial’ level; the impact devastating. The American Medical Association recognizes excessive stress as a health risk. The American Psychological Association (APA) lists some of the effects of too much stress:
- Headaches;
- Gastrointestinal problems;
- Shortness of breath;
- Poor eating habits;
- Heart disease;
- Asthma;
- Depression and anxiety;
- Fatigue; and
- Decreased sexual function.
At manageable levels, stress tends to work for us. Acceptable stress gives us a sense of immediacy, spurs us to work, and makes us excited about ourselves and our tasks. Too much or too little stress and we will not function as effectively as we should.
Stress management doesn’t eliminate stress; it helps strike a balance at work. The need to manage stress differs by individual capacity for anxiety. Recognize the source(s) of your work stress as a first step to manage the problem effectively.
Recognize the Stressors You Can’t Control
There are things in life, and at work, you simply can’t control. Politics, the job market, customer decisions, and the economy all take a toll on entrepreneurs. A massive downturn in the economy increase fear and, consequently, increases stress. Ask yourself, do I really control these factors? It’s not worth worrying about some things, and there will always be things you can’t control. It’s important to know when to let go.
Take a Deep Breath and Take a Break
A deep breath is scientifically proven to help reduce stress. Throughout the day take deep breaths through the nose and release the breath through the mouth. The action stimulates the portion of the brain that releases stress reducing hormones serotonin and dopamine.
Exercise reduces stress. Even a ten minute walk around your workplace or outside works to recharge your energy. Walk up and down a flight of steps. Incorporate some stretching and relaxation exercises into your work day.
Incorporate Time Management Skills into Your Work
Feeling pressured about time to complete work tasks contributes to your stress at work. Organizational skills boost productivity and reduce stress. Choose one or more of these time management skills and incorporate it into your schedule.
- Make a plan each day.The plan helps you accomplish more and gives you a sense of control. Your written list starts with the most important tasks on top. Increase your sense of achievement by crossing off tasks you complete.
- Use the 10-minute rule. Take that task you hate; the one you keep putting off. Work on it for 10 minutes each day. It soon becomes more manageable and less stressful.
- Break a large task up into smaller steps. Often the size and amount of time required for a task may seem overwhelming. This increases stress. Chunk the task into more manageable steps. Focus on the smaller segments rather than taking it all on together.
- Eliminate nonessential work. Evaluate whether or not the work you’re doing is tied to specific goals and objectives. Reassign or exclude these tasks from your workload.
- Tame the time drains. Set specific times each day to respond to emails and phone calls. Let the phone go to voicemail and turn off the automatic email notification. You’ll find that you are less stressed with fewer interruptions.
Appropriate levels of stress work in your favor. Productivity increases, focus sharpens, and self-esteem grows. Still having trouble with that balance? Stressed out and overwhelmed? Pamela Finnesand, The Business Maximizer can assist you! click here to schedule your complimentary Business Breakthrough Strategy Session today.
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