14 Ways To Banish Work Stress

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Relaxation Exercises and Tips

Sooner or later we all experience stress at work. There are so many problems that can arise in the workplace. Just think of meeting tight deadlines, work that is too difficult or work that is not challenging enough.

In most cases this does not lead to problems and a solution can be found, but if the stress continues and there are no means to relieve the pressure, things can go wrong. People get demotivated, get a bad mood or call in sick.Here are some Ways To Banish Work Stress.

Woman lets colleague look at her work, both are satisfied

It is also important to clearly set your boundaries. For example, do you have colleagues who tend to dump work with you? Make it very clear how much you can handle and talk about it with that colleague or with your boss.

Don’t just let someone walk all over you because you want to prove yourself or because you want to be a friend to everyone.

If you never stand up for yourself, people will find it normal that you always say ‘yes’, which puts more and more pressure on your shoulders.

In the end, that will only make you more stressed. So ring the alarm bell in time and make clear what is and is not possible.

2. Say ‘no’ to your colleagues more often

It often happens that you are interrupted with questions from colleagues or other people who need your help. Many people find it difficult to say ‘no’ to this.

Do you also tend to always answer ‘yes’ to a request? Then there is a good chance that you will take too much on your fork in the long run, which can lead to stress. Sometimes it is easier to refuse something than other times.

When it comes to something small, the other person often takes it for granted that you say ‘yes’. However, do you feel like it’s getting too much? Then dare to say ‘no’.

It can help to write down for yourself which requests you want to say “no” to more and reread them every now and then.

That way, you feel less overwhelmed when someone asks you such a question.

It is not always necessary to immediately answer ‘yes’ or ‘no’ to a question.

You can also say that you will think about it for a while and then come back to it later. This gives you some time to think and make better decisions.

If you want to refuse a request, always do so in a friendly manner. You can choose whether you want to explain your answer further, but you are certainly not obliged to do so.

In any case, say clearly what it is and keep it short if you prefer not to explain.

3. Don’t be everyone’s friend

It doesn’t make much sense to be everyone’s friend because that way you won’t get anywhere yourself. You don’t always have to please everyone. Rather think a little more about yourself.

It is important to clearly indicate your limits in the workplace and not always want to please everyone.

Many people think it’s selfish to think about yourself, but it’s not at all. Staying true to yourself is all about healthy self-esteem.

That means you also have to decide what you don’t want to do. This way you are more in your own power and you feel less obliged to respond to everything.

So always choose what you find important and don’t always try to keep everyone happy.

It’s good to want to help other people, but don’t go too far here. This way you always put yourself last and as a result you get stress.

Always maintain a healthy balance between give and take. If you really want to help others, you must first discover what you need yourself.

 

4. Learn to count to 10

Dealing with colleagues or customers on a daily basis can sometimes cause a lot of frustration. Are you angry with a colleague? Then try to prevent all your pent-up anger from coming out at once.

It sometimes happens that you start yelling or that you send an angry mail and this may relieve you for a while, but in many cases it causes even more problems.

If you feel a strong emotion coming on, try counting to 10 in your head calmly before answering.

Woman taking a deep breath outdoors

This way you give yourself some time to calm down and you don’t say things that you will regret later.

It can also help to go somewhere else for a while. So remove yourself from the situation and go outside for a few minutes for some fresh air.

If you feel that after a while you have calmed down, you can return and try to deal with your problem calmly.

If you do feel the urgent need to express your angry feelings, try to do so in a way that does not hurt other people. For example, you can scream into a pillow or do intensive sports.

There are also plenty of breathing exercises  and meditation techniques that you can use to calm down and better manage your intense emotions.

5. Don’t take your work home

We are always available through our laptop, smartphone and tablet. It is therefore difficult to turn the switch from work to relaxation.

Many people get the feeling that they must always be available and can therefore sometimes not resist checking their work emails at home.

That way your work continues into your free time and that’s not a good idea. Complete your work completely at work and agree with yourself an hour when you are going to stop.

At that agreed hour, turn off your computer and leave your workplace. On the way home from work, you let go of work completely.

Is your head still busy? Then make a mental reminder. In this way you write off your work in an imaginary way.

When you get home, take off your work clothes and try to relax as much as possible.

Try to make fun plans in your spare time, for example by practicing a hobby or a sport or by meeting up with friends.

Being together with your family can also be relaxing

That way you can better banish the thoughts of your work and look forward to fun things.

6. Turn off your phone and computer

When you are at home, turn off your computer and phone. It is a good idea to keep your work and private life separate as much as possible.

Use a separate mobile phone that is only intended for work. You then turn it off when you get home. That way your colleagues and your boss know that you can only be reached during office hours and not in your free time.

You can also choose not to answer your phone and have the caller leave a voicemail message. This way you can decide for yourself whether the message is important enough to respond to immediately.

It is not always easy to switch off your mobile phone. Many people are then plagued with a vague sense of guilt or a sense of loss of control that only goes away when they are back online.

You can start by turning off your mobile phone and laptop completely at least two evenings a week. Only check your e-mail at fixed times and do not let yourself be pressured by the perceived expectations of managers.

7. Make it clear that you don’t work on weekends

Being always busy with your work can cause a lot of stress. Do you have a job where the pressure is high and everything is always expected of you?

Then discuss this at work and make it clear that you do not work in the evenings and weekends. That means you don’t check your emails.

When you have a busy job, you need your weekend to completely relax so that you can start Monday with a fresh head. You should not feel obliged to continue your work during the weekend.

This is something your boss should respect. You are entitled to your free time and you do not have to be on standby all the time.

It is therefore important that you have a good conversation about this and that you clearly set your boundaries.

8. Eat healthy and sleep well

Research shows that healthy eating provides more energy at work and therefore less stress. Your body needs energy to perform well at work.

A diet rich in vitamins and minerals can help you with this. So always choose plenty of fresh fruit and vegetables.

Slow carbohydrates are also important. You get this through grain products such as whole-wheat bread and pasta. Always opt for the whole grain variety, which contain more important, unsaturated fatty acids.

Stress at work is a major cause of poor sleep. If you’re worrying about what happened that day, it’s hard to fall asleep. To improve your sleep, you can teach yourself some simple habits.

Always go to bed at a fixed time, both during the week and at the weekend. Do not drink caffeine or alcohol before going to sleep.

For example, opt for chamomile tea. Chamomile can help lower your anxiety and help you fall asleep better.

Turn off your mobile phone and laptop before going to sleep. Watching TV before going to sleep is also not a good idea. The blue light emitted by digital devices can disrupt the body’s biological clock.

It may also help to take a warm shower or bath before going to sleep.

9. Dare to look critically at yourself

Do you notice that you are getting more and more stressed? Then take a critical look at yourself.

Instead of going on and on, it’s better to stop and listen to yourself and the signals your body is giving you.

Try to stay realistic. If you have too many goals in your head or goals that are too big that are difficult to achieve, then dare to take a step back.

Decide for yourself what you want to spend time and energy on right now and don’t try to do everything at once.

Why do I experience so much stress at work and others don’t?

It is usually not so much the situation that causes stress, but the way you deal with it.

People who experience stress more quickly are more in their head and have negative thoughts more often. They automatically focus on the bad things and are therefore more likely to experience stress.

 

People who are more relaxed in life see things differently and are less likely to worry. They focus more on the positive things and therefore worry less and experience stress less quickly.

So always stay positive and try to put the situation into perspective as much as possible. Your ability to see things in perspective is the quickest way to reduce stress.

Through meditation you can learn to think more positively and to put everything into perspective. That way you will eventually look at life differently and focus more on the good things.

10. Find out what you can change quickly

Find out what you can change to make your work situation better. Perhaps you can ask to work from home a few days a week so that you can sleep longer and not be stuck in traffic.

Or make it clear that the work should be better distributed. It’s up to you to figure out what things could improve your situation and actually bring them up to your boss.

11. Discuss it with your colleague friend

Talking about your problems with someone who understands your situation can be a huge relief and take some of the stress away. So don’t dwell on it and confide in a colleague.

By telling your story and not bottling everything up, you will immediately feel a lot better and who knows, he or she may have the same feeling as you and you can do something about it together.

Never be left alone with a lingering problem, it will only make it worse.

12. Contact the company psychologist

It can also always help to ask advice from someone who really specializes in helping employees.

The company psychologist can give you concrete tools to combat stress at work. He or she can mediate between the employee and the employer and offer concrete solutions.

13. Ways To Banish Work Stress is also to Change Jobs

Change jobs and find out what kind of work makes you happy!

If you really no longer enjoy your work or are unable to put less pressure on your shoulders due to work stress, then it might be a good idea to change your job.

Stress at work can also be caused by an inefficient organization. And if nothing changes in this area, it may make sense to look for other options. A different environment and situation can do you a lot of good.

If finding a new job seems too much of a task, you can also ask if you can work in another department in the company.

Ways To Banish Work Stress

Also consider why you started doing this work. Does this job really make you happy? Maybe you have a different talent and a career switch could be a good option.

Find out what really makes you happy and maybe you can turn your passion into your profession. Only if you really love your work, you will have more energy and experience less stress.

14. Seek Professional Help

If you suffer from severe work stress and can’t get it out on your own, seek professional help.

By getting proper guidance, you can prevent the situation from getting worse and getting a bun-out.

The psychologist can help you learn how to deal with stress better by teaching you certain techniques.

These can be, for example, breathing exercises or relaxation exercises. He or she can also estimate how serious the situation is and whether it might be better for you to change jobs.

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