8 Simple Ways to Reduce Stress on the Job

December 30, 2019

Whether you have landed a new job or you’re a seasoned employee, work can be stressful every now and then. Here are a few tips to help you reduce stress during the work day, without compromising your efficiency and productivity:

Get Moving

A great way to relieve stress is to get moving throughout the day. Not only does getting up and away from your desk every once in a while give your brain a break, exercise also helps release endorphins which can help to brighten your mood. Keeping your body moving throughout the day also relieves tension in your shoulders, neck and other joints which can occur when you are sitting in the same position for long periods of time. A quick walk outside is a great stress reliever, as a change of scenery and fresh air can help keep you calm and relaxed.

Aromatherapy

If you aren’t able to get away from your desk, perhaps you can change your atmosphere. Aromatherapy, the use of essential oils and candles, can help transform your stressful workstation into a more relaxing environment. Lemon, lavender, and peppermint, specifically, are great scents to help lighten the mood.

Listen to Music

Music is another way to take control of our work space. Studies have shown that slow-tempo and classical music can reduce blood pressure and help relieve tension in listeners. The same studies have also shown that listening to music you like, whatever genre it may be, can have a similar effect.

Deep Breathing

To reduce stress in the workplace, it is important to create a stress-free atmosphere, but you should also consider what is happening to your body. One way to take control of any tension, rapid heartbeat or other symptoms of stress/anxiety you may be feeling is to practice deep breathing. When you are anxious or stressed, your body tenses up and your breathing becomes shallow. If you take deep breaths, you allow your body to get the oxygen it needs. Taking the time to breathe deeply also improves digestion, helps detoxify your body, releases endorphins, improves blood flow, and increases your energy level.

Reduce Your Caffeine Intake

Speaking of energy levels, many people find that they need coffee to get them through the work day. But the same effects of caffeine that help you stay awake could be increasing the unwanted symptoms of stress and anxiety you feel during the work day. To help reduce these symptoms it might be a good idea to actually reduce your caffeine intake. Caffeine is a stimulant to the nervous system and too much caffeine can also speed up your heart rate, which can contribute to high blood pressure and tension.

Vitamin C

Another change to your diet that you may want to consider is adding more Vitamin C. Vitamin C can be helpful in reducing symptoms of stress. In short, Vitamin C, whether it is absorbed by eating an orange or taking supplements, helps the body balance out Cortisol, the hormone responsible for telling your brain to have a “fight or flight” reaction to things. Introducing more Vitamin C into your diet can help you manage your reaction to stress during your work day.

Avoid Procrastination

The last two ways to reduce stress in the workplace are proactive measures you can take. Many employees need to work on avoiding procrastination. Often, impending deadlines or a large workload can create unnecessary stress. If you put great project management skills to work and avoid procrastinating, your stress levels could be reduced.

Learn To Say “No”

Another proactive way to avoid stress is to learn when to say “no.” Sometimes, we feel obligated to help or work on a project when we know that we shouldn’t be taking anything else on. This can be very difficult for many people to do, but having a project management system in place can help with this too. Prioritize your time and realize that it is okay to say “no” sometimes.

Work can get stressful, no matter where you are at in your career journey. Hopefully, these tips can help you perform at maximum efficiency while maintaining a relaxed and stress-free environment. For more workplace tips and tricks, visit our talent blog or contact us today.

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