Work is a big source of stress in many people’s lives. In fact, a 2019 survey from Wrike found the vast majority of American workers surveyed (94 percent) reported they found work stressful. So, if you feel you’re in that percentage, it helps to have a few tricks up your sleeve for dealing with stress. After all, work is where we spend a large chunk of our time each week and feeling chronic stress in the long-term can be debilitating for productivity, motivation, happiness and overall health. In short: stress is something that can detract from your quality of life and it’s good to know ways to reduce it in your day-to-day experiences.
7 Tips to Reduce Stress
Feeling stressed out at work, or are things at home putting you on edge? You can help yourself feel better and breathe easier with these techniques:
1. Meditate.
This ancient art helps improve self-awareness and focus, as well as reduces stress. Taking time to meditate using an app or breathing techniques helps you quiet your mind and reframe your attitude. With practice, you’ll feel calmer and more able to take on the day.
2. Exercise.
A natural stress-reliever, exercise helps your body release endorphins that improve your mood. Getting your heart pumping and blood flowing on a regular basis helps to wake up your mind and shake out the mental cobwebs, which can improve your concentration and reduce stress. Plus, regular exercise helps you maintain a healthy body weight and manage many other health conditions—which can make you feel good overall.
3. Get enough sleep.
Sleep deprivation makes it more difficult for your brain to operate at peak capacity, and it’s been shown to lead to anxiety and depression. So do your mind a favor and give it the rest it needs. Most people benefit from 6-8 hours per night, and do best in a quiet, dark and cool room. White noise (from an app or machine) can help lull you into slumber if you have trouble drifting off.
4. Eat healthy.
A well-nourished body is able to perform better, which can be a stress reliever in itself. Eat a diet of fresh produce, lean meats and eggs, whole grains, and low-fat dairy—stay away from processed foods, high salt items and fatty food choices.
5. Avoid excessive caffeine.
A little can help wake you up, which can be good. But too much can make you jittery and add to your anxiety. Have your morning cup and if you’re feeling sleepy during an afternoon slump, reach for a glass of water instead, or get up and go for a quick walk.
6. Talk to your boss.
Beyond taking good care of yourself, good communication is also important in reducing stress. Think about what aspects of your job are stressing you out and a plan that might be able to help you (such as delegating tasks to a coworker or shifting some of your responsibilities). Then, make time to talk to your boss.
7. Talk to a professional.
If you feel the stress in your life is not subsiding, it can help to talk it out with a professional. Check your employee benefits to see what coverage is available for mental health services and resources.
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