Do you feel like you’re constantly under pressure at work? Do you find yourself feeling overwhelmed and stressed out? If so, you’re not alone. In a recent survey conducted by the staffing agency Accountemps it was reported that out of 400 Canadians who work in an office environment, nearly 58 per cent reported feeling job-related stress on a daily basis (Source). With that said, although it’s impossible to completely eliminate stress from our lives, there are a number of things we can do to manage it better. In this blog post, we will discuss 10 tips for dealing with stress at work. Let’s get started.
Tip #1: Create a To-Do List
One of the best ways to deal with stress at work is to create a to-do list based on priority. Sometimes we tend to put all our tasks in the have-to-do section, when in fact somet higns can wait or be delegated. Try to prioritize your list by assigning each task a level of importance. The Eisenhower Matrix (Source), a tool that helps do this. This will help you stay organized and focused throughout the day isntaed of having a never ending to do list where everything is of equal importance, making you feel overwhelmed and stressed out.
Tip #2: Manage Your Time Wisely
Another great way to reduce stress at work is by managing your time wisely. This means setting aside adequate time for each task and not trying to do too much at once. If you find yourself getting bogged down, take a break and come back to it later. You can also utilize time management tools that can help you keep track of how much time you’re spending on each task so that in the future you can have a better understanding of which tasks to prioritize first given the amount of time each task takes. This will help you better organize your time so you don’t feel overwhelmed.
Tip #3: Take Breaks When Needed
It’s important to take breaks when you’re feeling overwhelmed or stressed out. Get up and walk around for a few minutes, grab a coffee, or chat with a colleague. This will help clear your head and allow you to come back to your work refreshed. You can also utilize methods such as the Pomodoro Technique which is a time management method that breaks down work into intervals of 25 minutes followed by a five-minute break. By breaking your time up in this way it entices you to get as much work done within the 25 minute interval before you get a break which helps to increase your overall efficiency and improve your overall mood/attitude towards your work.
Tip #4: Set Priorities
As mentioned earlier in the to-do list, it’s important to set priorities when you ‘re feeling stressed at work. Ask yourself what is the most important task at hand and focus on that. Once it’s done, you can move on to the next thing on your list. The key is to move on when you complete a task as opposed to hopping between different things which can get overwhelming since nothing is being done. As a result, be sure to take the time completing each task diligently before taking on another job.
Tip #5: Don’t Be Afraid to Say No
The reality is sometimes we find ourselves taking on too much because we don’t want to say no. This however, can lead to even more stress down the road as well as very strong feelings of frustration and demotivation. As a result, remember that it’s okay to say no. If anything, people will respect you more for being honest about your workload as opposed to trying to do too much and not being able to complete anything properly.
Tip #6: Communicate
If you’re struggling with a particular project or feel like you’re constantly under pressure, communicate with your manager or other work members that can help you do something aout it. They may be able to provide you with suggestions on how best to deal with the situation, look at things from a different angle and also share that you’re not the only one feeling pressured. There is no shame in asking for help , and more often than not, your your team mates are looking for the same type of support.
Tip #7: Take a breather
When we’re feeling stressed, our breathing becomes shallower and faster. This can lead to anxiety. If you start to feel yourself getting tense, take a few deep breaths. Here is an option to try (source) When you’re feeling calmer, you’ll be able to think more clearly and be better equipped to deal with the situation.
Tip #8: Identify Your Stress Triggers
Some people are more prone to stress than others. If you find that you’re constantly feeling overwhelmed, it may be helpful to identify your stress triggers. Some of the most common stress triggers could include things like:
- Having too much on your plate and overworking
- Deadlines that seem achievable
- Office politics
- Difficult clients/customers
- Lack of boundaries
- Lack of self care practices
Once you know what sets you off, you can try to avoid those situations or work to be better prepared for these situations when they arise.
Tip #9: Movement
Movement is a great way to relieve stress. It helps release endorphins which have mood-boosting effects. Even just a short walk around the block can make a big difference. In fact, studies have shown that among those who exercise, 33 percent of high-stress adults said they feel less stressed after exercising (Source). As a result, be sure to give it a try!
Tip #10: Be kind to yourself
Last but not least, try not to sweat the small stuff and learn to be kind to yourself. We all have bad days but it’s important to keep things in perspective. If something goes wrong, don’t dwell on it and move on, realizing taht everyone has bad days. We hope you found these tips helpful. Remember, stress is a normal part of life but it’s important to find ways to manage it so it doesn’t take over our lives. If you’re feeling overwhelmed or burnt-out, consider speaking to your doctor or psychotherapist. They can offer additional support and resources.
Do you have any other tips for dealing with stress at work? Share them with us in the comments below! Additionally, if you are interested in scheduling a free consultation feel free to contact us today or checkout our Google My Business Profile.
All the best!
Thanks For Reading!
We hope this article was helpful. For more info, feel free to check out some of our other blog posts down below!
- How to Study When Depressed
- 6 Things to Value That Can Improve Mental Health
- Dealing with Emotions After Divorce
- 5 Ways Stress Affects the Brain
- 10 Ways of Bringing Mindfulness in Your Day
- Am I Introverted or Depressed
- 9 Ways on How to Cope with Mom Guilt
- 9 Tips to Cope With Losing a Loved One
- 10 Tips to Recover From Being Emotionally Drained
- How to Prepare for Your First Couples Counselling Session
- 10 Tips to Help You Deal With Stress from Work
- Does an Adult Need a Psychoeducational Assessment
- What Do Psychologists do to Test Their Theories
- 6 Tips on How to Find a Good Psychotherapist
To learn more about our services that we offer at Cedarway Therapy check out the resources down below!
- Psychologist Oakville
- Psychologist Hamilton
- Psychologist Toronto
- Psychologist Mississauga
- Couples Counselling Oakville
- EMDR Therapy Toronto
- ADHD Diagnosis Ontario
- Virtual Therapy Ontario
- Online Therapy Ontario
- Counselling for Addiction
- Trauma Counselling
- Grief Counselling Toronto
- Registered Clinical Counsellor
- Child Psychologist