10 Ways To Reduce Stress At Work

Adulting is bloody hard. Handling work overload, serving difficult hot-tempered customers and/or clients and a demanding boss is not easy.

Failing to handle stress can cause burnout that may lead to a long-term effect on one’s physical and mental health, apart from the fact that it also affects work performance as it brings reduced productivity, concentration problems, and interpersonal conflict. This is why it is imperative that we learn to control our response and take steps to deal and adapt to a stressful environment. Here are ten ways to help cope up with stress in the workplace.

1. Eat a hearty meal before going to work

Sometimes we tend to rush our way to work and forget to fuel our body with adequate food to get us through the entire day, and therefore, working with an empty stomach; this is probably one of the main causes of stress. They say that breakfast, especially, is a must for anyone as it is the “most important meal of the day”—it’s true. Breakfast is where we get out daily glucose supply that keeps our energy level up for the day. If we fail to replenish our bodies, we feel cranky and light-headed. Having eaten a well-balanced meal before working, one will have the energy and will find work less draining.

2. Listen to music

Some people may prefer working in silence to keep their focus; this is efficient when one aims to finish his daily agenda without distractions. However, studies show that most people are cool, calm and collected when working while playing the music that they enjoy. Check out this study about how music can help reduce stress.

3. Have enough sleep

Sleep deprivation is as unhealthy as not having three square meals a day. During sleep, our bodies release hormones for repairing itself and restoring its chemical balance. Consistent lack of sleep negatively affects our physical, mental, and emotional state that can cause mood swings and irritability which can lead to trouble in the workplace.

4. Have an organized desk

A cluttered desk and a deadline with a load of paperwork will never get along. Having a messy workstation can contribute to stress even more as often we waste time looking for papers among a pile. Organizing your desk will dramatically affect your pace and performance and make you feel more composed. Don’t forget how it is said that: “A cluttered desk means a cluttered mind.”

5. Set a daily schedule

Working without a strategy can be very strenuous because you will find your workload all over the place. Setting a daily schedule for deadlines and dedicating an appropriate amount of time for everything that needs to be done in a day will make work less exhausting. Check out more tips on getting your schedule in gear.

6. Talk to your work bestie

Positive workplace relationships are vital in achieving success in your career, as it is to get you through a rough day. Having friends in the office who can boost your morale and whom you can confide in once in a while will be a great help most especially if you spend most of our time in the office than outside. One doesn’t necessarily need to befriend everyone in the office, but if a coworker radiates a vibration that you feel is positive, try to reach out and take some time to relax and perhaps you will find work more fun.

7. Go for a walk

Sitting on the office chair for hours is physically and mentally straining. Take time to get some fresh air and look at things around you. This is called grounding. This will help you feel in control of your surroundings and less overwhelmed with all the pressure at work.

8. Sit up straight

It may seem unimportant but posture with only working on your desk affects how you do at work. Sitting upright, aside from it improves your posture, also affects breathing and blood flow regulation. Good posture also prevents fatigue and muscle strain.

9. Breathe

Taking long, slow breaths always works when situations start to go haywire. Practicing calm breathing helps maintain a normal heart rate. It also makes more oxygen enter our bloodstream which causes our brain to relax. This will help us think clearer and respond to situations more capably.

10. Reward yourself

For every goal that you achieve, don’t forget to reward yourself. Whether if it is a nice dinner at a fancy restaurant, new clothes, or a pet. Motivate yourself to get going even if work can be exhausting. Besides, remember that you are working hard and carving your career path to attain the things that you really want in life.

Stress at work is inevitable, it will always come along and we are bound to handle it. But remember that no career that drains your entirety is worth bartering your physical, mental, and emotional health, but if you have passion for what you are doing, everything will be worth it.


Tara O'Doherty is Co-Founder and Editor-in-Chief of voxie. She's a global award-winning strategist, marketer, designer, author, speaker and educator who lives in Toronto, Canada with her two fat dogs. She is best known for her SickKids VS digital work which resulted in numerous global awards and helped secure over $700 million dollars in donations for the hospital. She is also the former co-Founder and CPO of JADEO and x-VP of Experience Strategy at Cossette Communications, and currently the VP of Design and UX at Akendi.


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