How to Manage Stress at Work
The modern-day employee is responsible for various tasks throughout the day. The average professional has between 30 and 100 projects on their to-do list while dealing with work interruptions seven times every hour.
With so many tasks and distractions throughout the day, it can be easy to feel overwhelmed or stressed. In fact, around 40% of working adults struggle to sleep at night because of work-related anxiety. Knowing how to manage stress at work can help you improve your productivity, boost motivation, and create a more enjoyable career.
Breaking Dawn Therapy understands the unique stress of the modern-day employee. Below is a basic guide on how to manage stress and find relief.
Identify Your Stressors and Triggers
When learning how to manage stress, the first and most essential thing to understand is your stressors. Various factors can trigger stress or anxiety in the workplace, including:
- Overwhelming workloads
- Lack of support
- Low pay or salary
- Lack of control over decisions
- Conflicting demands
- Unclear or confusing expectations for performance
Understanding your specific triggers can help you better manage your stress and address the issue.
Take Breaks Throughout the Day
Taking frequent breaks throughout the workday is critical for your mental health and overall well-being. Instead of pushing through your eight-plus hours, take some time in between tasks to stretch your legs or do breathing exercises.
Working straight through the day without any breaks can drastically reduce productivity while draining your energy, leaving you exhausted by the time you get home. Taking frequent breaks when working is a simple and effective way to boost productivity and energy levels.
Aim to take a break every 90 minutes. Not only does this help relieve stress, but it can help make your workload more manageable.
Avoid Checking Work Emails After Hours
Although it can be tempting to check on a work project after hours, it can increase your stress levels. The digital world makes it easy to always be present; however, it is crucial to give yourself time to recover after work.
When the workday ends, avoid checking your emails or answering calls. Although some days may require a mix of work and home life, it is vital to establish boundaries for yourself.
Make Time for Yourself
Another critical element of learning how to manage stress is taking time for yourself. Everyone needs the chance to have time to themselves without thinking about work or work-related responsibilities.
Find time in your schedule to separate yourself from your work duties. Take advantage of all your vacation days and weekends by doing activities that you enjoy and help you relax.
If you don’t have much time to take off work, find small moments to shut off your phone and engage in non-work-related activities throughout the week.
Practice Deep Breathing Exercises or Meditation
Meditation and deep breathing exercises are excellent ways to reduce stress at work and feel more relaxed. If you feel overwhelmed with work tasks or have a stressful day, try to take a few minutes to meditate.
Try this three-minute breathing exercise next time you feel overwhelmed at the office:
- Inhale for five seconds.
- Hold your breath for five seconds.
- Exhale through the nose for five seconds.
- Repeat for three minutes.
An effective breathing exercise can help you feel nearly as calm and relaxed as you would after 90 minutes of yoga.
Write Down Your Thoughts and Feelings
Writing down your thoughts and feelings can help you identify specific work stressors and manage your stress. Use a journal to write down your feelings and which moments throughout the day cause stress or anxiety.
When keeping a journal, think about various activities that happen throughout your day by answering these questions:
- Did you take any breaks today?
- Which tasks made you feel overwhelmed or anxious?
Breaking Dawn Therapy | Your Virtual Therapist
Managing your stress can take time and practice, but with the help of a licensed therapist, you can find relief and alleviate anxiety.
Looking for a “therapist near me?” Breaking Dawn Therapy offers virtual therapy to help you feel supported and learn how to manage stress at work.
If you need help managing stress, Breaking Dawn Therapy can help. Contact us today at (734) 457-1253 to schedule an appointment with a virtual therapist in Van Buren Township, Canton, Plymouth, and the surrounding areas.
