More than 40% of adults in the United States say that they cannot sleep at night due to being plagued by the stressful events of the day.
Stress is not a new thing to anyone who has worked for corporate America. In fact, the typical business executive has between 30 to 100 projects on their plate at any given time.
The majority of workers in the country are distracted up to two hours a day and are interrupted more than seven times an hour. Everyone feels overwhelmed in the corporate sector.
Stress is the inevitable result of this. Let's take a closer look at how we can find more zen at work.
1.) Stop Making Mountains Out of Molehills
The best way to reduce stress in your life is to stop making mountains out of molehills. Most people create extra drama, overthink, and create problems out of nothing. In fact, this is a bad habit that you need to get rid of.
There are people who dramatize even the smallest problem in their life. This habit should be done away with immediately if you want to become stress free in the long run. This habit tends to disrupt your office work too.
If you are a person who makes mountains out of molehills, you will be more stressed out in your office. The best way to deal with this habit is to watch your thoughts and catch them when a big problem is starting to build up in your mind.
You need to pause immediately and become more receptive to changing your train of thoughts.
Ask yourself: Will this problem affect me 5 years from now? Or even 5 weeks from now?
These steps will help you build fewer mountains from molehills, which will help you find that peaceful place of zen while at work.
2.) Act Rather Than Reacting to Situations
Most of us feel stressed out when we feel that a situation is out of our control. Such situations would activate the stress hormones.
If the stress is chronic, it may lower your confidence levels, concentration, and your well being as a whole.
The first step is to identify the aspects of the situation that you are able to control and the aspects that you cannot control.
In fact, when you are able to take control of the aspects of the situation that are within your control, the problem will not affect you as much as it would have otherwise affected you.
Take responsibility for the 50% of the problem that you can control and let go of the rest. This technique will help reduce a lot of stress at work.
One of the main causes of stress at work is how you react to a particular situation.
Stop reacting and act in the moment to solve a problem. This will help reduce a lot of your stress at work.
3.) Eat Right - Sleep Well
A low-sugar, high-protein diet will help your body cope with the day to day functions. This will help reduce the levels of stress that you feel at work.
If you don't sleep well, your body is not rejuvenated to face a full day's work. It is estimated that more than 60-million Americans do not get enough sleep.
Sleep is a critical recovery period for your body. Most people lie awake with racing thoughts in their mind.
A simple breathing technique may be helpful in solving this problem to help you better sleep at night.
Try covering your right nostril and breathe through the left for 3-5 minutes until you fall asleep. This may just do the trick to help you fall asleep more easily at night and find the calming clarity of zen at work the following day.
4.) Take a Deep Breath
A few minutes of deep breathing will help restore the balance if you feel stressed out at work. Take time to breathe deeply for 5-10 minutes before you take on any more tasks for the day.
Deep belly breathing is guiding the breath all the way down to your belly for a nice deep breath.
First, inhale for five seconds through your nose. Hold the breath for five seconds before exhaling through your mouth for an equal amount of time.
It can create a lot of calm in your mind in just three minutes at your desk.
Deep breathing is one of the most powerful techniques for reducing stress at work.
5.) Eliminating Interruptions
Most people are interrupted more than seven times in an hour. Today's workers are distracted more than ever due to phone calls, emails, sudden deadlines, instant messages, and pop ins.
In fact, you may not have total control over such interruptions, but you can decide on how you react to these interruptions. There are three ways that you can deal with such interruptions.
One is to accept the interruption without resisting it. Resistance creates more stress than acceptance. Accepting the interruption will reduce it power over you.
The second method is to stop the interruption, but not dwell on it. You become stressed out when you continue thinking about the interruption long after the moment has passed. Just let it go and put it behind you.
The third step is to diagnose its importance and make a suitable plan to deal with it.
6.) Take Time To Do What You Love
This is another important technique to reduce stress at work. Make sure you carve out time during the evenings or weekends to do what you love to do.
It can be taking up a sport with your kids, writing, painting or whatever that will help you relax and unwind after a hard day's work.
Such activities will energize your spirit and make you ready for another day of hard work.
This is one of the most important techniques to relieve stress at work. Do not try to do everything by yourself but delegate your work to your subordinates too.
In fact, you don't have to do everything yourself. You should realize that you cannot control everything in life.
There are many things that you can let go and let someone else handle the tasks. It is a great way to reduce your workload as well as stress in the long run.
In fact, some tasks might be better done by someone else than you.
8.) Eliminate Unimportant Tasks
Do you have to do everything on your schedule? What are the tasks on your schedule that offer the most benefits?
What are the tasks that don't offer any benefit or offer little benefits? The latter could be eliminated in order to reduce your stress at work.
Saying no to a few unimportant things on your schedule will help you become stress-free and unwind.
Reevaluate your daily/weekly schedule and see if you can eliminate insignificant tasks from it. Try to get rid of the tasks that bring in very little benefits.
It will help you reduce your overall stress as well as your stress at work.
9.) Relax During Your Lunch Time
Don't finish your lunch in 3-4 minutes and immediately get back to work. It will only help aggravate your stressful situation.
Eat slowly while focusing on the many aspects of what you are eating, the smell, taste, texture, and color of your food.
Let this time be a time for relaxation and unwinding for you. It is one of the best ways to relax midday and energize yourself for the rest of the day.
Use your lunch time and relax and unwind which will help give your mind a mental break and reduce your overall stress for the day.
10.) Maintain a Clutter-Free Work-Space
Most people become stressed out as soon as they go to their desk. This is may be because of the way they are maintaining their desks at work.
Clutter on your desk will make you mentally stressed even before you begin the day. This is why it is important that you maintain a clutter-free work space in your office.
A simple desk arrangement is a great way to free your mind from a lot of work-related stress. Keep this tip in mind the next time you sit down at your desk.
Getting rid of stress at work is not difficult if you know how to do it. There are so many important techniques to eliminate stress at work.
Feeling stress at work is pretty much inevitable in today's fast paced world. The majority of Americans undergo some kind of stress during their working day.
This is why it is important for people learn to control their stress at work and if possible create a place of zen - a calm, centered and relaxed environment.
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