6 Tips to Reducing Your Stress Levels at Work
By adopting these tips into your daily routine you will feel less stressed, able to approach obstacles and challenges throughout the day, focus on what you want to achieve, higher level of work satisfaction and increase your overall level of fulfillment.
Tip 1 – Wake up earlier
Getting a head start on your day by waking up earlier has been shown to increase your happiness levels and significantly increase overall satisfaction, one study conducted by The University of Toronto found. Having this extra time in your morning can give you a head start and help you to feel less rushed in the morning and therefore less stressed throughout the rest of the day.
Tip 2: Give yourself some credit
Often we don’t praise ourselves enough for the hard work that we are doing. We continue to push ourselves to reach further ahead without acknowledging how far we have really come. When you give yourself credit for what you have done you’ll give yourself a burst of confidence. At the end of each week take some time to write down all that you have achieved.
Tip 3: Schedule ‘Worry Time’.
Grab a piece of paper and divide it into three columns: My Worry; Why It Worries Me; Worst Thing That Could Happen. Give yourself 10 minutes to write down what is worrying you in order to gain a clearer perspective. Doing this exercise can show you what is within your own control and that which you have no control over.
Tip 4: Stretch
It’s especially important to stretch if you have a sedentary job. Sitting for long periods of time increases the pressure on spinal discs about 40 percent more than standing. Stretching has been shown to reduce workplace stress, increase your energy level and improve productivity. Some simple stretches include:
- Shoulder Circles: Stretching your shoulders towards your head and pinching your shoulder blades to roll your shoulders back and let the shoulders drop down to the starting position. Try to move your shoulders in a circular fashion. Repeat as desired.
- Shoulder Shrugs: Lift your shoulders towards your head. Hold for 1-3 seconds and relax. Repeat as desired.
- Should Pinches: Pinch your shoulder blades together. Hold for 1 -3 seconds and relax. Repeat as desired.
- Flex and Extend your hands: Raise your arms in front of you with palms facing down and hold your fingers flat. Slowly extend your wrists and fingers so they are pointing up. Hold this position for a few seconds. Relax and repeat as desired.
Tip 5: Remind yourself why
‘Your why’ is what you gets out of bed in the morning. It is the cause, the purpose and the belief that inspires you to do what you do. A clear sense of purpose allows you to focus your efforts on what matters most, pushing you to take risks and move forwards regardless of any obstacles that may appear. Knowing ‘Your Why’ is an important first step in figuring out how to achieve your goals and create a life you enjoy living, rather than merely surviving. Spend some time writing about what makes you come alive, what kind of person you want to be in this world and how you will measure your life. Coming to these answers will help you to become clearer on your purpose and inspire you to keep going no matter what obstacles may appear.
Tip 6: Bring mindfulness into your day.
People who are able to focus on the present moment are significantly happier than those whose minds wander away from the moment, Matt Killingsworth, a Harvard researcher found . Most people think that in order to be mindful you have to sit down with your legs crossed and meditate for an hour. Mindfulness is not just meditation! Being mindful can include being aware of when you are brushing your teeth, eating your breakfast without distraction and noticing the different tastes and sensations.