Embracing Balance: How to Reduce Stress at Work
In the fast-paced world we live in, stress is an unavoidable aspect of work that we all have to deal with at times. Whether it’s the pressure of deadlines, the demand to produce high-quality work, or dealing with difficult colleagues, stress can wear us down and make us feel overwhelmed. As a disruptive wellness educator, I constantly witness the detrimental effects of chronic stress on individuals' overall well-being. We need to take charge of our stress levels and prioritize our mental health and wellness. Here are some ideas for how you can reduce stress by prioritizing wellness at work.
Prioritize Self-Care: It is important to carve out time to meet your physical needs during the day, but when we’re stressed, our physical needs usually get pushed to the backburner. Ensuring you eat breakfast and lunch and have adequate snacks throughout the day. One suggestion is to have a go-to drawer or cupboard with oatmeal packs, granola bars, trail mix, nuts, raisins etc to give you energy bursts throughout the day. Use those snack and meal breaks as a chance to slow down and pause and take time for yourself. Drink water throughout the day, aiming for half your body weight in oz by bedtime. Don’t forget regular bathroom breaks! Your bladder may hate you, but your brain will thank you.
Establish Clear Boundaries: Boundaries play a pivotal role in maintaining a healthy work environment. Set clear limits on your availability, both in terms of time and emotional energy. Determine a system that works well for you based on productivity, efficiency and what feels good for you. Communicate your boundaries respectfully but firmly to colleagues and superiors, ensuring they understand your needs regarding time, workload and communication. Be assertive in your communication and refrain from long explanations justifying your boundaries.
Practice Mindful Time Management: Stress often arises from overwhelming workloads and deadlines. Embrace mindful time management techniques to regain control over your schedule. Prioritize tasks based on urgency and importance, delegate when possible, and learn to say no to non-essential commitments. Experiment with different productivity techniques. My favourite technique is to choose 1 priority task for the day to accomplish. You get to create the world’s shortest to-do list. This alone reduces stress as you know where to focus all your efforts and energy. Once that task is done, you will feel a great sense of accomplishment. You can then choose to move on to smaller tasks as time allows.
Foster Supportive Relationships: Cultivate a network of positive relationships at work of people who inspire and uplift you. Connect with colleagues you can go to when you’re feeling stressed or overwhelmed. Release stress and vent when needed but make sure you choose the right colleagues so that you leave the conversation feeling heard, supported and encouraged. Surrounding yourself with supportive individuals helps alleviate stress by reminding you you’re not alone, fostering collaboration, and creating a sense of camaraderie.
Embrace Technology Mindfully: While technology can enhance productivity, it can also contribute to stress if not managed consciously. Set boundaries for technology use, such as designating specific times to check emails or limiting social media distractions. Many of us get overwhelmed by several tabs open on our computers, and one strategy to assist with this is to open a new window with just one tab, related to the task you’re working on. Unplugging from digital devices during breaks is a good way to promote relaxation and mental clarity.
Reducing stress at work is a personal journey that will look a bit different for each person and requires a holistic approach. By prioritizing your wellness, you can create a healthier and more harmonious work environment. Remember, stress is not an unavoidable burden, but we can be intentional with our daily habits to reduce stress as much as possible and manage it when it does appear.
