Americans are the most stressed people in the world. Up to 55% of adults in the U.S. say that they experience a high amount of stress every day at work. Let’s discuss managing stress in the workplace.
If you experience stress regularly during your work day, you need to discover ways to find office stress relief. Trying to figure out how to destress on the job isn’t easy. However, there are numerous strategies for managing stress in the workplace.
Here are the best calming tips, relaxing activities and ways to blow off steam if you start feeling stressed and anxious at work.
1. Discover How to Meditate
More and more people are enjoying the benefits of mindful meditation.
It may not be a solid social norm, but there are a growing number of people using meditation apps, such as Mindspace, to improve how they control their stress.
Meditation is perfect if you have a high-stress job and need a quick way to calm down and get your mind right. Plus, it has been scientifically proven to enhance memory and focus after just a few weeks.
It’s definitely worth a shot.
2. Go for a Walk Outdoors
Under 3% of Americans walk to work every day. Walking to work is a great way to destress during the mornings and after work.
If you don’t have the opportunity to walk to work, you can always get off the bus one stop sooner or park your car a little further away.
You could even go for a walk during your lunch break. It’s a great way to get physical activity, soak up some sunshine to get your vitamin D with and breathe some clean air.
3. Make Notes in Your Journal
People who keep journals are happier and healthier than the rest of us. If you want to destress while at work, making notes in your journal can really help.
This could also be a way to get something off your chest. Maybe you’ve been worrying about an imminent meeting, an upcoming project, or potential promotion.
Writing stuff down often helps. You could also take the opportunity to focus on what is positive in your life. This is known as a gratitude journal. Giving thanks has been shown to make us happier and improves our mental well-being as well.
4. Have a Laugh
It has been said that laughter is the best medicine and when it comes to stress, it’s actually true. When you laugh you release endorphins that make you feel happy and it also alters your mood.
So, whenever you need to destress at work, having a laugh is a simple way to calm yourself down and release tension.
You can create a YouTube playlist with your favorite funny videos, share jokes with co-workers or just trying to find the humor in every situation, even the bad.
5. Take a Deep Breath
When you’re stressed, your body can lose its rhythm and cause you to forget to breathe properly. Since every part of your body requires a steady supply of oxygen, remembering to breathe deeply is a great way to start the process of reducing stress.
Try inhaling for four seconds, holding that breath for four seconds, exhaling for four seconds, and holding your lungs empty for four seconds. This style of mindful breathing is called box breathing, and is practiced everywhere from the Navy Seals to high-stakes board rooms.
Practicing this controlled breathing is an excellent way to calm yourself down if you’re getting especially stressed about your work because managing stress in the workplace is beneficial for all.
Everyone is different, so starting small and trying new things can be the key to keeping yourself calm.
6. Stretch It Out
Americans spend around 10 hours per day dedicated to screen time. For office workers, you’re looking at a computer for most of the day.
But, it’s important to get up now and then and stretch it out. This can help increase your blood flow and ensure you don’t develop back pain or poor posture from sitting in your chair all day.
7. Have a Digital Detox
When was the last time you didn’t look at your smartphone or computer for over one hour?
You need to implement a digital detox every now and then, even if you find one hour during the day when you can avoid looking at a screen.
This can help to ease your feelings of stress when you’re at your worst. Just find something else to do with your time.
8. Talk It out with a Friend
If you’re stressed at work, it can help to talk through your feelings with someone you trust. A good ol’ fashioned vent session can be incredibly freeing and therapeutic.
Talking to someone whether in person or on the phone can really help to relieve some of the stress that you’re experiencing.
If you want to have a constructive vent session about a specific work situation, you could always ask for advice or get second opinion.
9. Listen to Music
Music is an amazing tool to destress. Simply putting on your headphones and going for a walk in the park during your lunch break is an excellent way to energize yourself.
Think carefully about the type of music you need. You may decide that you need to calm down with slow music, but sometimes, blasting your worries away with rock or techno might be exactly what you need.
10. Take a Nap in the Office
One in three Americans says that they don’t get enough sleep. If you’re always tired, then you’re going to be more vulnerable to experiencing stress.
If you’re lucky enough to work for an understanding employer, you could find a quiet corner of the office to shut your eyes for a few minutes. You may feel a lot better as a result.
11. Avoid Coffee When You’re Stressed
Americans today drink more coffee than ever before.
If you want to destress at work, you need to stop reaching for the coffee. Choosing a different drink can actually help you destress.
Drinking herbal tea or a glass of water is much more effective at helping you to stay in control of your stress.
Let the Destressing Begin
If you’re frequently experiencing stress at work, it’s important to address it. Not only is it taxing on your mind and body, it can also affect relationships with family and friends. Managing stress in the workplace is vital.
Everyone is different, so starting small and trying new things can be the key to keeping yourself calm. Here are some tips to help you leave your work stress at work until you can eliminate it completely.
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About the writer
Director of Creative Strategy
Greg is Quotacy’s senior content strategist. He has an eclectic past from working on movie scripts to creating ad campaigns for major brands. His love of creative solutions drove him to strategy, and he now uses his powers to help families protect their loved ones. Outside of work, Greg spends his time off the grid hunting, fishing, camping, biking, hiking, and walking his dogs.