The Definitive Guide to Cope with Work Stress (Simple and Effective)
PART II
2. Align your
tasks with your goal
Just knowing your goal and associated tasks
is not enough. Many people reach this stage but still fall behind with their
work and fail to achieve their goals.
The secret is to understand which of your
tasks should be high priority and which ones can be done when you have spare
time.
For example, checking your inbox every 20
minutes may seem to be a productive task for you, but in reality it acts as a
constant distraction and productivity killer. Instead, you’d be better off
setting aside 30 minutes in the morning to check your emails and 30 minutes in
the afternoon to do the same.
By doing this, you’ll free up the bulk of
your day for tasks that can help you reach your goal. These tasks are likely to
be things like: writing a business proposal, creating a PowerPoint
presentation, and finishing an important project.
Learn how to prioritize in the following article:
How to Prioritize Right in 10 Minutes
and Work 10X Faster
https://www.lifehack.org/684057/how-to-prioritize-right-in-10-minutes-and-work-10x-faster
3. Remove,
change or accept the stressors
How to tackle specific work stressors? I
recommend the following method that WellCastintroduced:4
Take a piece of paper and divide it into
three columns. At the top, write remove in the first
column, change in the second and accept in
the third.
Next, think of the stressors that are getting
to you the most. Perhaps it’s your paycheck; it might be way smaller than you’d
like or feel that you deserve. Don’t worry, this is your chance to break free
from the stress surrounding your low pay.
Think for a few moments, which would you
prefer:
- To remove yourself from the company
- To try to change your salary by asking for
a pay rise
- To accept that your salary is okay for you
You may be surprised at what thoughts come
into your mind. Don’t reject them, but allow yourself time to be clear on how
you’d like to proceed.
If the status quo feels good to you, then
write “paycheck” in the accept column. If you decide you want to increase your
salary but stay in the same company, write “paycheck” in the change column. And
finally, if you decide the time is right to seek a new opportunity at a
different organization, then write “paycheck” in the remove column.
By being decisive in this way, you’ll
immediately feel freer and in control of your destiny. And your stress levels
will begin to trend downwards. All that remains is to set yourself a clear goal
of what you want to achieve and how you’re going to do this.(Luckily, steps #1
and #2 above will help you out!)
Of course, if you have multiple work
stressors, then use your remove, change or accept sheet to work through all of
them. It will be time VERY well spent.
4. Create
positive relationships at work
One key to improving your ability to manage
stress is being able to accept help from others. Not only does it alleviate
negative circumstances by simply distracting you and creating a buffer between
daily tasks and their negative connection, it will provide a sense of support
and relief.
Make an effort to create friendships with
your colleagues. Go to the after-work happy hour or just ask a colleague out
for coffee at lunchtime. Not only will you have someone to confide in, but you
will start to associate positive feelings to work.
Forming a healthy relationship with your
manager or supervisor is also a good way to alleviate stress. Positive, two-way
conversations about where you stand in your job, being honest about how you
feel, and working together to make a plan of action in terms of improved work
conditions and expectations are paramount. This will lead to opening up and
receiving the necessary resources you need to support or help you.
5. Take time
out for yourself
Anyone can get overwhelmed when stress occurs
at work, and this can spill into other areas of your life. This is why it’s
important to clock out mentally from your job from time to time.
Take time off to relax and unwind in order to
regain your energy and come back to work invigorated. Make sure you actually do
something you enjoy like spending time with your kids or partner, or visit that
country you’ve always wanted to explore.
If taking time off work isn’t possible in the
midst of your stress, take scheduled breaks throughout your day. Sit quietly
somewhere or do some stretches to get your blood flowing like in the example
below:
6. Take mindful
action towards your health
The irony of stress is that your healthy
habits can take a backseat. Maintaining and even improving your health will
keep your stress under control. Here are some ways to keep you physically fit:
- Eat healthy foods. Make sure your diet is
full of foods that provide your body with sufficient nutrients. Eat more
fruits and green vegetables, whole foods, omega-3 rich fish, and seeds such as
flax, chia and hemp. These types of food ensure your body is working
optimally to cope with its stress mechanisms.
- Avoid unhealthy foods. This is obvious, but
it’s these kinds of food you reach for in times of stress and negativity.
High fat foods such as cheese and red meat cause sluggishness and
tiredness. Foods high in refined
sugars like
biscuits, chocolate bars, and bread can be convenient snacks, but they
cause you to crash and burn. Same with caffeinated drinks such as coffee and
sodas – these are just ‘band aid’ habits that interfere with your ability
to sleep.
- Exercise regularly. Endorphins are the best
for counteracting stress, and what better way to release them than doing
physical exercise. Exercise creates a distraction and helps you get your
thoughts back together in an orderly way. Start a new exercise
regime –
whether it’s running, swimming, cycling or walking to work. Getting your
blood and endorphins flowing will make you feel happier.
- Get enough sleep. Make getting 8 hours
sleep a priority. When we’re stressed it can sometimes feel hard to get to
sleep but sleep deprivation only exaggerates our current stress. A well-rested mind is able
to find solutions to problems more easily and reacts better
to daily stressors.
Everyone encounters stress at work. It’s a
natural and normal human reaction. The difference between letting the stress
overcome you and coping with it is getting a head start by creating a positive
environment and lifestyle.
Counteracting stress is both an inside and
outside job. Focusing on improving your health will create a positive mind able
to react better. Forming positive relationships with certain people around you
will give you emotional support.
Beat stress with the right mindset.
Leon Ho
https://www.lifehack.org/689372/the-definitive-guide-to-cope-with-work-stress-simple-and-effective?ck_subscriber_id=168781672
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