Let’s face it: the modern workplace can be a stressful place. Deadlines, downsizing, and constant distraction can make for a difficult environment in which to stay calm and productive.
To get a handle on stress at the office, take a good look at your stressors and then implement some simple, effective strategies aimed at minimizing stress.
1. Identify Your Stress Triggers
Before you can begin to address the effects of stress on your work, you must first identify the things that cause you to feel stress. The Mayo Clinic recommends spending a week recording a few key details about any situations that create negative, stressful emotions at work. Once you’ve amassed this “stress inventory” you can begin to notice patterns and identify the triggers that cause you to feel stress. Once you know what you’re facing, you can begin to tackle your stress head-on.
2. Environment Overhaul
Our environments can have a profound effect on our mood or well-bring. Just ask Bob Parsons, founder of GoDaddy.com, one of the largest web domain registration sites. He relied on using a cheap, functional cafeteria style conference table for his formal and informal meetings. The functionality of the design, then CEO Parsons told Inc.com, helps him remember to invest in his customers as opposed to spending exorbitantly on office supplies. While not everyone will take this spartan approach to office environment, it’s a good example to illustrate how our surroundings can serve as reminders for the values that drive our work. Take a good look at your space, and figure out how you can build in some physical reminders to keep you motivated and focused during times of stress.
3. Stay Active
Office work is sedentary by nature, but regular breaks for movement are key to prevent fatigue and stress. Stanford’s Department of Ergonomics suggests taking 30 second “micro breaks” of quiet, closed eye sitting, as well as 2 minute movement breaks for water, walking to a restroom on another floor, or even standing to take a phone call. It’s important to move out of a seated position to prevent physical stress and fatigue at least once an hour, even if just for a few minutes.
4. Time Management Checks
It’s easy to feel overwhelmed by a mountain of small tasks, which is why staying on top of your time management can you help you feel in control and calm. Consider making a to do list with estimates of how long each task should take you to accomplish. If a task requires a good block of time, try to parcel it out into smaller tasks so that you experience momentum when you accomplish each smaller piece. Decide how frequently you’ll monitor your progress, and then stick to you goal. Once every hour or two, depending on what you decide, check your estimates against the reality. If you find yourself running consistently behind, think about time wasters like office gossip and constant email checking, and try to reduce these distractions.
5. Self-Care
Finally, it’s important to take good care of yourself outside of work. The CDC recommends managing stress by putting a number of healthy practices in place to keep your physical and emotional health strong, including adequate sleep, a healthy diet and exercise plan, and ample time for social activities and recreation.
