Some things just go together like peanut butter and jam, salt and pepper and of course our favourite, work and stress. In fact, did you know that 30% of American workers report having high to extreme levels of stress on a daily basis, with over 10% having to take some kind of stress related leave during the year?
Although, stress at work can be unavoidable for many, there are ways to help control and alleviate it. These 10 tips below will help you deal with stress more effectively and avoid its negative effects:
1. Get plenty of rest: One thing Lori Blair, the owner of Urban Tail Dog Walkers, a busy dog walking company in Toronto knows, is that sleep is essential for her to do her job: “Sleep is important for your body and your mind”, she says. “Sleep deprivation has many negative effects such as irritability and reduced cognitive abilities. I need to sleep at least 7-8 hours to feel refreshed and ready to face the day. If, I don’t, I can be one grumpy pooch!”
2. Exercise regularly: According to Ahmad Karzai a criminal lawyer in Toronto, exercising is her way to relieve stress. “I go to the gym to reset my brain and release endorphins, and to reset my body after a stressful day at work. With tired muscles comes a refreshed feeling that helps me relax and unwind”.
3. Rely on social support:. Friends, family, co-workers and intimate partners can all be sources of support. They can help. They can help to change your perspective, find solutions and provide tangible support. Social support has been shown to reduce the physiological response of the body in stressful situations. Social support should be used for the right reasons.
4. Join a sports club or team: Akash Dhillon, a criminal lawyer in Brampton in Ontario, releases stress through his favourite sport: hockey. “I have been playing hockey two times a week ever since I started law school.” It’s a high-intensity game, and it is fun and great for cardio. But what I love most about the game is hanging out with my friends and letting go. No one I play with brings their stress to the rink. “This is a stress-free zone, and we like it that way”.
5. Take a vacation: We need to take vacations to recharge, to avoid burnout and to recharge ourselves. You are entitled to a vacation. Leave your cell phone and laptop at home. Plan your vacations in advance and adjust your schedule to accommodate them.
6. Gain control: Controllability is a major factor in how we perceive stress. You can take steps to improve your sense of control over your environment. Remind yourself that some things are out of your control, despite the best efforts. Focus only on aspects you can control.
7. Focus on problem-focused solutions: Instead of focusing only on emotions (e.g. Talking openly about the problem you are facing, addressing the client in a polite and firm manner, making a list and following through with it, is better than emotional strategies (blaming others or yourself, ruminating on the problem).
8. Keep your mind open: Try to see a situation in a new light. Look past the first impressions you had of it. Maybe you missed an upside (e.g. We may have lost money from a difficult customer, but we won’t be bothered by that. You can use other strategies if one doesn’t work. If you are flexible, you will be able to better adapt to changing conditions in your environment.
9. It’s not necessary to do everything yourself: Danny Papodapoulis, a Home Equity Loan specialist with Homebase Mortgages in Toronto see’s this one stress factor as easily avoidable: “The biggest mistake I made when starting as a broker was trying to do too much by myself. I am a bit of control freak, and sometimes I think that I can do the job alone. As soon as I started working with people I trusted, my stress began to disappear. The difference in my body and mind since I let go is truly remarkable. I could never imagine doing everything by myself again. I don’t believe I would last a week”.
10. Create several short-term goals: We need to feel motivated and like we are achieving our goals. Set smaller goals along with some longer-term objectives. You will feel accomplished after completing each small task and your stress level about your workload will decrease. This will motivate you to do more.
