It’s no secret that chronic stress is a common issue faced by many professionals across various industries, impacting both mental and physical well-being. According to a survey conducted by the American Institute of Stress, 80% of workers feel stress on the job, with nearly half saying they need help in learning how to manage stress.
Although cleared roles can be rewarding and offer a ton of benefits, there’s greater potential that stress can play a negative factor in your experience. Situations like facing tight deadlines, heavy workloads, ethical dilemmas, and constant scrutiny are possible. Because of your clearance, you may face – or already facing – the additional unique stressors like feeling isolated and experiencing uncertainty.
But let’s face it, stress isn’t just an inconvenience. Stress significantly hampers your productivity and overall success as it can lead to decreased performance, impaired decision-making, and increased absenteeism. And the long-term effects of chronic stress can be severe and leading to burnout, decreased job satisfaction, and adverse health effects.
If you’re looking to do your best at work every day, creating a stress-free work environment is vital. While employers and organizational culture certainly play a role in fostering such an environment, the good news is that there are practical tips and strategies that can be implemented immediately to alleviate workplace stress and promote a healthier work environment.
How to Reduce Your Stress at Work
While you may not be able to eliminate all the sources of stress in your work environment, you can control how you respond to them and manage your emotions. Here are some strategies that can help you reduce your stress at work.
1. Block Off Designated Breaks
Taking short, regular breaks throughout the day can help you recharge your energy, relax your mind, and prevent fatigue. For these breaks, it’s important you use this time to do something that makes you happy, such as listening to music, reading a book, or chatting with a friend. And as tempting as it may be, avoid checking your emails, messages, or calls during your breaks, unless it is absolutely necessary.
2. Disconnect from Work Outside of Work Hours
Establishing a clear separation between work and leisure time is essential for maintaining balance and preventing burnout. Countless studies over the last 20 years have focused on the effects being connected to work outside of normal hours does to an employees stress. According to a 2016 Academy of Management study, an “‘always-on’ culture with high expectations to monitor and respond to emails during non-work time may prevent employees from ever fully disengaging from work, leading to chronic stress and emotional exhaustion.”
Set boundaries between work and personal life by turning off email notifications and resisting the urge to check your phone after hours. If your organization uses Microsoft Outlook and Teams for communication, you can automate having notifications silenced automatically each day.
If your role is either remote or hybrid, try to create a separate space for your work and personal activities, such as a home office or a designated corner. This can help you mentally and physically separate your work and personal life, and avoid distractions and interruptions.
3. Invest in a Journal
The act of writing can be incredibly therapeutic and can help you gain perspective on your stressors. You can use a journal to vent your frustrations, reflect on your challenges, celebrate your achievements, and plan your goals. Journaling can also help you gain more clarity, insight, and perspective on your situation and yourself.
Some great options for journals include:
- Full Focus Planner by Michael Hyatt (I personally use this daily)
- The Anxiety Journal by Corinne Sweet
- The High Performance Planner
4. Prioritize Tasks and Setting Realistic Goals
Break down your workload into manageable tasks and prioritize them based on urgency and importance. Setting realistic goals and deadlines can help alleviate feelings of overwhelm and give you a sense of accomplishment as you make progress.
5. Seek Support From Others
You don’t have to deal with stress alone. You can reach out to your friends, family, co-workers, or mentors for emotional and practical support (as long as the stressors do not involve classified information). Sharing your experiences, challenges, and solutions with others can help you feel less isolated, more connected, and more empowered.
You can also seek professional help from a counselor or therapist if you feel that your stress is affecting your health and well-being. They can provide you with guidance, advice, and resources to help you cope with stress and improve your quality of life
6. Use a Meditation App
Incorporating meditation into your daily routine using adedicated app such as Calm, Headspace, or Insight Timer can provide a quick outlet to reduce stress. These apps offer guided meditation sessions ranging from a few minutes to longer durations, making it easy to find a practice that fits your schedule. Taking just a few minutes to meditate can help reduce stress, improve focus, and promote a sense of calm and balance throughout the workday.
7. Create a Comfortable Workspace
Take some time to personalize your workspace and make it a comfortable and inviting environment. Add elements such as plants, photos, or soothing colors that promote relaxation and reduce stress. Organize your desk to minimize clutter and create a sense of order, which can help improve focus and productivity.
8. Practice Time Management Techniques
Implement time management techniques such as the Pomodoro Technique or the Rapid Planning Method (RPM) to help you structure your day and prioritize tasks effectively. Break your workday into intervals of focused work followed by short breaks to prevent burnout and maintain productivity. Use tools such as timers or productivity apps to help you stay on track and manage your time efficiently.
9. Stay Hydrated and Fuel Your Body
Proper hydration and nutrition are essential for managing stress and maintaining energy levels throughout the day. Make sure to drink plenty of water and eat nutritious meals and snacks that fuel your body and support overall well-being. Avoid excessive caffeine or sugary snacks, which can contribute to feelings of jitteriness and anxiety.
Stress is inevitable, but it doesn’t have to ruin your health and career. Going beyond just checking off tasks and instead prioritizing your well-being will help you create a work environment where you can thrive. So, whether it’s taking a few deep breaths, setting boundaries with work emails, or simply enjoying a moment of mindfulness, know that every small action adds up to make a big difference.
