12 Easy Ways to Reduce Work Stress and Keep Your Sanity

When you are neck deep in very demanding work tasks and attention-begging personal plans daily, it is always almost very difficult to go without stress! In fact, it is really easy for one to topple over the thin line of sanity (I hope not).

The big question here is “can work tasks and personal life be handled with seeming gracefulness, and without stress?”

Like the good old cliché; All work and no play makes Jack a dull boy. On the flip side; All work and no planning makes Jane a stressed girl.

Last week was a very busy one for me. One of the busiest I’ve had since my new job – I was almost burned out. I had work deadlines to beat, online course modules to study, assignments and tests to write. And outside my job, I was part of the planning committee for a huge event that was held last Saturday. I work a 9 to 5. But last week, I got home between 9 and 10 pm every day, deadbeat. The week before, I hadn’t had good rest and a nice “me time” neither. So, the stress was rolled over - as expected.

The ugly truth; Stress don’t just go away! I was mostly stressed, because I didn’t do the little things I’d do regularly to reduce my stress level daily.

The average business professional has 30 to 100 projects on their plate. Modern workers are interrupted seven times an hour and distracted up to 2.1 hours a day. And four out of 10 people working at large companies are experiencing a major corporate restructuring, and therefore facing uncertainty about their futures. This may be why more than 40% of adults say they lie awake at night plagued by the stressful events of the day. –
Forbes

Now you really must be eager to know the 12 easy ways to reduce work stress and keep your sanity. Here are a few things I do daily, and some I just learnt recently. Let’s dive right in!

1. Eat healthy and timely

The importance of good and healthy diet cannot be over emphasized. Eating lots of vegetables, whole grains and fruits is a good practice. It keeps up your body nutrient supplies. Reduce or better still avoid consumption of caffeinated beverages; they increase your anxiety and stress levels. Timing for meals is also considered important. Some experts have said that breakfast is an important meal of the day. I always have my breakfast, sometimes I do brunch if I can’t have my breakfast. But the timing idea is that; I don’t starve myself out, before I have that healthy diet.

2. Share more Laughter

Laughter is a good stress alleviator! Having a good sense of humor can help you see the fun and humor in events around you. You’d never know how much sharing a good laughter could do, until it’s not there to share.

3. Get enough sleep

Truly, sleep requirements vary among individuals. To stay healthy, productive and stress-free, you would need between 7-9 hours of restful sleep. It doesn’t help anyone to stay up all night working on one task, and risk unproductivity and clumsiness in several other tasks during day. After a long day’s strenuous activities, your body requires sound restful sleep, indulge it (in the right way).

4. Listen to relaxing music

This tip almost always works for me. I enjoy good music (ranging from RnB to alternative rock). Music helps your muscles relax. It takes away anxiety, and protects you from the harmful effects of stress. I have nice artistes I listen too, but I could recommend songs by Ed Sheeran, James Arthur, and Sam Smith. You could check them out. Sure you won’t be disappointed.

5. Be a cause not an effect

I understand how this caption could make you feel. Try reading it to yourself again. Most times when we get stressed, it’s because things do not go our way – the way we’ve planned. It’s only human to always want to be in charge, but it’s also smart to know when to stop pushing. Walk around, talk to someone, stretch on your desk, and possibly try tip #4!

6. Exercise

I’ve found that I get easily worn out during the day, when I don’t exercise. Exercising or just engaging yourself in some positive physical activities could help relieve stress. It restores the body rhythm, and the harmony between mind and body.

7. Keep a journal

This is not a very easy practice, but it is one that can be cultivated. No matter how retentive you are and how much attention you pay to details, it is very easy to forget when you are very busy. You are struggling with deadlines and distractions (social media, emails etc.), give yourself a boost with a journal. Write when you have conversations with people.

8. Plan and focus your energy

Certain persons are very spontaneous and have all the energy they need to match up their spontaneity, and that’s okay. But it takes a toll after a long time. A friend would say “you can’t cheat nature. You always pay your debt”. Plan yourself with a to-do and strike off tasks as you do them. You focus your energy towards a task at a time. I use sticky note and google keep, and they work just right. Find what works for you!

9. Encourage and praise yourself

If you don’t, who will? Be your own critic. Encourage yourself to achieve goals, and praise yourself when you achieve them. It’s good for your ego and it makes you less edgy about achieving future goals. Today you are the best version of you, tomorrow you would be better!

10. Avoid self-inflicted stress

It’s easier to get things done the best way you can and not try to impress other persons. A good opinion about yourself is a good esteem builder. What you think about yourself matters more than what other persons think about you! So, don’t stress yourself trying to fit into people’s image of you. If the pressure builds, stop! Take a deep breath gradually through your nostrils, and exhale gradually through your mouth. Repeat the procedure 5-10 times or until you feel much better.

11. Be Flexible and agile

While it’s true that “what’s worth doing is worth doing well”, it’s important to know when to let go. Be flexible and agile in carrying out a task. If a task has a deadline, give it your best and be sure to deliver before the deadline. Then you can make improvements later. If you are going to give an extra hour to a 2-hour task, then the extra hour should add at least 50% value to the task. If not, it is just a waste of personal resources and energy.

12. Create a “you time”

Always have time for yourself! Time to do the things you enjoy; things that help you relieve stress. You could have this moment alone or share it with a loved one or your family. Chat, go on weekend vacations, go on dates, hang out with your buddies. By all means DON’T TALK OR DO WORK! Just do fun!

A Word from Me

You can get through each day by making proactive decisions to stir away from stress, rather than surviving hard! Feel free to try these tips and leave me a comment on which tips works for you and to suggest any other technique that has been helpful to you.
There are lots of techniques on how to manage and reduce stress. So, keep trying new stuff. Do not hesitate to get professional help, if self-care does not work! Below, are voluntary organizations as compiled by the Mental Health Foundation, that can provide help with stress alleviation. Take a step today! Click the links to get assistance!

Anxiety UK runs a helpline staffed by volunteers with personal experience of anxiety from 9:30-5:30, Monday to Friday. Call 08444 775 774.
Citizens Advice provides free, independent and confidential advice for a range of problems as well as providing information on your rights and responsibilities.
StepChange provides help and information for people dealing with a range of debt problems. Freephone (including from mobiles) 0800 138 1111.
Mind provides information on a range of mental health topics to support people in their own area from 9.00am to 6.00pm, Monday to Friday. Call 0300 123 3393 or email [email protected].
Rethink provide specific solution-based guidance - 0300 5000927 Fax: 020 7820 1149 email [email protected].
Samaritans offer emotional support 24 hours a day - in full confidence. Call 116 123 or email [email protected].

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References

How to manage and reduce stress from Mentalhealth.org.uk
12 ways to eliminate stress at work from Forbes.com

Image sources
All images are from Pixabay, all licensed under creative commons and eligible for commercial use.