Managing Workday Stress

It is true that dealing with stress while working can be “part of the job.” And the last two years of life during a pandemic have proven that much of the stress and anxiety we deal with is outside of our control. Does that mean we should just accept that stress is normal and there’s nothing we can do about it? Of course not! While some stress is to be expected (unless it’s your job to play with husky puppies all day or work as a professional napper), there are real, tangible steps each of us can take to reduce the stress we deal with right now.

Reach Out to Your Manager and Peers

Your first line of defense to protecting your mental health and reducing stress is to reach out to your manager about your concerns. Make sure they understand what you have on your plate, the deadlines you’re working with, tasks you are unsure of how to complete, and anything else that you’re worried about. Emphasize the need for work/life balance if you feel like that is being jeopardized and then brainstorm together on ways to manage your workload.

Also, having strong working relationships with co-workers contributes, not only to a positive work environment, but also as an added outlet when needed. That might mean extending yourself to get a little closer to your peers, but it allows you to talk openly about what’s stressing you out with people who really understand. But don’t spend all your time together complaining and venting. Try to find solutions that can benefit you and your whole team and present those solutions to them.

Prioritize and Organize

Just feeling overwhelmed is a major stressor. To help manage, make sure to set clear objectives for each day. That might mean meeting with your team lead or manager to clarify goals, and once you understand what those are, look at your tasks and prioritize accordingly. Look at each action item and ask yourself, “Is this getting me closer to achieving my goal(s)?” If the answer is anything but a firm yes, it’s not a priority.

Remember, if everything is a priority, nothing is a priority. Focus on the 2 to 3 tasks that have the biggest impact on your goals/projects. Try organizing them by writing out a checklist each morning to help you stay on track. Have your outcome and process goals listed out. Not only does this help you stay focused, but you also get to experience the pure joy and relief that comes from crossing off an item on that list – that alone is a stress buster!

Eat Healthy

This is especially important when we are stressed because our brain releases a hormone called cortisol, which makes us crave salty, sweet, and fattier foods for the temporary relief they bring. But we all know what happens when we turn to foods like that. We become lethargic and have less energy to deal with the issues in front of us, which increases our stress. Make an extra effort when you know you’re entering a busy and stressful period at work to eat healthy foods that will fuel your brain and support concentration and focus. This will give you the power to handle pressure and overcome stress at work.

Take Time to Recharge

When we’re tired, we’re less patient and easily agitated, which increases the stress we feel. Get the full amount of sleep you need to feel your best, between 7-9 hours. Depending on what you have going on at work and the potential travel time involved, it may mean making adjustments to make sure you’re getting the right amount of sleep. But waking up feeling refreshed and ready to conquer the day is well worth any changes you may need to make.

It's also important to recharge with time off work. Sometimes just having PTO on the calendar, just having something to look forward to, the light at the end of the tunnel, helps us manage the stress we’re feeling because we know there is an end in sight.

Burn off Tension

Being physically active can reduce stress levels and help you feel more even keel. But for many people, when they feel stressed, they don’t feel like exercising. Or maybe sticking to a regular exercise schedule seems stressful in itself. So, what can help us stay active even when we’re stressed? Pick something you love to do - gardening, walking, stretching, or dancing all count as physical activity. Choose to do something you can look forward to and help you destress.

Keep a Positive Mindset

This isn’t the same as saying to yourself, “it is what it is,” and there’s nothing we can do about it because that just isn’t the case. Managing stress is partially about mindset because our outlook has a huge impact on our ability to cope with everyday stressors. A few things that can help us maintain a positive attitude are:

• Make it a point to express gratitude and appreciation for the things and people you have in life.
• Resist perfectionism. The desire to be perfect makes stress spike. Instead of fearing mistakes, learn and grow from them.
• Stay present and focus on what you can control. Much of the stress and anxiety we experience is over the uncertainty of things we can’t control. The best way to combat that is to focus only on what you can control – effort, attitude, and how you treat people.

Hopefully, some of the tips here can help bring your stress level down to a healthy range. What helps you manage stress? Connect with us on LinkedIn and share how you stay sane while working.