{"id":5866,"date":"2016-04-15T15:13:40","date_gmt":"2016-04-15T15:13:40","guid":{"rendered":"https:\/\/redbooth.com\/hub\/?p=5866"},"modified":"2016-04-29T15:40:39","modified_gmt":"2016-04-29T15:40:39","slug":"8-tips-for-coping-with-work-stress","status":"publish","type":"post","link":"https:\/\/redbooth.com\/hub\/8-tips-for-coping-with-work-stress\/","title":{"rendered":"8 Tips for Coping with Work Stress"},"content":{"rendered":"

Work can be stressful, but that doesn’t mean you have to live your life in a high-stress state.<\/span><\/p>\n

Still, most working Americans do, according to recent studies, which also suggest our culture of nose-to-the-grindstone drudgery at all costs is something we really can\u2019t afford. <\/span><\/p>\n

Entrepreneur.com<\/span><\/a> reports that almost 40 percent of work-related illnesses each year can be traced to stress and anxiety, which are reportedly also responsible for an estimated 10.4 million lost working days annually.<\/span><\/p>\n

Essentially, the U.S. workforce is pushing itself to the limit, either because of economic factors or the belief that the harder we work, the more rewards we\u2019ll reap.<\/span><\/p>\n

But more often than not, longer hours and heavier workloads result in stress and burnout instead of promotions and raises. In the long run, that stress negatively impacts our overall performance and, eventually, our health and well-being \u2014 not to mention our attitude. And nobody wants to give the office crabby pants or basket case a raise.<\/span><\/p>\n

The goods news is there are various tried-and-true methods for coping with workplace stress. Cutting back on hours worked when possible, not coming into work when sick, delegating tasks or sharing your workload if you can, and maintaining a healthy diet are all good places to start.<\/span><\/p>\n

Following are eight additional methods for restoring your sanity and sense of peace as well as reducing work stress. And no, lunchtime martinis are not on the list.<\/span><\/p>\n

1. Step Away from the Computer<\/h2>\n

Regardless of workload and environment, we can all spare at least 10 minutes to spend away from our blinking monitors and a\u00a0never-ending stream of emails. Since you\u2019re probably going to eat lunch at your desk anyway, nobody can fault you for taking a recuperative 10-minute break. In some states, your <\/span>employer<\/span><\/a> is legally obligated to give you paid rest periods. <\/span><\/p>\n

California, for example, requires employers to offer paid 10-minute breaks for every four hours of work. While it may seem like an interruption in workflow, a break \u2014 one that includes a change of scenery \u2014 is a good way to recharge your system so you can return to work refreshed and more relaxed. Think fewer typos and a perkier disposition.<\/span><\/p>\n

2. Take That Vacation<\/h2>\n

Along the same lines, if you\u2019ve accrued paid vacation time, for the love of all that is holy \u2014 take it! This might seem like a no-brainer but a troubling number of American workers are not using their paid time off, despite the fact that one out of four claim to be \u201cvery\u201d or \u201cextremely\u201d stressed, according to Overwhelmed America. <\/span><\/p>\n

The group\u2019s <\/span>Project: Time Off <\/span><\/a>found that the two main reasons workers don\u2019t take vacations is not wanting to return to an overwhelming workload and worrying that they\u2019d be leaving the office in a lurch. <\/span>YouTube CEO Susan Wojcicki<\/span><\/a> isn\u2019t a fan of skipping vacation. \u201cI think it\u2019s really important to take time off, and I\u2019ve always found that sometimes you get really good insights by taking time off.\u201d Going on vacation is good for you and it\u2019s good for the company, resulting in a well-rested employee with less stress.<\/span><\/p>\n

3. Unplug<\/h2>\n

A major source of stress for many professionals is the absence of boundaries between their work and private lives. We live in a time where leaving the office at 5 (if we\u2019re lucky) is no guarantee our work day is over. And while we can\u2019t control whether our boss needs something emailed to her at 6:30, or a client texts at 9 p.m., we can control how we spend the rest of our time outside of the office. <\/span><\/p>\n

The less time we spend on our phones, laptops and tablets \u2014 browsing emails that can wait until the morning, posting photos of our pasta pomodoro to Instagram, or stalking an ex\u2019s new flame \u2014 the clearer a line we establish between work and rest. In other words, if you\u2019re on the computer all day long, why spend the night online if you don\u2019t have to? Unplugging will reinforce a sense of comfort and relaxation in your hours away from the office.<\/span><\/p>\nA major source of stress for professionals is the absence of boundaries between work and life. <\/a><\/span>Share on X<\/a><\/span>\n

4. Laugh<\/h2>\n

We\u2019ve all heard that laughter is good medicine, but it\u2019s also an instant destresser. If you\u2019re lucky enough to work with people who share your sense of humor, take advantage of it. If your coworkers are about as funny as a zit on date night, there\u2019s always <\/span>YouTube<\/span>.<\/span><\/a> Laughing, according to the Mayo Clinic, releases endorphins \u2014 \u00a0creating a natural \u201chigh\u201d and relaxed feeling \u2014 and soothes physical tension through increased blood flow. In the long-term, living a laughter-filled life improves your overall mood and boosts your immune system.<\/span><\/p>\n

5. Make a List<\/h2>\n

It\u2019s 11 at night and you can\u2019t stop playing over and over in your head how much you have to do tomorrow \u2014 \u00a0a seemingly tangled mess of appointments, phone calls, meetings, emails, and reports. Break it down task by task and in which order it should be done. That\u2019s right. Make a good old fashioned \u201cTo Do\u201d list. Get it out of your brain and on paper. <\/span><\/p>\n

You\u2019ll find instant relief in knowing how manageable tomorrow will be with a clear game plan \u2014 and knowing that the next day all you have to do is follow your own directions. <\/span>Microsoft founder Bill Gates<\/span><\/a> is a proponent of the manageability system. \u201c(The) ability to boil things down, to just work on things that really count, to think through the basics \u2026 It\u2019s a special form of genius.\u201d<\/span><\/p>\n

6. Get Some Sleep<\/h2>\n

One of the most vicious circles in the workplace stress syndrome is how it impacts our ability to get a good night\u2019s sleep, and how the resulting lack of sleep contributes to stress the next day. The <\/span>American Psychological Association<\/span><\/a> notes that sleep recharges our minds and lets our bodies rest \u2014 making it \u201ca necessary human function.\u201d Without enough sleep, our memory, judgment, and mood suffer. <\/span><\/p>\n

In general, the APA says, research suggests most Americans could benefit from 60 to 90 more minutes a night, meaning they\u2019d be healthier, happier and functioning at higher levels. Breathing exercises, shutting the cell phone off at night, eating earlier in the evening, drinking specialty teas, regular exercise, and making lists as discussed above can all help in improving sleeping habits.<\/span><\/p>\n

7. Get Some Exercise<\/h2>\n

One word: endorphins \u2014 what the Mayo Clinic calls the \u201cbrain\u2019s feel-good neurotransmitters\u201d and one of the chief benefits of physical exercise. It\u2019s why more and more companies are providing employees with access to in-house gyms. Indeed, according to mayoclinic.org, a rush of those neurotransmitters can result from pretty much any kind of rigorous physical activity: whether a good workout or a pickup game of basketball. <\/span><\/p>\n

Exercise is also \u201cmeditation in motion,\u201d the Mayo Clinic says, like a hiatus from worries while you focus on crushing the tennis ball over the net. Both the mental clarity and endorphin rush help to improve mood, and over time, the physical activity increases resilience and ability to cope with stress.<\/span><\/p>\n

8. Be Kind to Yourself<\/h2>\n

Let\u2019s face it: the world can be a rotten place sometimes and the professional workplace is no exception. The last thing you need in a stressful environment is a doom-and-gloom inner monologue or personal critic. Recognize the symptoms of stress and try to be proactive; don\u2019t wait until you\u2019re almost in a frenzy to address the issue. Do something positive or calming. Keep your favorite beverage in the office fridge so you can treat yourself during tense moments. Invest in artisanal lotions; the scent of lavender is said to have a natural calming effect. Take an actual lunch break once in awhile, or schedule a massage. <\/span><\/p>\n

It might sound hokey, but self-care and pampering yourself with treats here and there is a necessary reminder that despite how stressful it can get, life is full little joys.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Work can be stressful, but that doesn’t mean you have to live…<\/p>\n","protected":false},"author":132,"featured_media":5871,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[],"tags":[],"class_list":["post-5866","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/redbooth.com\/hub\/wp-json\/wp\/v2\/posts\/5866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/redbooth.com\/hub\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/redbooth.com\/hub\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/redbooth.com\/hub\/wp-json\/wp\/v2\/users\/132"}],"replies":[{"embeddable":true,"href":"https:\/\/redbooth.com\/hub\/wp-json\/wp\/v2\/comments?post=5866"}],"version-history":[{"count":0,"href":"https:\/\/redbooth.com\/hub\/wp-json\/wp\/v2\/posts\/5866\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redbooth.com\/hub\/wp-json\/wp\/v2\/media\/5871"}],"wp:attachment":[{"href":"https:\/\/redbooth.com\/hub\/wp-json\/wp\/v2\/media?parent=5866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redbooth.com\/hub\/wp-json\/wp\/v2\/categories?post=5866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redbooth.com\/hub\/wp-json\/wp\/v2\/tags?post=5866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}