How to De-stress At Work to Improve Work-Life Balance

Stress levels are rising in workplaces as companies place more demands on employees. However, stress causes several problems, including:

• Frustration
• Communication problems
• Poor decision-making
• Concentration issues
• Decreased efficiency

Stress can also lead to health problems like insomnia, headaches, depression, and nervousness. With such problems, your quality of life can drop significantly.

De-stressing, i.e., reducing stress levels, improves workplace performance and productivity. Plus, your life will be better off when it’s free of stress-related health problems.

De-stressing at work benefits you in more ways than one. Here are a few tips on how to de-stress at work  to achieve more productivity and improve job satisfaction:

Take deep breaths

Sometimes, leaving your desk, even when under stress, is impossible. In that scenario, taking deep breaths is a good place to start when de-stressing. There’s a reason why yoga instructors emphasize breathing exercise. Deep breaths promote relaxation and help reduce tension and stress.

You must have noticed how your breathing becomes shallow when stress levels hit a peak. Slower breathing does the opposite by returning your body to a state of calm. The next time a deadline is looming and your work is barely finished, take a deep breath. Doing this will lower your blood pressure and pulse rate and make it easier to handle the project with utmost focus.

For best results, keep your eyes closed, inhale deeply, and breathe out slowly. Do this up to five times, and you’ll notice a change in your calmness and focus.

Meditate

Some people think mediation is the exclusive preserve of monks and mindfulness experts, but this couldn’t be farther from the truth. Anyone can meditate lightly to alleviate stress, especially in the workplace.

Another misconception about meditation is that you need special equipment and a “suitable” environment to do it. But this is just another myth perpetuated by individuals with zero understanding of meditation or its objectives.

Mediation is designed to help individuals control their thoughts and acquire a sense of calm/balance. It also increases mindfulness and awareness of personal surroundings in people.

Sure, meditating at home isn’t the same as meditating at work. However, both have similar objectives, including eliminating distractions and focusing your thoughts.

So long as you can quiet your internal turmoil, remove distractions, and focus, meditation is possible. You can use a meditation app like Headspace or just focus on a mantra, sound, or thought. By meditating, you can reduce your stress levels and increase mindfulness, boosting your productivity.

Remove clutter

Having a cluttered desk is an easy path to becoming overly stressed at work. A scattered workspace makes you feel less in control of your work and ultimately increases stress. Decluttering your desk might take some time, especially if it’s highly disorganized, but it’s worth it. Evaluate your desk and remove nonessential objects.

If multiple files cover your desk, make sure to organize them and place them in stacks. Remember to eliminate candy wrappers, empty pens, scrap paper, and other pieces that belong in the trash. It is advisable to declutter your desk at the end of every workday as well. That way, your workspace always remains organized.

Take a walk

If it is possible to leave your desk, then do so. Countless experts have spoken on the power of a good walk to reduce stress and enhance mindfulness.

In this regard, a 10-minute walk around the block or a short visit to the park are great options for de-stressing. You can use the walk to gather your thoughts and put things into perspective. Avoid thinking about the office during your walk so you can clear your head and reduce the frustration you feel at work.

Do some stretching

Exercise is a proven way to eliminate tension and anxiety. However, breaking off work to do push-ups may not be possible. Still, you can do some light exercises to alleviate stress. An example is stretching, which relaxes muscles and reduces the pulse rate.

Start by bending your body to touch your toes. You can also stretch your arms, legs, and even your neck. Four to five minutes of stretching can do wonders. Not only can it reduce blood pressure, but it can also stabilize breathing and decrease anxiety.

Practice light massage

Aside from stretching, light massage can help you de-stress at work. A popular one is the ear massage that derives from Asian medical practice.

An ear massage is as simple as squeezing parts of your ears, like the earlobes, then releasing them slowly. Applying pressure to these points will lessen agitation and enhance stress alleviation. Your fingers will also benefit from a massage, especially if you’ve been tapping away at your keyboard for hours.

To start, squeeze the muscle between the thumb and index finger. Then massage it lightly for some seconds or minutes. If you do this well, you’re guaranteed to feel the blood rushing to other parts of your body like the neck and arms.

Use essential oils

It’s easy to dismiss essential oils, but they can be very effective at reducing emotional distress, which can induce stress.

Common essential oils include lavender, sage, and lemon. Put any of these oils in a diffuser or rub them onto your wrists or temples, then feel your stress levels go down.

Organize your workload

An excessive workload is a big stressor for many workers. Faced with a mountain of work to plow through, your thoughts may become disjointed, even as internal agitation and anxiety spikes. Knowing this, cutting your workload or managing it is necessary to decrease work-related stress.

Delegate functions

Some individuals try to do everything alone, which inevitably puts them under enormous pressure. However, even superheroes need sidekicks to help them out sometimes. Instead of playing superhero at work, delegate some duties to other staff. Doing this will reduce your workload and allow you to finish up quickly, reducing stress levels.

Request support

Sometimes, you may lack the authority needed to delegate functions to other members of staff. However, you can still request additional help with a project to make your job easier.

Depending on your workplace culture, asking for more help on a project can be done via a meeting with management. However, some organizations may require a letter to state and justify your reasons for requesting more personnel. Be clear in your request and explain that support is critical to reducing pressure on you and fast-tracking project completion.

Create a priority list

Not all tasks have the same level of importance. By prioritizing the most important ones, you can take some pressure off your shoulders.

First, note all the things you have to do. Next, arrange them according to their importance. Once you have the priority list, let it guide your activities for the rest of the day. Not only will it give you direction, but it will increase control over your work, which is important for de-stressing.

Cut the caffeine

Many professionals consume energy drinks and big cups of coffee to stay alert while working. However, this can be problematic since the caffeine in these drinks can spike stress levels.

Before you get confused, caffeine does help improve productivity and focus. However, its effect wears off after a short period, and that’s where the problem starts.

You know how drug users feel after a “high,” that’s how it feels when caffeine in your system loses its efficacy. You may become agitated, shaky, and stressed when the caffeine high has passed.

For this reason, health experts advise workers to reduce caffeine intake or cut it out altogether. Instead, consider taking drinks like peppermint tea or natural drinks that promote better relaxation and less anxiety.

Daydream

Daydreaming while at work isn’t advisable, but it can help in the face of excessive workplace tension. You may visualize a dream holiday or some other feel-good activity.

Also, you can remember a positive memory from the past and hold onto it. Doing this can make you feel better and reduce all the emotional difficulty that’s causing you to stress out at work.

Letting the high-pressure environment of the workplace get to you can lower job satisfaction and productivity. Learn how to de-stress at work to improve your professional and personal life and stay happy with your employer.