How to Reduce Stress at Work: 8 Simple Tips that Anyone can Follow


With ever increasing work pressures, high expectation, pressure to perform, one thing that has become the part of most of the employees is Stress. Stress can be harmful to both physical and emotional health if not managed properly.

Let us look at some of the factors that contribute to stress at workplace.

  1. Overburden of work, which leads to long working hours, carrying work at home.
  2. Unrealistic deadlines resulting in time pressures.
  3. Job insecurity
  4. Doing work, which is of least interest and value addition.
  5. Lack of support from manager and colleagues.
  6. Conflicts between colleagues.
  7. Racism or discrimination at workplace.

Some work-related stress can be beneficial to the person, as it helps to stay focused on the job and perform his best. But prolonged or excessive stress can be risky as it can affect the mental health of the person. If the condition worsens, it can also lead to anxiety and depression.

Along with the health, it also affects the overall well-being of the person, personal relationships, behavior and work-life balance.

Symptoms of Being Affected by Stress:

  1. Headaches and muscle tension
  2. Sleeplessness
  3. Fatigue
  4. Chest pain
  5. Frequent cold and coughing
  6. Excessive sweating
  7. Loss of appetite
  8. Becomes irritable
  9. Being angry for no reason
  10. Always being frustrated
  11. Losing confidence
  12. Memory problem

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Tips to Cope up with Stress:

#1 The best way to release the stress and tension is sharing your worries with someone close. When speaking to someone, the act releases the tension and help regaining calm.

#2 Humor is also one of the ways to deal with stress. If the atmosphere of the office becomes too tensed and serious, try to ease it out by sharing a joke or a funny incident. This will lighten the mood and release the stress.

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#3 Never compromise on your sleep. Getting a full night sleep is important, for the overall health. Inadequate sleep will impact the productivity, concentration and focus on the work. The better rested your body and mind is, the better you will have the ability to cope up with stress.

#4 Time management– Organize your day and manage your time properly. Work on your to-do lists, prioritize the work and avoid over scheduling for a day. This will help to perform and complete the work on time and organized manner, and avoid taking stress.

#5 Try to gain interest in the work you do. Feeling bored or unsatisfied about your work, can cause stress and affect the health. If you are not able to gain interest in your work, speak to your manager about it and request to change the duties or transfer to new department.

#6 When the stress becomes prolonged and unmanageable, it becomes difficult to focus and perform. At such times, take a break and go on a vacation and recharge yourself. After returning from the break, you will be able to think in a different perspective and focus more on your work.

#7 Give attention to your nutrition and exercise. Proper diet and exercise is very important to lead a healthy life and helps to deal with stress. Always eat in moderate quantity, as eating too much can make you feel lethargic, while eating less can make you feel anxious. Also, avoid junk food and always try to eat nutritious food.

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#8 Reading is also one of the best way to release the stress. Develop a habit of reading, it will definitely help your subconscious mind to stop thinking about the stress at work and relax. On the other hand reading good books will help you learn new things and improve your intellect.

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