Reducing Stress at Work
A person’s job often serves as a source of stress. An individual might believe they cannot do anything to combat that tension, but they can. Knowing the triggers and how to overcome them is helpful in keeping stress to a minimum. Try the following techniques today and see if they are beneficial.
Offer Massages
Massages provide a great way to reduce stress in the workplace. In fact, companies that take advantage of corporate chair massage services find their employees experience less stress. Their blood circulation improves, and their muscles are stimulated. The massage minimizes tension in the upper body, which is beneficial to those who work at computers all day or spend their day lifting, standing, or driving.
Table massage therapy is another option companies should consider. This type of massage involves the application of rhythmic finger pressure, stretching, and gentle rocking to relax the employee. As with the chair massage, a table massage improves circulation while boosting mental acuity.
Mindfulness
A person at work should be in the moment. They need to be curious, open, and accepting. A person can become stressed when they are stuck in the past or worrying about the future. Many people criticize themselves, and this harmful habit can interfere with the ability to get work done.
Cultivate mindfulness intentionally by practicing the skills. This may be done formally and informally. In addition, many people find mindfulness apps and classes help them with this goal. Using these therapies reduces the symptoms seen with anxiety and depression.
Know Energy Levels
People find they become tired at certain times of the day. When they recognize this, they can get up, walk around, and talk to colleagues. This change of scenery is often enough to get them back on track with what they need to do. Try to take breaks every hour and a half or two hours. In addition, consider eating small meals throughout the day rather than having a big lunch. A big lunch can lead to an energy slump, which affects work performance.
Relaxation Techniques
People may experience the fight-or-flight response while at work. This is a natural way for the body to react to what it perceives as a danger. However, at times, this response happens at inappropriate times. When it does, relaxation techniques are helpful.
For example, a person will find they can progressively relax the muscles to combat anxiety. This involves nothing more than sitting with the eyes closed and slowly tensing and relaxing each major muscle group, starting at the feet. Hold the first set of muscles for ten seconds and release them for 20 seconds. When releasing the tension, think about relaxing. Doing so helps to reduce anxiety.
Schedule Technology
Technology has become so ingrained in everyday life that people often don’t realize how often they check their phones or email. This needs to change, as each time a person checks their electronic devices, they may become stressed and distracted. Turn the phones and email off when performing a task that requires concentration.
Set times throughout the day when the phone and email can be checked. Handle any messages that need attention and note any information that is important. Once done, turn the devices off and ignore them until the next scheduled period to review them. Otherwise, a person will find they repeatedly get distracted and cannot finish tasks.
Set Realistic Goals
A person cannot control the behavior of other people in the workplace. As a result, they may set goals and find they cannot meet these goals. When setting goals, take this into consideration and allow time for these interruptions. When a person is able to meet their goals regularly, they experience less stress.
Start with the most important tasks each day so they are accomplished regardless of the number of interruptions the person has. When completing an important project, put up a do not disturb sign. This ensures the tasks get done and the person experiences less stress.
Talk with Colleagues
When a person is feeling stressed, they may find it helpful to talk to colleagues. A co-worker may be able to find a solution to problems they are experiencing or offer insight. Many people find that simply talking about a problem makes it easier to solve. Sharing the problem they have with others allows them to see the problem from a different perspective and come up with their own solution. This allows them to recognize the stress, own it, and overcome it.
Overcome Negative Thoughts
Many people don’t realize how often they think negatively. A person needs to pay attention to their thoughts throughout the day. When a negative thought pops into your head, immediately counteract it with a positive one. If doing so is difficult, turn the negative thought into a hypothesis and consider different possibilities. This may help to reframe the thought in a positive way. Practicing this regularly will help to reduce negative emotions and stress.
Establish Boundaries
People need a healthy work-life balance to keep stress to a minimum. Set boundaries and don’t take work calls after hours. Never check work emails at night or over weekends. Keep home and work separate to reduce stress. If this is not possible, and calls or emails must be taken outside of normal hours, set a cutoff time. For example, refuse to take calls or emails after 9:00 pm unless it is an emergency.
Many things impact a person’s stress level. Work is only one element that plays into how a person feels. Other factors that play a role in this include the individual’s overall physical and mental health. Stress affects a person’s productivity and performance at work, so reducing stressors is important.
Employers can help workers keep stress to a minimum by offering chair massages, yoga classes, and more. Although these perks are not free, they actually save money in the long run. Happy employees are more productive, and a healthy workplace culture attracts top talent. Keep this in mind, and begin offering employees stress reduction perks. They pay off for the company in a big way.
