10 Way To Reduce Your Stress At Work - HOW TO CRACK SSC CGL

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Monday, 18 March 2019

10 Way To Reduce Your Stress At Work

10 Way To Reduce Your Stress At Work

Stress levels at work are higher than ever. According to a study of 2,000 professionals by Korn Ferry, almost two-thirds report that their stress levels now are higher than they were five years ago. Worse still, 76% say this stress has hurt their personal relationships, and 66% report they have literally lost sleep over workplace stress.

One thing is for sure: If you don't work to proactively take control of your own stress levels, you can't expect anyone to do it for you! Here's a list of 10 Way that you can get started. Pick and choose one or two things that make the most sense for you and make them a part of your daily routine to help you build better habits that support your mental well-being.

1) Block your calendar

What happens when you have open time on your calendar? Inevitably, someone is going to book a meeting at that time. That's why people are spending between 35% and 50% of their time at work in meetings. And if they're not in the meetings, they're preparing for the meetings! That leaves little time left to focus on.

Try this instead: Identify one to two hours per day that you can block on your calendar for productivity time. Consider this scheduling a meeting with yourself! This is time for you to shut your office door (or perhaps put on a set of headphones if you're at a cubicle) and focus on making measurable progress on your goals.

Your boundaries are only as healthy as you make them. Make this time sacred. Do not allow people to schedule you for meetings during this time! Just explain that you have it blocked to enable you to focus on a few specific tasks that you need to accomplish and that you'll be happy to meet with them another time.

Remember, the time you spend focusing on your own tasks is no less meaningful or valuable to your organization than time you spend in meetings. And when you're able to accomplish more in your time at work and move tasks off your plate, you won't spend so much time worrying that you're not doing enough when you're at the office.

2) Turn off your email

When you have this blocked time from tip #1, you have to use it wisely. Don't let multi-tasking get in the way! Human beings are not creatures that are built to multi-task. When you’re jumping around from task to task, your brain has to stop, shift its focus, and start again. That doesn’t allow for the flow to really focus on something and produce your best work.

 And in the modern office landscape, there is no greater distraction than email. It’s open on your desktop all day long, with notifications popping up and sounds chiming every time you get a new message. Instantly, your focus is drawn away from whatever you’re working on to the new message that’s landed in your inbox. You stop what you’re doing to read it, answer it if necessary, and then have to move back to your other task. This constant back and forth does nothing to help your productivity, and ends up creating more stress because you can't get as much work accomplished as you'd like to!

Instead, try this: For the first 45 minutes of every hour, turn off your email. Not minimize it - turn it off entirely, so you’re not getting notifications of new messages. Throw yourself into whatever you’re working on with a new focus and allow yourself to solely concentrate on it without distraction. Then, after 45 minutes, open your email up and see what has come in. Respond as necessary and then shut it off again.

We’ve got to move from this place where every email is an emergency and needs to be responded to immediately – that just distracts from working on the things that will move you towards your goals. In the case of an actual emergency, someone will come to find you or call you on the phone. And in all other cases, 45 minutes is not a long time to wait for a response. Give it a try, and you’ll find that people really don’t need immediate responses…we’ve just tricked ourselves into thinking they do.

3) settle for your boss as a imperfect, imperfect person

Newsflash: Your boss is not good and that they do not know everything. And it's unreasonable to expect them to.

The boss tends to be the most important supply of stress at work. What they assert, what they are doing, what they are not language or doing, however they write emails, however they manage, what proportion of a employment they go on folks, etc. it's doubtless true that the bulk of managers out there might build enhancements in one or several of those areas. that is the responsibility they must settle for once they strive against a manager role.

However, it does not facilitate your stress level to carry your boss to associate degree not possible commonplace of excellence that merely is impossible within the trendy workplace! It simply sets you up for disappointment or to be during a constant state of Angst once they do not do. Most bosses area unit even as stressed as you area unit! and that they are most likely returning in each day simply making an attempt to the most effective they will.

So, cut your boss and simply a touch slack and take a look at to direct your attention to belongings you appreciate instead of concentrate on belongings you don't love. this is often not regarding holding them off the hook. It's regarding mitigating their impact on your daily stress levels.

4) decide your battles

Speaking of his expertise with politics at universities, diplomatist once remarked: "The reason that university politics area unit thus vicious is as a result of the stakes area unit thus tiny." Sadly, that is not simply true of life in higher education! It are often really easy to induce dragged into those vicious battles at work. you recognize those - they typically leave folks thus rattled that they forget what they were even fighting regarding within the 1st place!


Sometimes, all it takes to scale back stress at work is to stay your mouth shut and avoid being dragged into the fights that do not matter. If troublesome folks at work area unit inflicting you stress, build a aware effort to decide on once to interact with them. certify it’s worthwhile. Frankly, most battles at work area unit simply not price fighting – once you “win” you don’t very win abundant in the least. thus if you’re reaching to move into battle, certify that it’s worthwhile if you set out victorious on the opposite aspect. If it’s not, the best issue you'll do is to simply go away.

5) Stop conversation

Office gossip brings no worth to the work. It hurts relationships, creates a climate of ill will and concern, and feeds the strain levels of all concerned. And yet, once you hear those whispers within the room, it may be nearly not possible to not participate and verify the newest little bit of dirt. Be honest with yourself: will it ever does one any good? will it assist you meet your goals? turn out a lot of? Do higher quality work? Have a more fulfilling experience? the solution to any or all these queries is maybe no.

Remember, forever|you usually|you mostly} have a choice: workplace gossip is one in every of those belongings you will always opt to prefer of, and it's as straightforward as walking away. simply say no!

6) Get your exercise in

Can you attend the gymnasium and carry weights for 30-60 minutes and tell Indian you do not feel sturdy and powerful? in fact not. And work is one in every of those places wherever you wish to feel your most sturdy and most powerful! you'll get yourself there before you head into the workplace by programming a morning exercise.

Working out has such a large amount of edges once it involves stress reduction, however maybe one in every of the foremost powerful is this: you've got given yourself the gift of doing one thing only for yourself. Showing yourself that love which love and appreciation can place you within the right frame of mind to require on those robust comes or those difficult colleagues. the kind of exercise you are doing - going for a walk, striking a punching bag, doing Yoga, living a category at OrangeTheory - isn't as necessary because the straightforward act of constructing the consistent commitment to try to to one thing, even once you do not feel find it irresistible.

7) Drink your water

This is each of} the foremost simple solutions of the bunch – you've got ought to ensure you’re drinking your water every day! once you’re dehydrated, your brain isn't working at best levels, and your adrenal cortical steroid level (a stress hormone) can go up. Taking care of yourself by intake right and beverage is one in every of the primary things that goes out the window once you’re below stress. create a acutely aware effort to induce this half right, and you’ll set yourself up to trot out tough things from a way higher place.

8) Get out of the workplace

Breaks area unit one thing you must be liberal with at work - they offer you the chance to live through the psychological prices of operating arduous in order that you'll return with new vigor. begin by giving yourself a true lunch break. rise from your table and force yourself to induce out of the workplace for a modification of pace. and do not simply go from your table to the break area. Get out of the building! Eat lunch on the grass outside, attend a close-by park, devour lunch at a neighborhood eatery…even simply get out and select a drive! Giving yourself that break mid-day can enable you to de-stress and set you up to be even a lot of productive once you return to the workplace.

9) give compliments

The gifts we have a tendency to provide to people we have a tendency to additionally provide to ourselves. once was the last time you handed a real compliment to a co-worker? Not the one you felt such as you had to supply as a result of the boss was looking, however rather the one that was sudden. maybe it had been a sticky note left on someone's pc monitor material possession them apprehend you appreciate them, or a real "great job, I learned a lot" when they given in a very meeting. Not solely can you create someone's day, however you will expertise edges like higher relationships, reciprocation, increased health and (yes!) reduced stress.

And if you want a real challenge, try dishing out love to the colleagues you can't stand! They are probably the ones that need those compliments the most, and you could create a better working relationship with them in the process.

10) Be grateful

If you’re reading this article, chances are you’ve got it pretty good. You have a computer and an internet connection. You’re probably employed in a job and have money coming in, even if it’s not your dream job. You probably have a place to live and more food available to you than you could ever eat. And that’s just the basics before you get into all the other really good stuff you have going on in your life.

Whenever you’re feeling angry or stressed out or frustrated, just come back to all the good things you have going on and be grateful for them. Most people have a lot more good than bad to worry about every single day. Make sure you’re not letting the negative overshadow all the positive things. At the end of every day, try making a list of the things that went really well that day, or things you're proud of. Reflect on it as you drive home and give yourself a bit of a pat on the back for a job well done.

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