Whether you work in an office, at a restaurant or on a construction site, work is always one of the major causes of stress. Small amounts of stress can sometimes be beneficial because it motivates workers to push themselves harder to reach goals, but too much stress can lead to depression and ultimately burnout if it is not properly dealt with. To avoid these feelings of overwhelming pressure and anxiety, consider trying these simple methods of reducing stress.
Listen to music
Listening to music during stressful times has many positive effects on a person’s health. For starters, it can lower your blood pressure and also reduce certain hormones that are linked to stress. In addition, USA Today reports that listening to music can help improve overall sleep quality, help you eat less and reduce anxiety as much as a massage. In particular, listening to classical music can significantly help relieve stress, but if that genre isn’t your cup of tea, try listening to recorded sounds of nature.
Exercise when you can
Exercising during the workday is an excellent method of relieving stress, according to WebMD. However, this doesn’t mean that you have to visit the gym or jog 10 miles before work. A simple walk around the office is enough to get the blood flowing, which allows mood-boosting endorphins to be released throughout the bloodstream. This can relieve stress and allow you to return to work in a better state of mind. In addition, Health.com reports that by taking a walk outside the office during lunch hours, the vitamin D from the sunlight can actually raise your body’s serotonin levels, which relieves stress. The smells, sounds and visuals also provide welcome distractions that allow people to get out of their own heads.
Talk about your feelings
If the stress of the workday is becoming unbearable, it could be time to pick up the phone to call a trusted friend or family member. According to the Mayo Clinic, sometimes the simple act of talking about stressful feelings can be helpful. In addition, the trusted person on the other end of the line could propose ideas on how to better deal with the situation. Also, once the conversation nears its conclusion, it could be a good idea to express your gratitude to the person on the other end of the phone call. Feelings of gratefulness can activate parts of the brain associated with dopamine, which also helps alleviate stress.
Find an outlet
Whether it’s taking your dog for a walk, writing in your journal or taking a bath each night before going to sleep, it’s important to create a relaxing routine away from the stress associated with work. Some people may argue that they don’t have time for these leisure activities, but setting time aside for fun events can help reduce tension, alleviate stress and avoid burnout. This allows people to be more productive when they do return to work. If you need help coming up with a hobby, WebMD suggests activities such as volunteer work, gardening or caring for pets.
Drink tea instead of coffee
While it’s true that caffeine provides a short-term rush of energy, after the effects of coffee finally wear off, coffee can make work-related stress even worse, according to Health.com. Instead of drinking coffee, try drinking green tea. This tea only has half the amount of caffeine as a normal cup of coffee and contains theanine, which is an amino that reduces agitation because it helps calm the nervous system.
Two of the best ways to reduce work-related stress are to eat right and get a good night’s sleep, but if that still isn’t enough to keep you calm and steady at work, then consider using one or more of the tips from the list above in order to alleviate that unnecessary pressure and anxiety.