How to reduce stress while working

It’s 8 a.m. There are no birds singing outside your window, the sound of your alarm pierces your ear, and all you can do is reluctantly glance at the clock while pulling the covers over your face. You’ve already hit the snooze button about three times, and you know that if you close your eyes one more time, there’ll be no getting out of bed.

It’s time to get up and get moving, but these days the stress that comes with being a busy, work-focused professional has really turned you into a kind of automaton, dragging yourself (against your will) to the office. We’ve all been there. Stress exists.

That’s why we’re sharing a list of things you can do during your 10-minute breaks to help reduce anxiety and give you the energy to focus on what really matters.

Take a look at the 11 best ways to eliminate stress at work:

01. Go for a walk

Go for a short walk and breathe in some fresh air. Reminding yourself that there’s life beyond the office walls can help ground you and release the pressure of everyday demands. The best part is that when you stop putting so much pressure on your work, you can relax and perform much better.

Walking also releases endorphins — the feel-good hormones — helping to calm your nerves and relax your mind. There’s nothing quite like connecting with nature and feeling the sun on your skin to lift your mood, even if it’s only for a few minutes.

02. Clear and organize your workspace

A cluttered space reflects a cluttered mind. Keep only the essentials on your desk, add a touch of decoration, and your workspace will instantly feel refreshed. Create new energy by reorganizing items and making them visually pleasing.

Remove any old notes you’ve left lying around and erase reminders on your boards that are no longer relevant. Dust surfaces, put things back where they belong, and discard or store anything you don’t need. You can even take advantage of nature’s restorative qualities by adding flowers or plants to your workspace. The goal is that when you look at your desk, you feel…relaxed and confy

03. Talk to someone

Talk to your coworkers, call your mom, send a text to a friend. Express yourself — tell them how you’re feeling. It’s healthy to get things off your chest and put into words why you’re feeling overwhelmed at work. Bottling things up will only lead to an eventual breaking point.

Find someone you trust and talk about how you feel. Putting things into perspective can help you see the situation differently and understand how to act in order to resolve it.

04. Eat something

Especially chocolate. Some nutritionists claim that dark chocolate is an anti-stress food. In fact, one study found that eating just an ounce and a half of dark chocolate a day for two weeks reduces stress hormone levels in people who feel highly stressed. So it doesn’t just make your heart happy — it also makes your mind and body happy.

Enjoy it, close your eyes, and savor the moment. If you don’t like chocolate, grab a bag of chips or choose a healthier option like fruit and nuts. Tip: granola mixed with fruit is an energy and happiness boost!

05. Stretch

Stress can cause your body to tense up. When you feel stiff and numb, it’s hard to focus both at work and outside of it. Do your best to stretch your body for at least five minutes to release that tension.

While sitting at your desk, make circular movements with your neck and shoulders. Breathe in and out deeply and feel your body gradually stretching. Most tension builds up in the shoulders and neck, so by doing these simple stretches, you’ll feel more physically relaxed.

06. Organize your emails

If the first thing you see when you open your work computer is an inbox full of unread emails, your day may start off on the wrong foot. Your inbox can be a major contributor to stress levels at work.

It’s important to take the time to organize your emails and manage the information you receive every day. Avoid constantly checking your inbox, as that will only increase anxiety. Instead, set aside a specific time each day to review your emails and make sure that when you’re done, your inbox is at zero.

Also, take the time to unsubscribe from newsletters you don’t read and email groups you no longer need. You’ll be surprised how a little organization can change your life.

07. Find inspiration

There’s something very therapeutic about watching inspirational videos or reading motivational quotes. Both types of content can lift your spirits and improve your mood. Truly inspiring videos or quotes can help relax your mind.

If you’re reading this article because you’re currently stressed, here’s a great quote for you: “Worrying is like a rocking chair: it gives you something to do, but it doesn’t get you anywhere.” — Glenn Turner.

08. Plan something fun

Take a moment to disconnect from work and plan your next social event, an important date, or your vacation. Do you have something in mind for your next weekend getaway? Start looking up activities and places you’d like to visit.

Keep in mind that you don’t need a concrete plan or booked flights to imagine where you might spend your vacation. Simply knowing that you’ll have time to relax in the near future gives you something to look forward to and a reason to smile. Have you ever felt sad while planning something fun? Neither have we. Happiness reduces stress 110% of the time.

09. Isolate yourself

It may sound contradictory, but this actually works — especially if you work in an office environment. A study on workplace satisfaction found that noise and loss of privacy were identified as the main sources of dissatisfaction in open-plan offices (Kim & de Dear, 2013).

To counter this, find a space in your work environment where you can be alone and work there for as long as you need. You’ll have fewer distractions and more time to truly focus on your tasks. This is a great moment to tackle projects or work that require your full concentration. Nothing is more relaxing than getting the work done and finishing it.

10. Listen to music

Disconnect from the noise of the world and enjoy the happiness that comes from listening to your favorite songs. If you’re feeling especially anxious or nervous, try listening to soft music that helps you calm down and relax.

In fact, numerous studies have shown that relaxing music significantly lowers cortisol levels — a steroid hormone that regulates your body’s response to stress and danger. And if you want to lift your mood even more, play your favorite music and sing at the top of your lungs.

11. Play with your furry friends

Si eres de los que trabajan en una oficina If you work in an office that allows pets, you’re very lucky. Scientists have found that interacting with pets while working increases productivity and reduces stress levels. The next time you see a furry friend wandering around the office, take a walk with them, pet them, or throw them a ball.

Spending a few minutes of your day playing with the office dogs will make you feel energized and ready to get back to work.

#productivity #impact