7 Ways to Beat Work Related Stress

7 Ways to Beat Work Related Stress

Safety Toe Shoes sells easy to put on overshoes that reduce the risk of crushing, slipping, and falling injuries in the workplace. Over the years we’ve learned a lot about dangers at work. But not all danger is physical. Work-related stress is also a big danger. It leads to more injuries and can take its toll in other ways.

Do you feel overwhelmed with work-related stress? Well, you aren’t the only one. Millions of people say they feel stressed because of their job. And tress affects more than your mindset; it can also affect you physically.

More than 30% of workers suffer from work-related stress. Some of these symptoms include migraine headaches, stomach pain, digestive disorders, and insomnia. The good news is there are some simple and effective solutions to reduce stress in the workplace that you can try immediately.

1. Plan a short getaway or a vacation

Statistics show that approximately 30-33% of Americans take a family vacation in any given year. This indicates that most American workers are at work continuously without giving themselves extra time to relax. If this sounds familiar, do consider planning a well-deserved vacation. Even if it’s only for a few days, a vacation will lower your stress levels, allowing you to return back to work feeling rested and rejuvenated.

Even a short weekend getaway makes a big difference in reducing work-related stress. Go for a hike in the mountains and connect with nature. Check in to a cute little motel on the beach and walk a couple of miles with your sweetie or your dog. Scientific studies have shown that the negative ions generated by the ocean have a calming and stress-reducing effect.

2. Get a good night sleep

Sleep and stress go hand in hand. In case you don’t enough sleep, or able to get high-quality sleep the night before you work, you’ll experience higher levels of stress. Regardless of your occupation, you should strive for a minimum of eight hours of high-quality sleep per night.

Establish a routine in which you fall asleep around the same time nightly will help reduce stress and rebuild your energy.  Avoiding sugary and caffeinated drinks in the evening will assist you in falling asleep AND staying asleep.

Once you get into this routine, you’ll find that it’s easier to fall asleep and stay asleep, resulting in lower stress levels. Inquire about your company’s policies for promotions and salary increases

3. Find out if you are eligible for additional benefits

Inquire about your company’s promotion and salary guidelines. Low salary is one of the factors of work-related stress. Your salary should commensurate with your work responsibilities. It is recommended that you talk to your employer or manager about bonuses and raises. Even a small raise will help solidify your importance in the company, which can lower your stress levels while allowing you to earn more money in the process.

4. Do something physical

Everyone could plan two or three stretch breaks during work hours. It shifts your focus and allows you some relief in the areas we all carry tension. Commit to using 10 minutes of your lunch or dinner break for a short, brisk walk. At home, take that extra walk with the dog or with somebody that can depend on you to get their exercise as well. At work, it’s especially effective if you buddy up with someone that stretches and walks with you.

Physical activity is one of the best ways to reduce stress and it also helps relieve depression. It gives you an opportunity to clear your mind and focus on things that are not stressful. So if you suffer from work-related stress, get out of the office for a few minutes Think about what you’re going to do over the weekend, or an event you are looking forward to. Maybe you have a favorite hobby whether it’s cooking, reading, or building something that you can plan for.

Remember to schedule in your daily downtime.  Even a quiet ten-minute walk outdoors will help you clear your mind and reduce stress.

5. Do something for someone else

If you’ve ever visited a home for older folks, you know the simplest things can brighten up their day. Do you have a friendly dog or cat? Arrange to visit and let the residents visit with your pet. The smiles are payment alone.

Maybe you can participate in a community or beach clean-up day. How about volunteering in a kitchen that feeds the homeless? If you enjoy baking you could bake cupcakes and go visit kids in the hospital.
The point is, when you take your attention off your own troubles and focus your energy and kindness to others, you may find yourself not even thinking about work-related stress.

6. Pay attention to what you eat

We’ve all been guilty of stress eating at one time or another. A lot of people use food as a coping mechanism. In addition to causing weight gain, it tends to be the wrong kind of food for your health.

Sugary empty carbohydrate foods maybe satisfy at the moment but later in the day, they leave you hungry and tired. Whatever you do, don’t be that person that brings in the box of donuts that brings your coworkers down with you.

If you are a stress eater, here are a couple of tips to help you notice if you’re actually hungry or to alleviate stress.

In his book, Clean by Dr. Alejandro Unger, he addresses stress eating. Here is his advice:

  1. Take a moment to check into your stomach. You know the sensation of genuine hunger, and if you are hungry be prepared. Bring some fruit, maybe a half a sandwich so you don’t find yourself in the breakroom eating candy
  2. If you notice that your hunger is not genuine, you may be a little dehydrated. Drink a glass of water check back with your stuff in a few minutes. If your body was responding to stress eating, the sensation of hunger will be gone
  3. Be sure you are getting enough of the nutrients in your diet or with supplements that help manage stress. Magnesium, the B-vitamins, zinc and D in particular are important for your body’s ability to handle stress and fight off illness

7. Create a reminder list

Finally, consider making a reminder list of all the tasks you need to perform at work the night prior. It only takes a few minutes to create a simple task list, but this will keep you on target and boost your productivity levels.  When you are more productive at work, you’ll experience lower stress levels.

Be sure to include yourself on that list so that you take that stretch break Angie 10 minute walk. It might seem like you don’t have time in your workday, but you might be surprised to find that you’re more productive and get more accomplished each day.

Can you see how these seven simple steps can go a long way in beating work-related stress?  We hope this helps and stay safe!

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