3 Tips to Manage Stress at Work

There are many things in life that stress us out, either temporarily or on a daily basis, and work is a major stressor for most of us. 

According to OSHA (the Occupational Safety and Health Administration), “more than 80% of US workers have reported experiencing workplace stress, and more than 50% believe their stress related to work impacts their life at home.” And 55% of Americans reported feeling stress during EACH day. 

Some of the most common workplace stressors include: 

• Having to work more frequent or extended shifts or being unable to take adequate breaks.

• Blurring of work-life boundaries, making it hard for workers to disconnect from the office.

• Finding ways to work while simultaneously caring for children including overseeing online schooling or juggling other caregiving responsibilities while trying to work, such as caring for sick, elderly, or disabled household members.

Stress that affects us on a daily basis over a long period of time is chronic stress, which can have negative effects on our physical and mental health.  Our ability to cope with and manage our daily stress is key to maintaining healthy adaptations to stress and reduce the physical effects. 

Here are 3 simple tips to help you manage daily stress while at work:

1) Establish boundaries: When the workday is done, turn off work-related notifications and establish a rule for not checking work emails or messages during off hours.

2) Take time to recharge: During the workday take a few 5-10 minute breaks to disconnect, step away from your computer and phone, go outside, go for a walk, meditate for a few minutes, get a glass of water or snack, or take a true lunch break away from your desk.

3) Make healthy choices: Plan meals and snacks ahead of time! Help yourself make healthy eating choices by planning ahead and make several healthy lunches you can easily grab in the morning to take to work with you; and plan dinners ahead of time to relieve some of the pressure and stress of making dinner after a long workday.  And have a big water bottle or cup at your desk to hydrate throughout the day and avoid too many trips to the coffee station. 

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April is stress awareness month. The first step to reducing our daily stress and its effects on our health is recognizing and being aware of what those stressors are.  The American Institute of Stress is a great resource to learn more about stress, how it affects the body, and healthy ways to manage stress.