It is a plum job all right – the power, the social status, the money, the luxury … but then see the flip side of it – You don’t eat lunch, you lay awake at night obsessing over your to-do list, you spend half the weekend worrying about Monday morning. Try as you might, relaxing is just not an option. And then your work stress is starting to affect your personal life. Here’s some good news: It’s perfectly normal to be anxious about your job. And the better news: There are some simple changes you can make to gain more control over your work life and be able to relax again in your free time.
Relook your morning activities
Every morning, are you waking up opening your eyes and ears to your virtual avatar? Little wonder you feel frantic and four times your biological age! Instead, consider easing yourself into the day. Spend a few minutes meditating, do a quick morning yoga sequence, go for a jog, or take a few minutes looking at nature. You will have a more relaxed approach to your day
One of the biggest mistakes people make that causes work stress is the lack of pre-planning. You are reacting to issues and problems instead of preparing for them. Plan out your week. Figure out your most productive time and maximize your tasks and responsibilities when you are at your best.
Take Control of What You Can
Not feeling in control can often contribute to anxiety about work. And while getting in control of your entire work life is a longer-term project, there are smaller things that you can organize in no time to ease some of your anxiety. For example, organize your inbox, prioritize your to-dos first thing in the morning and so on
Keep your Job in Perspective
Sometimes, when tension peaks at work, we feel a heart rate surge. While it is important to be committed, meet deadlines and perform at work, you should also remind yourself from time to time, that the building up stress-levels is not the answer. More often than not the stressed-tensed mind will aggravate the issue/problem rather than solving it. More so it will take a toll on the health which in turn will further hinder your performance. In case of difficult situations, keep calm, take a deep breath and see how to work around the situation keeping damages to the minimal
Multi-tasking can reduce productivity, and in the end, you aren’t accomplishing everything. Make a list of items you need to complete and focus on one at a time. Turn off all the distractions and block out your calendar to do only that one item. You will be surprised at how much quicker it gets done than if you were distracted!
Don’t Try to be Perfect
This is something I have struggled with a lot. Every day I used to make an after list of ‘How I could become Picture Perfect’, until a wise soul told me “You know, you don’t have to be perfect.” I then realized I had a much higher standard for myself than all the others in my team. Slowly, I learned to accept practicality and do the best job with the given resources
Don’t try to be a People Pleaser
Make a priority list and start saying no. Don’t worry about being a people pleaser. Not everyone will like you, and not everyone will be happy with what you do and say. Strive to earn respect from the people you work with instead.
Learn to say no or present your boss or co-workers with reasons why you can’t do what they have asked of you. If you have too much on your plate – say so. Also, set realistic expectations. That way both of you are on the same page and he doesn’t come asking about it an hour later.
Stay out of your inbox
Your inbox does not need to be turned on all day. Just because you received an email doesn’t mean it requires an immediate response. You can’t live in your inbox because you won’t get the important things done. It takes four hours to do any productive project, and you won’t be able to do that if you are always reacting and putting out fires.
Turn off your automatic email notification. Or even better, turn your inbox offline and focus on the big tasks that need to get done. Set a schedule to check your inbox at certain times. If this is an issue with people you work with, let them know this schedule or leave an automatic out-of-office message that says, “In an effort to serve my clients, I am only checking email at….Emails will be returned at that time.” React when you want to react.
There will always be another email to read and another tab to open on your internet browser—work is infinity, but work without breaks is detrimental to your health. Log off from the digital space consistently every couple hours, even if it’s just to walk around the block and take in some greenery or to chat up with a colleague. Undoubtedly this will help bust stress and rejuvenate when you get back to work
Track your stressors
Many people don’t even realize they are stressed. Stress is the loss of control of your life. It is setting up expectations improperly. Stress comes from other people’s pressure on you to perform or deliver. Beating stress allows you to take more control of your life. Keep a journal for a week or two to identify which situations create the most stress and how you respond to them. Record your thoughts, feelings, and information about the environment, including the people and circumstances involved, the physical setting and how you reacted. Develop healthy responses.
Assess Your Food and Drink
Monitor your intake of caffeine, sugar, and processed foods? That’s like pumping fuel into your tensed and stressed mind. Try making a few healthy swaps – drink water or herbal tea instead of caffeinated drinks. Instead of reaching for sugary processed foods when you’re stressed, try balancing foods like blueberries, almonds, and seaweed. The nutrients in whole foods you eat to maintain a balanced diet will not reduce your anxiety, but they very well may help your mental well-being.
Exercise—Even if You Don’t Want To
While you may be thinking a few extra hours of works will help you crack the strategy and deliver a winning sales plan, you’re probably better off doing some strategic sweating. Remember: Exercise doesn’t just burn calories—studies show that it burns off stress and anxiety, too. So even if you are not naturally inclined to work out, see if you can get yourself into a set regimen inspired by a class, a friend who is willing to speed walk or jog with you after work, or even a fitness app or gadget. Your body—and your stress levels—will thank you for it.
Find Time to Decompress
If you are in a work environment that is sucking the energy out of you, make sure you also schedule time for yourself in a better environment with people who fulfil you and build you up. Invite some friends over for dinner or head to the library for the day or watch a movie or play a sport or shop. Do what will make you happy and get your mind off work!!
In most cases, anxiety and stress can be overcome by making work lifestyle changes. This is typically possible in energetic and happening Co-working and Private Office Space such as HQ10 at Guindy in Chennai. At HQ10 Co-working and Private Office Space, we have woven our business model to effectively reduce the varied stresses that businesses are subject to. In fact, we help businesses move towards ‘ZERO STRESS’ and emerge more effective and more productive in today’s go-go-go world.