Office Stress Management Techniques

Workplace Stress

No matter where you work or what type of job you have, it's likely that dealing with stressful situations is something you do on a regular basis. Every job involves some type of stress, whether it relates to dealing with unhappy customers, covering for co-workers who don't pull their weight, finding money to pay the company's bills, or any number of other types of stressors.

Since experiencing stress is a natural side-effect of working, it only makes sense to seek out new ways to effectively cope with the emotional and physical effects of stress. You can't eliminate every stress-inducing factor from your professional life, but you can certainly benefit from learning and applying tips that help keep stress under control.

Minimize Stress by Choosing Your Battles

One of the most important things you can do is to make a conscious decision not to let small situations and issues escalate to the point where they stress you out at work. Learning to live by the motto choose your battles can really help you keep perspective on the little things that can turn into huge incidents in the workplace.

Nothing is gained from arguing for the sake of winning, or from insisting on having your way all the time. When you find yourself starting to get aggravated or tense in response to a situation that arises at work, stop and ask yourself if the potential outcome is worth the effort. If arguing your point is important because there are serious negative consequences associated with letting it go, by all means that is a battle worth getting stressed over.

However, if one of your co-workers wants to go to battle with you over which local deli will cater the next staff meeting, it probably isn't worth your time or effort to get worked up or stressed out. After all, who really cares where the sandwiches come from? Letting this co-worker get his or her way this time can help you build social credit for a time down the road that you might need assistance or support.

Simple Office Stress Management Techniques

Breathing Exercises

It's a fact that the way you breathe can have a significant impact on the way your body naturally reacts to stress. When you start to feel pressure, your breathing tends to become very fast and shallow. This type of breathing keeps your body from getting a sufficient flow of oxygen. When you start to feel stressed out, it's a good idea to pay close attention to your breathing.

One of the most effective office stress management techniques involves conditioning yourself to engage in deep breathing when you feel your body start to tense. Even though respiration is an involuntary response, you can control it with conscious thought. Force yourself to take deep breaths, holding air in your lungs until you feel them fully expand, and then exhale slowly. Repeated deep breathing when you are feeling anxious can help get your stress levels under control.

Get Organized

Being disorganized is a major source of stress for many professionals. Getting your work space organized organized, whether you work from home or in an office, is one of the most effective and beneficial office stress management techniques there is. When you have to search through stacks of papers and files to find something you need, stress naturally builds. You're much better off taking the time to organize your desk, file completed work, and come up with a system to keep track of your progress than if you just let work pile up at will. If you need help organizing your workspace, consider engaging the services of professional organizer to assist you.

Preparation

A great deal of the stress that people experience over work related situations can actually be avoided by preparing properly. For example, if you start to get really anxious when project deadlines draw near, don't allow yourself to put work off until the last minute. If turning in a project at the eleventh hour causes you a great deal of anxiety, just think how much relief you'll feel when you are able to complete projects before they are due.

Remind yourself that the project is going to take the same amount of time to complete no matter when you begin it. A project that takes 20 hours to complete will take the same amount of time whether you start it today or you wait until 24 hours before it is due. The only variable is related to how much or how little anxiety you are going to deal with as the deadline approaches.

Quick Stress Relief

Although it might not solve persistent issues, temporary stress can be reduced by taking a brief break. For immediate stress relief try:

• A brief, brisk walk, preferably in fresh air
• Drinking some cold water
• Drinking a cup of hot tea or decaf coffee
• Engage in some simple stretching exercises
• Eat a nutritious snack, such trail mix or fresh fruit
• Take a short catnap or powernap
• Squeeze stress 'toys' or balls to get rid of nervous energy
• Take a moment for positive thinking or self-talk, prayer, or meditation

Can Stress Be Good?

While extreme and sustained stress isn't healthy for anyone, there are a number of benefits associated with stress. Experiencing moderate stress can actually be a motivating factor in many situations. Some people perform at peak levels when they experience the adrenaline rush that often accompanies anxiety-inducing situations.

The key to effectively dealing with stress isn't figuring out how to eliminate it. That isn't possible, and really isn't even a desirable outcome. The secret to getting stress under control is learning how to manage it.