Stressed at Work? How to Handle Difficult Days

If you’re employed, you’re almost guaranteed to feel stressed at work, at least once in a while. Sometimes that tension may feel like it’s getting the better of you.

As you continue to encounter stressful situations, your resilience may feel more worn down with each incident. You may eventually find yourself reacting instead of responding, which can have negative physical, mental and emotional repercussions.

However, you can control how you react to stress. If you feel like you’re at your limit with workplace tension, take action now.

Surefire Techniques to Combat Job-Related Stress

Try these ideas to develop the ability to cope positively with on-the-job stress:

  1. Take a walk. Walking is perhaps one of the most underrated techniques for reversing the effects of negative situations. For handling stress at work, a brisk walk around the building or around the block can really help to clear your head. A little exercise will also give you the push to make it through the rest of the day.
    • Maintain a brisk pace from beginning to end
    • Stretch your limbs fully
    • Concentrate on your pace and take your mind off of your challenges in the office
  2. Take deep breaths. For centuries, deep breathing has been pinpointed as an effective technique for relaxation. It’s an integral part of popular forms of exercise like yoga, Pilates and even swimming. The bottom line is that your brain needsoxygen, and deep breathing helps your brain get it!To use breathing to help maintain your composure under stress:
    • Stand upright when taking your deep breaths. That way, you’ll feel the effects from head to toe.
    • Keep your eyes closed and focus on listening to your body inhale and exhale.
    • Combine breathing with stretches, lifting yourself up onto your toes and extending your arms above your head.
  3. Avoid engaging with the stressors. Sometimes, having stressors right in your face can make you feel like you’re going to explode! Instead, try bidding a hasty retreat. If you can’t get rid of what’s stressing you, take yourself away from it. Remember, everything ends at some point.
    • If your stressor is a person, take a break from the confrontation. Walk out if you must!
    • If an issue is what’s causing tension, get help addressing the challenge. That way, you won’t feel like you’re in the boat alone.
    • When you return, the issue will either be out of your way completely, or will seem much easier to manage!
  4. Drink cool water. Surprisingly, it’s pretty easy to get immediate stress relief by drinking cool water. When we get worked up, our entire body reacts, and not just our emotions. Drinking water helps to cool down the body and can restore a sense of calmness.

Eliminating stress factors from the workplace completely is almost impossible, even if you work at a spa. On those days when tension seems to get the better of you, you’ll find relief by adapting some of these tips to your situation. You can start forming your stress-reduction habits today and feel the relief immediately!

Ten Ways to Treat Job Stress Without Drugs

Many people use medications to treat their workplace stress and anxiety. However, there are ways you can lower stress naturally. Learning these natural coping mechanisms and integrating them into your daily life can greatly alleviate the stress you feel at work.

How you react to events can make a big difference in whether your work time is enjoyable or miserable. A positive attitude can go a long way toward lowering stress, but there are also other techniques you can use to feel more relaxed as well.

Physical Ways to Treat Job Stress

When you want to handle your job challenges better, getting physical can really help out.

Try these activities:

1. Hit the gym either before or after your workday.
2. Go for a walk on your lunch hour – you’ll burn off some worry and see new things.
3. Squeeze a stress ball or rub a worry stone to give yourself something to focus on.
4. Take a long, hot shower or bath when you get home and let it wash your cares away.
5. Take a moment to take some slow, deep breaths whenever you feel stressed. The extra oxygen will relax your muscles and give you greater clarity in your thoughts.

What alleviates your job stress might be different than what works for someone else. Experiment with different techniques to determine what works best for you. Once you see what works, you can use it regularly to keep your job stress to a manageable level.

Practice with more than one technique so you always have a variety of stress-relieving choices, regardless of the situation.

Mental Ways to Handle Job Stress

You don’t always have to do something physical in order to let go of stress. Mental and emotional options can work, too.

Consider using these mental stress-relievers:

1. Read a lighthearted and enjoyable book.
2. Watch a movie that makes you smile and laugh.
3. Talk with a loved one about a happy time you shared. Reminiscing can be very good for you.
4. Pray or meditate about your concerns and how to deal with them.
5. Recite positive affirmations to yourself each day, before and after work.

Staying positive about any challenges that you’re facing at work is a great help in times of worry and anxiety. While you may not be able to change the circumstances that you’re involved in, you can change how you choose to react to them. When you consciously choose to display positive reactions, you empower yourself to move forward in your life.

Sometimes, medications for stress-related conditions like anxiety and high blood pressure become necessary. However, you may be able to avoid needing these if you use healthy techniques to manage issues at work.

By practicing stress-relieving activities, you may not need medication at all, or may be able to reduce your dependence on it. Of course, if you’re already on medication, it’s important to talk to your doctor before making any changes to your prescribed regimen.

Finally, taking action to move forward toward your goals and dreams will also help lower your stress levels. When you have strong goals and something to work for, you can focus on thinking positively instead of ruminating about stressful situations at your job.