Everyone experiences some stress at work, whether it comes from a deadline, meeting a quota, or as a result of difficult coworkers. Problems arise when this stress becomes too much to manage and begins to influence long-term health. According to the Stress in America Survey from the American Psychological Association, 65 percent of Americans say work is a top source of stress.

A manageable amount of stress helps to keep us motivated. But to keep stress from building to unhealthy levels, it’s important to create a plan to identify what causes you stress and how you will manage your reaction to it.

Get organized

A messy, unorganized office can lead to feelings of stress and lack of control. When you organize files and purge unnecessary items, not only will you feel more in control of your work, but less time will be spent searching for things, which can improve productivity. Make your office an orderly space where you feel relaxed and not frazzled.

Prioritize and delegate

You likely feel pulled in many directions at work with an endless to-do list. Prioritize your tasks each day. Create timelines for longer-term projects to clearly outline the tasks you need to complete. A clearer picture of what needs to be done will allow you to let go of frivolous tasks that keep you from accomplishing more important duties. You can then delegate those tasks to ease your workload and reduce the unnecessary stress that comes with them.

Talk it out

If you have too much to do, admit it. Discuss your work duties with your supervisor or team. Determine a plan to improve productivity and prioritize the most important tasks. Discussing your workload and stress levels is often all it takes to get the needed help.

Practice relaxation

Deadlines and difficult coworkers can take you from relaxed to stressed in minutes. Take time to practice relaxation, which can help improve your stress response during challenging situations. Five to ten minutes of deep breathing, progressive muscle relaxation, meditation, or visualization are easy ways to remain calm. The more you practice these techniques, the better you will get at managing stressful situations.

Find stress relievers

There may be little you can do with the stress that piles up at work, but you have control over how you let this stress impact your daily life. Finding stress-relieving activities that help clear your mind and give you a mental break from work is important. Exercise is an essential stress reliever. Whether you push yourself through a 20-minute high-intensity interval workout or set out for a stroll, moving more helps to reduce stress. Turning to unhealthy foods in response to stress only results in sluggishness and weight gain, which can lead to even more stress. Choosing nutritious foods will keep you energized to face your work challenges. Adequate sleep and taking time for relaxing activities (like yoga, reading, and time with friends) are also important to reduce stress and improve health.

Use your time off

Many people fail to use time off because they cannot take an extended vacation. While a week at the beach is nice, short breaks can be equally beneficial. Simply using a vacation day on a Friday or Monday for a long weekend or taking off an afternoon mid-week will give you a break from your work environment and allow you to enjoy a stress-relieving activity. Take advantage of this time to create a healthy work-life balance.

Sources

• American Psychology Association - Coping with Stress at Work

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.