If someone came up with a career that didn’t involve at least a little stress, there would be as many candidates for that position as every other job in the world combined. Stress is simply a normal part of employment that has to be contended with—and a little bit of stress can even improve your performance if you channel it properly. But too much stress is physically and mentally unhealthy and can make you irritable. Chronic stress can even increase your chances of having a heart attack. If you’re having trouble managing your stress at work, check out these tips to quickly reduce your anxiety.
Deep Breathing
If you have serious problems with managing stress, you might need to talk to a counselor or other mental health professional to help you. However, if you’re just having trouble dealing with the obnoxious girl in the next cubicle or getting through a particular project, there are a few easy methods that will help you out.
The easiest? Breathe. When you notice your stress levels, nervousness, or irritation rising, step out of the room and take a minute to yourself. Close your eyes, inhale through your nose (deeply and slowly), once you’ve filled your chest, exhale slowly through your mouth. It may also help you to imagine you’re breathing out all the anxiety and tension crowding your mind. Count your breaths, or count to ten during each breath. This simple technique occupies your mind for a minute and relaxes the brain. Plus, it doesn’t involve any special equipment or a serious time commitment.
Listing
If you’re stressed out from all the tasks you have to accomplish, make a list of them. This frees up space in your mind to actually do those things. You’re also more organized, which can ease stress and make time management and prioritization easier as well. Not to mention, research shows you actually feel more accomplished when you get to mark off tasks as you complete them.
Get Out
Sometimes, you just need a break. In extreme cases, it might be time for a vacation. In really extreme cases, it might be time for a new job. Or, you might just need to clock out for a minute and go for a walk around the block. The physical activity will get your blood flowing, and the sunshine and fresh air can help lighten your mood. Actually take your lunch break instead of working through it; go home, go to a restaurant, or just sit on a park bench for half an hour. Getting away from the stress-inducing situation—even for a few minutes—may help clear your mind long enough to finish your original task. Whatever it is you need to do, do it.
