Dealing effectively with work stress is important. Not knowing stress coping techniques can leave one working in a rush that most likely will produce a result with low quality and many errors. Effective management of multiple projects, competing priorities, and tight deadlines guarantees delivery of a job well done less the backlog, burnout, and stress scenarios. On the other hand, constant stress at work, eventually, will affect one’s workplace health, and in time, personal affairs.
Here are stress reduction techniques to handle work stress when on the clock.
Technique 1: Find Out When the Boss Really Needs It
“A lot of deadlines are really just BS requests that filter down from on high,” says Peter Wylie PhD, EdD, a nationally recognized industrial psychologist, and data analyst consultant based in Washington, D.C.
Rather than blindly buying into someone else’s sense of emergency, discuss with the manager calmly and realistically what all the rush is about and how to accomplish the work together. Many times managers give in to demands for an extension before work even begins.
Beware of the Imposter Syndrome that frequently happens to new managers including people in leadership positions for years or decades.
Technique 2: Clearing Workplace of Clutter is Stress Management
Never underestimate the importance of a clean and clear workplace. Working on a deadline whilst anxious about the work environment will affect concentration, communication, and quality of work.
Therefore, clear your workplace of clutter and leave only things that are relevant to the current concern. Prioritize and focus on urgent tasks. Take away other tasks that are neither urgent nor important. Things not relevant will only divert attention, blur focus and increase work stress.
Technique 3: Be a Smooth Operator Working Job
List all the things that one needs to finish the urgent task. Break down the task into manageable steps and note the completion of the components. Be realistic and delegate to reduce work stress. Be patient and positive with coworkers.
Do not panic! However, be aware that there is a deadline to deal with. Controlling the push is also controlling time-wasters and chaos-defeating habits. When in panic, lower your gaze towards the floor until it has passed satisfactorily.
“Schedule time segments that match energy level,” says Denise Dudley, PhD, co-founder of SkillPath Seminars based in Kansas. Working hours are sacrosanct, so, avoid all distractions at this period.
Technique 4: Conquer Desire to Procrastinate
Stop holding back! Fearful thoughts on top of the anxiety are signs of a desire to procrastinate.
Try to think about the reality of the situation then aim to accomplish one small part of the project. Chances are that one day of productive work will push things that seem uncontrollable as well as the unrealistic.
On the other hand, avoidance or denial only leads to more pressure and more work, a consequence that become worse with each chain of the thought. So, move and face it! Finishing tasks will make things better.
Technique 5: Focus Action for Better, Not Perfect
Conscientious, committed employees have two things in common: (1) wanting more to do, and (2) wanting to do it all well. However, there are times that too many projects turn in to many conflicting schedules. During such times, take steps backward and try to spot the hidden shortcuts present in projects without compromising quality--steps that guarantee critical tasks will not fall through the cracks.
Focus to accomplish a result better than the last one. “You’ll never make a deadline if you think your product has to be perfect,” says Dr. Linda Sapadin, a clinical psychologist and the author of the book, The Six Styles of Procrastination How to Overcome Them. There is no such thing as perfect, so, settle for better.
Technique 6: Take a Break to Focus on the Rest of the World
At the end of each project, stop, turn your phone back on, unlock your door, and allow yourself to focus on the rest of the world. When the timer goes off, stop, and move out of it. Stretch and exercise can help prevent muscle aches and can reduce work stresses level.
Work stresses are inevitable. Therefore, one needs to work out strategies for stress relief and stress reduction to improve workplace health. One stress coping technique is taking a short walk during lunch break. The short “time out" can trigger brain chemicals that improve mood and focus. At the end of the day, contemplating on accomplishments improves sense of meaning and purpose to life.
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