“I’ve been feeling a lot of extra pressure at work lately and it seems like my head is spinning. I can’t stop worrying about everything I have to do at work, even when I’m at home. ” A friend recently told me this while we were catching up on the phone, and it made me think about the similar conversations on this topic that occur around the world every day. In fact, according to a Northwestern National Life survey, 40% of workers surveyed reported their job is “very or extremely stressful” and the National Institute for Occupational Safety and Health (NIOSH) reports that 25% of workers view their jobs as the number one stressor in their lives.
Time-crunched employees in stressful work situations are often tempted to try to intensify their efforts and just “work through it.” While this is a natural reaction, taking a short break will help lower your stress and allow you to tackle your work more effectively. Here are a few common techniques you may want to use to lower your stress without losing valuable work time.
- Take deep breaths. Simply taking ten deep breaths can slow your heart rate and lower your blood pressure.
- Exercise. Although you may not have time for a long, relaxing run or walk, taking a quick walk around the block or doing light stretches at your desk can ease your stress.
- Take a peek at some favorite pictures. Looking at pictures of friends, family members, a pet, or even a favorite vacation spot can remind you of relaxed, happy memories.
- Chew (sugar-free) gum. Just do it quietly so you don’t stress out the co-workers within earshot!
- Be grateful. Take a few minutes to make a list of the things you’re grateful for in your life. You’ll feel the stress melt away when it’s put into perspective.
Have any of the suggestions above worked for you in the past? What other techniques do you like to use when you’re feeling the pressures of your work? Leave your comments below.
Hi! That is interesting. I actually do do the "just work though it" mantra most of the time. However, I do see the benefits of small breaks–with the obvious caveat of not allowing those breaks to compound to a point where productivy lacks MORE than it would without them. Personally, on a more macro level, I believe the US could benefit by corporations adopting German based models where the focus is placed on being on-task nearly 100% of the time while at work–thus maximizing productivity–and then have workers be rewarded by increased vacation time. The Germans have some of the highest productivity ratings in the world but yet enjoy far more lesiure time than the average American worker. (Some of which is government madated–but I'm not arguing that that should occur). OR, corporate US could move toward a more results-oriented workplace where each employee is held to task by specific goals that need to be met, and things like vacation time and hours are indivudually managed by each employee. Of course, this comes with the increased understanding that each employee is highly responsible for the results they produce and, as a result, some job security is sacrificed. A good deal of reporting has been focused on this idea lately, and, to a large extent, the jury is still out, but I would be very interested to see how these few companies measure up in terms of productivity in the coming years.