You look at the clock and realise you are late again. You eat breakfast as fast as possible, barely tasting it, and rush out the door.

But you are stuck in traffic for an hour because someone cut off another driver, causing a huge accident. All around you, people are honking their horns in frustration.

Better Ways to Reduce Your Work Stress than with a Stress Ball

1. Work stress can be an incredible source of fatigue.
2. Work stress is at an all-time high, but why is this the case?
3. Fight back and find ways to reduce your work stress.
4. Do not let work stress beat you.

Do you often feel like nothing will go right? Hair-raising things happen, you get on your nerves, and there is nothing you can do about it.

You are not alone. Every year, millions of people experience stressful work conditions. Some even have to take time to recuperate from the extreme stress.

Many of us are juggling between different tasks and increasing workloads, deadlines, expectations and targets.

Work stress is any frustration, dilemma, or conflict that arises from your job. The whirlwind speed and tangled chaos crank stress to a higher level.

According to statistics, the average worker is less productive when they feel stressed out at work.

Work stress also brings additional physical and psychological health issues that further exacerbate the problem.

The truth is, stress is not going anywhere. It is woven into the fabric of our daily grind. It should not be something we try to avoid. That is impossible.

If anything, it should be talked about openly.

Work stress can result from many things, such as tight deadlines, piling up obligations, unmanageable workloads, or poor management.

But one thing is sure: it does not make for a fun day at the office.

There are many reasons why you may be stressed out at work. Whether you work from home or in an office, it is important to identify the causes of your stress.

Can you relate to some of these stressors?

1. You do not have enough control over your work. You have to ask for permission for every little thing. You might be stuck in a position where you are unsure what to do next or how to do something, a recipe for stress.
2. You are unsure what your boss is looking for, or your co-workers have not told you what they need from you. Sometimes, it feels like climbing a never-ending mountain.

You might try hard to get everything right, but end up nowhere because nobody bothered to tell you what “right” was!

3. There is a bad working relationship with someone else. This can be anything from not getting along with your boss to being bullied by another employee.

Either way, if somebody is making it harder than it already is to do your job, that is going to cause some major stress.

4. When you work from home, you feel pressure to complete responsibilities while balancing your personal and professional life.
5. It would seem that the traditional 8-to-5 does not cut it for people’s crazy schedules anymore.

Employees are working longer hours and taking on more responsibilities than ever before.

6. A worker’s stress level can be proportional to their workload. If understaffed, they are expected to take on more tasks than they would if they were part of a bigger team.

This not only decreases their efficiency but also leads them to experience mental fatigue that can trigger higher levels of stress.

7. Another factor is the perception of job security.

If an employee feels like there is a good chance that their job could be eliminated in the future, then all of their actions will be coloured by this fear.

They will do things that “safeguard” their position rather than what is best for the company, and this can lead them to feel trapped in an impossible situation.

8. How much control do you have over your job duties and schedule? Employees who enjoy some freedom in these areas tend to be happier and have lower levels of stress when compared with co-workers who have no such control.
9. You have a boss constantly breathing down your neck; s/he probably does not trust you to do your job well.

That makes you feel like they do not value you as an employee. You will be less engaged and motivated to perform at your best. It creates a vicious cycle where everyone feels stressed out and unappreciated!

10. Another type of workplace that can cause stress is one where there is pressure to perform at peak levels.

If you are constantly being pushed to do your best and then told when you fail, it is easy to feel like there is no room for error.

This pressure comes from management, which expects perfection from employees without giving feedback or support (managers also tend to be overworked).

Whatever is causing your stress, it is important to know how to fight back and reclaim your calm.

Fortunately, there are some potential solutions:

1. How do you start your day? Are you rushing around trying to get out the door on time? Ever catch yourself running on empty because sleep won’t stick around?

Try setting aside a few minutes every morning to relax and breathe deeply.

Breathing exercises will help you clear your mind and give your body the oxygen it needs to get off the launching pad.

Then you can use those extra minutes for whatever else is important in the morning: maybe you want to spend some quality time with your beloved, or you want a few extra minutes in bed (no judgment :-))

2. Consider why you are stressed. Work to change the things causing it. If your workload is overwhelming, look into ways to ask for help or to delegate (if you can).
3. If you do not feel you fit in with your coworkers, consider networking opportunities or social outings that could help you get to know them.
4. Make sure you take enough breaks throughout the day to give your mind some rest from concentrating so hard.
5. Instead of working through your lunch break, take a break. Get some fresh air!
6. Do not bring your work home.

Set boundaries between work and home life. When you get home, do not check your emails anymore.

7. Get out of your chair as much as possible.
8. Change the scenery. Work from another spot. Go to the library or a coffee shop during lunch.
9. Take pictures of things that calm you and place them in easy-to-see spots.
10. Do not be afraid to ask for help!
11. Let go of perfectionism.
12. Stretch your legs – it might not seem like much, but moving will help you recharge and be ready to go again.
13. Focus less on problems and more on finding solutions.
14. Be mindful of posture. Your body and mind communicate, so sitting up straight or walking around can help you feel more in control of a situation.

Sit up straight. Stretching your spine, lifting your chin and keeping your shoulders up can help reduce feelings of anxiety and stress.

Plus, it will also make you look more confident in meetings.

15. Eat some protein. Low blood sugar can make it harder to focus, so have a healthy snack.
16. Organise your desk. You will feel more in control if your workspace is tidy and under control.
17. Reward yourself for completing a difficult task.
18. Try talking to someone about your stressors (such as a friend or mentor).

Sometimes venting helps us feel better!

19. Fill up that water bottle. Dehydration often leads to headaches and feelings of exhaustion.

Make it simple: drink 6 to 8 cups of water daily to stay fresh, focused, and feeling good.

20. Take breaks!

It seems counterproductive, but short breaks help you to feel refreshed and ready for the next task.

It does not need to be extravagant or time-consuming. A break could simply be walking away from your desk for a minute or getting some sunshine for a few minutes. If you have more time, walk around the block or have lunch outside.

21. Listen to music that brightens your day. Whether it is calming jazz or upbeat pop music, tune into the songs that help you feel better. Be sure to use headphones so as not to bother your coworkers.
22. Offer to help someone else with their work.

Volunteering to do an extra task can give you an immediate sense of accomplishment and help you feel more in control of your workload.

Helping others is one of the best ways to build good relationships.

23. Get organised by making daily, weekly, and monthly checklists.

Start writing things down in lists. That way, you can see progress as you go through your day, week, or month, which makes it easier to stay motivated and calm.

24. Learn to say no. You are only one person, but sometimes the demands on your time can make it feel like there should be ten of you.

Learn how to say no so that people respect your boundaries and know not to overburden you with unreasonable requests.

25. Sometimes we need to step back from work and unwind.

It might seem insurmountable, but with creativity and planning, you can reduce work-related stress.

26. Re-centre! When you create a calendar for the week, how much time do you set aside for lunch or exercise?

When was the last time you went out to dinner with friends or took some time to sit in a coffee shop, alone or with someone you love?

Make sure these activities are included in your weekly schedule. If they are not already there, add them now!

27. Eat well and exercise regularly.

The better your physical health, the more you feel energised at work and less stressed out when things go wrong.

28. Find ways to unwind after work. Read a book, play with your pet, take a walk outside. No matter what brings you joy, do it regularly.

29.  Get enough rest. Sleep deprivation worsens challenges, so get 7 – 9 hours of sleep every night.

Working is essential to our livelihood, but the stress it induces can be crippling at times. Thankfully, though, there are ways to combat work stress.

If you are feeling the crunch at work, the tips above can help provide some respite from the grind. Do not let the stress beat you.

Modify your environment. Try to solve problems sooner, be flexible, and expressive about your feelings. Harness emotional support.

By implementing some of these strategies daily, you might find yourself less stressed and more productive.