Career stress? Here's
how to simplify your 9 to 5.
1. Get a Head Start
Leave home 30 minutes
earlier than normal. Studies find that the less rushed you feel in the morning,
the less stressed you'll be for the rest of the day.
2. Bring Snacks
Bring a spill-proof
coffee cup filled with your favorite brew to the office, and have a bag of
nonperishable snacks on hand (try protein bars, dried fruit and nuts, juice
boxes, or pretzels). Going for more than a few hours without a snack can cause
your blood sugar levels to drop, and you'll end up exacerbating stress. This
way, even if you have to work through back-to-back meetings, you'll be able to
grab some fuel.
3. Give Yourself Some
Credit
Most of us don’t take
enough time to praise ourselves for doing things well. So when you’ve completed
an interim or long-term goal, tell yourself—out loud—what a good job you’ve
done. You’ll get a burst of confidence that will go a long way towards helping
you maintain your cool amid the workplace madness.
4. Schedule 10 Minutes
of “Worry Time”
Close your office door
or go sit in an empty conference room and think about what's stressing you out.
Bring a sheet of paper and divide it into three columns: My Worry; Why It
Worries Me; Worst Thing That Could Happen. Once you confront the worst-case
scenario, and realize that it probably won't ever happen, you can get back to
work with your worry load lightened.
5. Manage Your Email
With about 5.5
trillion emails sent each year, it's no wonder your inbox is overflowing. To
keep from stressing out, cut down the amount of time you spend reading and
sending emails. Don't waste a message acknowledging receipt of an email, and
put responses in the subject when possible so you don't have to compose a new
message. Finally, use the “rule of three”: if you’ve gone back and forth on a
topic three times and you’re still confused or have questions, pick up the
phone.
6. Stretch
This is especially
important if you have a sedentary job. Try lifting your legs up and stretching
them for 30 seconds. This movement reduces the risk of blood clots that can
result from sitting too long in one position. Another useful exercise is to put
one arm behind your neck and stretch it by holding on to the elbow with the
opposite arm. Switch sides and repeat.
7. Have a “Perspective
Reminder”
Stress can overpower
you at times, but your troubles are smaller than they seem. To remind yourself
of that, keep a picture in your office—the earth taken from space, a starry
night or the ocean—and look at it whenever you feel overwhelmed. Amid countless
stars and the timeless crashing of waves against the shore, how important is
that deadline, really?
8. Plan Ahead
When work is
challenging, devote some of your down time, like weekends and evenings, to
making a to-do list for the next week. Make a list, place boxes next to each
item, and tick off the boxes as you get things done. You’ll avoid forgetting
anything, you’ll stay focused on the job, and it’s very satisfying to tick off
those boxes.
9. Socialize With
Colleagues
Suggest a once-a-week
gathering with your co-workers where you can talk about a particular work
issue. Use your collective brain to figure out how to do something better,
enhance productivity, or improve relationships.
10. Remind Yourself
Why
Make a display in your
office to remind you of your personal life. Include pictures of your spouse,
children, and pet, a photograph of yourself doing something fun, plus a memento
that reminds you of a special occasion. When you feel yourself getting
overwhelmed and stressed out, take five minutes and simply enjoy the display.
Recall the day each picture was taken. Hold your memento and return in your
memory to the day you got it. Now you’re ready to return to work.
