According to the American Psychological Association, almost half of all Americans (45 percent) report feeling stressed about their work. And that’s not even counting the people who feel stressed about their personal lives! It’s no wonder so many people are struggling with anxiety and depression. This blog is going to talk about 11 ways to decrease stress levels during and outside office hours.
In Office Hours:
If you struggle with stress during office hours, there are a few things you can do to try and decrease your stress levels.
1) Take breaks throughout the day:
When you’re feeling overwhelmed or stressed at work, taking a few minutes to yourself is essential. Step away from your desk, take a walk outside, or just close your eyes and breathe deeply. Taking even just a five-minute break can help you feel refreshed and more able to handle whatever is stressing you out. If possible, try to take a longer lunch break or leave early one day each week. This will give you time to relax and decompress outside the office. Even if you can’t physically leave your workplace, there are still things you can do to take a mental break. For example, listen to calming music, read for pleasure or journal about something unrelated to work.
2) Set boundaries with your work:
One of the main reasons people feel stressed at work is because they’re unable to disconnect from their job. It’s important to set boundaries between your work life and personal life. When you’re at work, focus on work. And when you’re at home, focus on relaxing and spending time with loved ones. This can be difficult if you have a demanding job, but it’s essential to try to stick to your boundaries as much as possible. If you find yourself thinking about work when you’re supposed to be relaxing, try to do something that will help you refocus on the present moment. For example, take a few deep breaths, go for a walk, or call a friend.
3) Make a list of things to do:
One of the best ways to reduce stress is to make a list of everything you need to do. This will help you feel more organized and in control. Seeing everything written down in one place can also help you prioritize your tasks. And once you’ve finished something, be sure to cross it off your list! This will give you a sense of accomplishment and help motivate you to keep going.
4) Network with co-workers:
Having a good relationship with your co-workers can significantly affect how stressed you feel at work. If you don’t know your co-workers very well, take some time to get to know them. Invite them to lunch or coffee, and ask about their interests outside of work. Building relationships with your co-workers will make it more enjoyable to come to work each day and help you resolve conflicts more effectively.
5) Delegate and ask for help:
Trying to do everything yourself can be one of the quickest ways to become stressed out. If you’re feeling overwhelmed, delegate some of your tasks to others. And if you’re having trouble completing a task, don’t be afraid to ask for help. Chances are, someone else will be more than happy to lend a hand. Asking for help can also make you feel more connected to your co-workers and build trust within your team.
Outside Office Hours:
Now let’s talk about what you can do outside of office hours to reduce stress. Of course, just because you’re not at work doesn’t mean your stress magically disappears! In fact, many people find that their stress levels actually increase when they’re away from the office. But there are still things you can do to manage your stress levels.
6) Get enough sleep:
One of the most important things you can do for your stress levels is to get enough sleep. When you’re tired, everything feels more difficult and stressful. But when you’re well-rested, you’re better able to cope with whatever comes your way. Aim for seven to eight hours of sleep each night, and make sure to create a relaxing bedtime routine. This can include reading, taking a bath, or doing some gentle stretches. Sleep deprivation can significantly impact your mental and physical health, so it’s essential to ensure you’re getting enough rest.
Exercise is another excellent way to reduce stress. When you exercise, your body releases endorphins, which have mood-boosting effects. Exercise can also help you sleep better, which can further decrease your stress levels. And if you can find an activity you enjoy, such as hiking or dancing, that’s even better! If you don’t have a lot of time for exercise, there are still things you can do to get moving. For example, take a brisk walk around your neighborhood or do some simple exercises at home. Even just a few minutes of movement can affect how you feel.
8) Eat healthily:
What you eat can also impact your stress levels. Eating plenty of fruits, vegetables, and whole grains will help your body to function at its best. And avoiding processed foods and sugary drinks will help you to avoid the blood sugar highs and lows that can make you feel more stressed out. It’s also important to stay hydrated by drinking plenty of water. When you’re dehydrated, your body doesn’t function as well, which can lead to feelings of fatigue and stress. So make sure to drink enough water throughout the day!
9) Get something to help your body and mind relax:
You can do plenty of things to help your body and mind relax. This might include taking a yoga class, listening to relaxing music, or spending time in nature. Everyone is different, so find what works best for you and make sure to schedule some time for relaxation in your week. Delta-THC can also be helpful in reducing stress levels. Delta-THC is a compound found in cannabis that has been shown to have anxiety-reducing effects. If you live in a state where cannabis is legal, you may want to consider trying Delta 9 THC to reduce stress levels.
10) Spend time with loved ones:
Spending time with loved ones is a great way to reduce stress. Whether you’re catching up with a friend over coffee or spending an evening with your family, quality time with the people you care about can help you feel more relaxed and happy. If you don’t have much time for socializing, there are still ways to stay connected to loved ones. You can send a text, give them a call, or even just chat online. Staying connected to the people you care about will help you feel less alone and more supported.
11) Allow yourself to take breaks:
When you’re feeling overwhelmed, taking a step back and giving yourself a break is essential. This might mean taking a few minutes to yourself during the day or taking a vacation from work. If you can, try to take some time off to relax and rejuvenate. However, even if you can’t get away for an extended period of time, there are still things you can do to reduce your stress levels.
There are many things you can do to decrease your levels of stress during and outside office hours. It is crucial to reduce your stress levels as much as possible to maintain your mental and physical health. Try out some of the tips listed above and see what works best for you!