15 Ways to Reduce Stress at Work

Looking for ways to reduce stress at work?
Anecdotal evidence suggests that many of these
techniques are effective. The key to success is
finding a technique that works best for you, so you
may want to try several different methods.

1. Skip the second cup of coffee
The caffeine in two cups of coffee adds 16 beats
per minute to your heart rate and makes you more
irritable and anxious.

2. Make a mental getaway
Visualise yourself in a high place with long
distance views of natural surroundings. If you really
concentrate on that image, you will feel a sense of
relief.

3. Walk and talk
When possible, discuss stressful objects with
others while you are strolling. The conversation will
seem less formal and you will avoid eye contact,
which can generate extra anxiety and tension.

4. Keep things moving
If you have to juggle multiple projects and you are
stuck to one, move on to another and come back
to the stickler later. You will keep yourself from
panicking and be able to approach the problem
with a fresher, more positive outlook.

5. Smell the oranges
Keep a fruit on your desk. Knowing that you will
eat it later is a cue to relax.

6. Take an exercise break
When you feel tense, take some time to exercise.
Set aside between 30 60 minutes a day and the
calming effects will last about 24 hours.

7. Unshoulder those burdens
Because a round-shouldered hunch tips your head
slightly forward, it tightens your shoulder and neck
muscles. Release that tension with shoulder rolls.
Start with your shoulder levels and square. Roll
them forward 10 to 15 times, as if you were trying
to paddle a boat with your shoulders. Then roll
them back.

8. Change position
Moving to a different chair or standing up from your
seat can literally make you see things in a slightly
different way. It helps to distract you from stressful
thoughts, alert your thinking patterns and provides
a new perspective.

9. Get to the point
Start phone calls with important business and save
small talk for the conclusion. You will waste less
time and be able to wrap conversations on a
personal note.

10. Let them wait
Instead of diving for the telephone, let it ring for two
or three times before picking it up. Not responding
to a stressor can help defuse tension. This will give
you a feeling of control, and makes you feel more
calm, confident and competent.

11. Speak slowly
Fast talking is a sign of stress. Use an unhurried
cadence and you will slow your breathing. You will
also sound less agitated.

12. Stifle the Back-to-You syndrome
Do not let subordinates delegate tasks back your
way. You will need to exercise control over the
people reporting to you in order to gain control over
your own time.

13. Seek solitude
Escape for a few quiet moments every day. Go to
a company library or empty conference room to let
your mind wander briefly without interruptions.

14. Pace yourself
Schedule the most taxing jobs for the times when
your energy is naturally high. Likewise, if you are
prone to low energy late in the day, for example,
use that time to read industry journals or opening
mails.

15. Nail it down
Stop searching for your appointment calendar and
address book. Buy a large sized version that
cannot be mislaid.