How to Manage Office Stress and Anxiety
At the turn of the century, many people have thought that office work will soon be reduced. The advent of labor-saving devices such as computers, modems, faxes and cellular phones was seen to ease up life’s pressures. A four-day workweek, possibly even three, is forthcoming. But to many people’s dismay, their longing for more time for leisure and enjoyment has not been fulfilled. Instead, they have been stoned with the cruel reality that they have to work harder and longer than ever to keep up with the rising costs of commodities.
As people try to manage work, career, and family responsibilities and obligations, they see themselves experiencing more stress. Anxiety stirs in them, burning them out.
1. Start the day with a short prayer and meditation.
Instead of rushing out of bed and into work, start your day by enriching your soul with a simple prayer of thanks to the Lord. Say “thank you” for the gift of a new and refreshing day. Ask for forgiveness for the offenses you have done and earnestly ask for His guidance and blessing throughout the day. Read a short passage and meditate on this peaceful thought for at least 5 to 15 minutes. Starting your day in this manner will give you a sense of peace that will surely last all day.
2. Eat a healthy breakfast.
To be able to handle well all business transactions and work tasks to the best of your abilities, take proper and healthy nourishment. Eat a healthy bowl of cereals before you got to work and down it with a glass of warm milk. Cereals are rich in complex carbohydrates that will give you the needed energy to tackle all tasks and duties. Milk is rich in protein and calcium that will also boost your energy.
3. Say no to coffee.
Forget that morning dose of coffee. The caffeine in coffee causes restlessness, shaky hands, and irritability. These symptoms will only increase stressful feelings. You would not want to bring havoc to your already hyped nerves now, would you?
4. Arrive early at work.
Arriving early for work has its benefits. You would not have to rush into your desk and frantically catch up lost time. You would not be worried about being called by the human resource department for tardiness. You would not be terrified seeing the look of disapproval from your workmates and boss’s faces. Hence, arriving 10 to 15 minutes earlier can greatly reduce stress.
5. Organize and prioritize your tasks.
Create a list of daily tasks and long-term projects that you need to carry out and accomplish. Analyze which on the list are necessary and immediate. Place these tasks on the top of your list while reduce to the bottom of the list the unimportant ones. Post notes and reminders on your desk, inside your cubicle, or on your cellular phone so that you will not miss deadlines.
6. Do not over-commit.
Sometimes, in your desire to impress your boss or get the approval of your co-workers, you take more tasks than you can handle. You think you can do all things and fit them into your schedule, but in all honesty, you cannot. There is just too much work for you to do and so less time to accomplish them. When you don’t get them done on time, your nerves suffer all the damage. So, do not be afraid to refuse.
7. Pat yourself on the back.
For every task you finish, take a second or two to pat yourself on the back. Giving yourself some credit for finishing an assigned task will help shift your perspective. Complimenting and acknowledging the efforts and success you have toiled will also boost your self-esteem and energize you for more work.
8. Be friendly with co-workers.
Establishing not only a good working but also a friendly relationship with your co-workers can make work life easier for you. With someone to humor with during lunch breaks or overtime, you are fortified against the bad effects of stress.
9. Take your lunch out.
When noon time strikes, you should take this opportunity to get out of the office. Have your lunch in a park or somewhere where the view is nice. Enjoy a few minutes of break from stacks and piles of paperwork.
10. Leave work problems at the office.
To feel the comfort of being at home at last, leave your cares behind at the office. You have already contributed enough work for the day. It is now time for you to rest your aching limbs and stressed nerves. If, however, your symptoms persist, try to get help for anxiety. Visit your company’s resident physician or go the nearest clinic in your neighborhood. The root cause and its physical symptoms need to be addressed early on its stages to prevent complications.
Work life need not be stressful. Keep in mind these 10 simple ways to de-stress and you will feel more refreshed and more motivated to show up for work every single day.
Ryan Rivera is a former anxiety patient who now serves as an inspiration to others with the same condition. He shares and writes his experiences at his website www.calmclinic.com.