Do you often feel like you're drowning in a sea of deadlines and demands at work? You're not alone. Stress in the workplace is a common phenomenon, affecting millions worldwide.
However, there are practical strategies you can implement into your daily routine to reclaim your peace of mind.
The Heersink Communications team sat with Kristine Lokken, Ph.D., chief psychologist in the UAB Department of Psychiatry and Behavioral Neurobiology, to explore five tips to manage stress at work effectively.
Establish boundaries
In an era where technology blurs the lines between work and personal life, setting boundaries is crucial. Designate specific times for work-related activities and make a conscious effort to disconnect outside of those hours. By creating a clear separation between work and leisure, you allow yourself the space to recharge and rejuvenate.
“Acceptance and Commitment Therapy (ACT) is a psychological intervention that has wide clinical applications with emerging empirical support,” Lokken said. “One of the six key tenets of ACT is values. Getting clear on your personal values can help guide you in setting boundaries at work so that you can live a life engaged in the things you consider most meaningful.”
Practice mindfulness
“Another core tenet of ACT is being present at the moment,” Lokken said.
Mindfulness isn't just a buzzword; it's a powerful tool for stress management. Take moments throughout your day to pause, breathe, and center yourself in the present moment. Whether it's a brief meditation session or a mindful walk during your lunch break, incorporating mindfulness practices can help alleviate stress and improve focus.
Prioritize tasks
Feeling overwhelmed by an endless to-do list is a common source of stress. Combat this by prioritizing tasks based on urgency and importance. Break down larger projects into manageable steps and tackle them one at a time.
“There is supportive evidence that time blocking (dividing your workday into smaller segments or blocks for focused work), time batching (grouping similar low-level tasks in an allotted time period, such as checking email), and setting SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound) can enhance self-efficacy,” Lokken said.
By focusing on what truly matters, you'll not only increase productivity but also reduce feelings of anxiety and overwhelm.
Foster supportive relationships
Building a strong support network in the workplace can significantly impact your ability to cope with stress. Cultivate relationships with colleagues who uplift and encourage you. Whether it's seeking advice, venting frustrations, or simply sharing a laugh, having a supportive community can provide a buffer against workplace stressors.
Embrace self-care
Amid the demands of work, it's easy to neglect self-care. However, prioritizing your physical and mental well-being is essential for long-term resilience. Make time for activities that bring you joy, whether that means exercising, reading, or pursuing a hobby. Remember, self-care isn't selfish—it's a necessary investment in your overall health and happiness.
Successfully managing workplace stress requires a proactive approach and a commitment to self-care. Integrating these five tips into your daily routine will enable you to reclaim control over your mental health and navigate the challenges of work with greater ease and resilience.