- Chris Campbell
- Friday, July 22, 2022
Is work stressing you out? If it is, you’re in the majority. According to a study conducted by Stress.org, “83% of US workers suffer from work-related stress, with 25% saying their job is the number one stressor in their lives.” Even more alarming, “around one million Americans miss work each day because of stress.”
So, what can be done to help lighten the load? A great way to start is by prioritizing self-care. You can’t truly help anyone else without first making sure you’re taken care of. A few simple changes to your work routine can significantly reduce work-related stress and help you take on your day-to-day responsibilities. Here are seven tips to help you get started:
Narrow Down Your Goals
Alabama Football Coach Nick Saban has an acronym he uses to keep himself and his players focused on the present, that acronym is W.I.N. (what’s important now?). By asking yourself that question, you get a better idea of what tasks are urgent and what you can go back to later. You may find that you’ve been spending too much time on things that don’t need your immediate attention and not enough time on the things that are important today.
Organizing your priorities can also mean making a daily list of goals. Every morning, write down 3 things that you want to accomplish before the end of the day. Having those specific tasks to focus on will help you avoid distractions and keep you locked in on what’s truly important right now.
Positive Affirmations
Legendary M.C. Phife Dawg said it best, “if I don’t say I’m the best, who will?” It's important to be your own cheerleader and make sure you stay in a positive headspace throughout the day. Write a few positive affirmations in a notebook or put them in your phone. Read them to yourself every morning when you wake up to start your day on a positive note. Erase affirmations and create new ones as needed. Whenever you’re feeling overwhelmed or mentally fatigued, look at them to remind yourself that you can handle any problems that come your way. Here are some examples of positive affirmations that you can use:
- “I am capable of achieving anything I put my mind to”
- “Today will be a great day”
- “There is nothing that can stop me from achieving success and accomplishing my goals.”
- “I am doing everything I need to grow and achieve my dreams.”
- “I will handle any stress that comes my way with calmness and patience”
Think about the words you need to hear right now and what’s right for you. Write them down and remember to go to them whenever you feel like it’s necessary.
Organize Your Workspace
You need to make sure your workspace is conducive to your success and well-being. How can you be clear-headed and focused if your desk looks like a tornado just went through it? Take some time to observe your workspace and decide if the current setup works for you and is helping you. If not, it’s time to reorganize and rearrange. Get rid of those items that sit on your desk all day but you never use. Remove as much paper as you can from your desk and folders, as it tends to lead to an unnecessary mess.
It’s important to personalize your workspace as well. Put a couple of those positive affirmations you made on your locker or your desk. When your workspace is organized and free of clutter, your headspace will naturally follow suit.
Stay Hydrated Throughout the Day
If you find yourself feeling fatigued mentally and physically at work, it could be because you’re not drinking enough water. We use water every day in one way or another, but we often underestimate the impact dehydration can have on our work performance. Some of the benefits of staying hydrated are increased energy levels, headache prevention, improved mood, amongst many other things. Invest in a reusable water bottle if you don’t already have one and try to drink at least six cups of water daily. The benefits you see at work and in your personal life will be worth it.
Make a Work Playlist
If you’re able to listen to music while working on a task, create a playlist that keeps your spirits up and helps you stay motivated. Music is scientifically proven to improve your state of mind and decrease stress. When listening to a song you like your brain releases dopamine, also referred to as the “happy hormone,” which leads to an enhanced mood. Listening to music while working can also increase your ability to retain information. Create a playlist of some of your favorite songs and have that ready to go while you’re working on your more time-consuming tasks. I mean, is it even possible to be stressed out when you’re listening to Sade?
Wear Outfits that Make You Feel Good
As the saying goes, “if you look good, you feel good.” Wear clothes that make you feel confident when you head out in the morning (but keep it work-appropriate). It’s not about finding what’s trendy as much as it’s about wearing something that you like! If you’re fortunate enough to work for a company that values personal expression and creativity, really experiment and try some different looks. This also isn’t something that you have to break the bank to do. There are some pretty good options in Columbia if you’re looking to update your wardrobe on a budget. A new outfit could be the additional confidence-boost you need to take on the day!
Take Advantage of Your EAP
One of the best things you can do for your mental health is find a counselor or therapist to talk to. If the organization you work for has an Employee Assistance Program, take advantage of any free counseling sessions you receive and other resources available to you. If your employer doesn’t have an EAP program, there are great resources such as BetterHelp and Psychology Today that can assist you in finding local specialists to talk to either in-person or virtually. There’s no shame in seeking professional help with navigating your personal and professional life. Talking things through with someone can help you see past and present situations with a whole new perspective and tackle future problems in new, healthier ways.
Hopefully there’s something you can take away from this list and incorporate into your day-to-day work routine. The stressors and struggles of the workplace are unavoidable, all we can do is put ourselves in the best position possible to take on whatever comes.
Thanks for reading!
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