No matter how much you love your career, work can sometimes be stressful. According to the American Institute of Stress, up to 83% of workers suffer from stress on the job. From increasing workloads to challenging projects, there are moments when you’ll feel more tense than inspired. Not to worry, because there are plenty of practical ways to reduce stress at work and feel better. We made the list below to give you some of our favorite ways to relax and reduce on-the-job tension. Improve your self-care or try a new workplace accessory like reading glasses. When you experiment with each idea, you’ll find what works best for you!
Table of Contents
1. Take Care of Your Eyes
Now more than ever, our eyes get an on-the-job workout. Hours spent on a digital device can make eyes feel strained and tired. If you get a headache or dry eyes at your desk, you may be experiencing digital eye strain or computer vision syndrome (CVS). Blue light reading glasses are an affordable, stylish accessory that can elevate your work outfits and help block some of the blue light from reaching your eyes.
Eye strain isn’t the only eye condition that can lead to stress at work. When you are near middle age, you will begin to notice signs of presbyopia. The eye’s natural aging process causes objects to appear out of focus. Reading glasses and progressive lenses are two options for professionals who need to reduce their visual stress. Readers will help to magnify text and correct presbyopia, while progressive glasses are multifocal lenses. Progressives will make it more comfortable for you to do close-up activities or middle-distance work while also allowing for distance activities like driving. Once you have the perfect eyewear for the workplace, don’t forget to follow the 20-20-20 rule. Take a break every 20 minutes to focus on an object or person at least 20 feet away from your desk. Complete the activity for at least 20 seconds to help work different eye muscles and reduce eye stress.
2. Pause for Relaxation
Even if you consider yourself calm and relaxed, a busy workday can increase tension in your mind and body. Take some time to recharge on your lunch break, and you’ll help yourself power through the afternoon without stress. A quick meditation can slow breathing and signal to your nervous system that it’s time to rest.
You don’t need to be in a Zen Garden or fancy yoga studio to complete a practical and relaxing meditation session. All you need are a few moments of peace and tranquility. Spend a moment alone in your car or a quiet outdoor spot. Use a meditation app or find one of many free meditation videos online to complete your session. You’ll feel your stress melt away as you breathe and focus on the present moment. Return to your meditation as often as you’d like to recharge and reset.
Other relaxing ideas for your workday include deep breathing exercises or a quiet walk through nature. Walking meditation can help clear your mind while you get sun and fresh air. A scenery change can work wonders for your mental health and make it easier to finish a stressful day on the job.
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3. Build Communication Skills
Some professionals feel stressed at work because they need more tools or support. You can adjust your communication style or brush up on your team-building skills to help advocate for your professional goals. To reduce stress and workplace burnout, learn to establish clear boundaries with your coworkers or your leadership team. Sometimes you may need to set new boundaries with your esteemed clients.
For example, you can practice saying no without guilt when you don’t have time for an extra project. You can also ask for assistance when you need to finish a challenging task. If you’re losing out on personal time away from work, make it clear when you’re available to discuss projects. Communicate the hours when you don’t answer calls or emails.
Practice honestly expressing what you need to finish the job or achieve your goals. There are many practical ways for everyone to get on board. Entrepreneur recommends harnessing the power of digital tools and productivity apps so your team can communicate more clearly. Team building exercises can help foster communication and break the ice when work is stressful. Suggest a team-building activity to complete during the day or organize a weekend get-together.
4. Take a Moment to Exercise
Exercise is an excellent tool for stress relief. Research shows that physical activity reduces stress by giving us a break from tense feelings. Exercising also helps to increase mental resilience and reduce feelings of depression and anxiety.
There are many ways to infuse physical activity into your workday. For example, you can take time during your lunch break to jog or walk. Other ways to get moving include stretching in your office while listening to a conference call or lifting free weights at your desk. If you don’t feel like working out during your shift, make time before or after work! Get up a few minutes early for a short yoga session or run around the block.
For those who prefer to exercise at night, you can try winding down with an evening Pilates session or a relaxing moonlight swim. Be creative and find new ways to elevate your fitness. When you find the routine that works for you, stick to it! You may find yourself feeling calmer and less stressed during your workday.
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Relieve Workplace Stress in Your Mind and Body
It’s not always possible to eliminate workplace stress, but you can do your part to reduce your tension and feel better during the day. First, take note of what’s causing your discomfort. Once you pinpoint the reasons for your stress, you can take steps to be more relaxed and joyful on the job.
Sometimes, the solution is simple. A pair of stylish reading glasses or blue light glasses may be all you need to enjoy yourself and feel rejuvenated in your career. In some cases, learning new communication skills or collaborating in a fresh way with a coworker can make a difference. Everyone deserves to feel joyful and inspired on the job. With new accessories and tools available, you’ll improve your professional experience.