Don’t let stress interfere with success
Do you always feel anxious, irritable or tired at work? Are you experiencing a lack of interest in work? These symptoms could point to excessive workplace stress. You can’t always avoid the tensions that occur on the job, but you can manage it with the following tips.
Organize the day in 5 minutes
According to a recent study, less than 40% of a workplace’s time is spent on important tasks. That’s why experts recommend using the first five minutes of your workday to create a to-do list for scheduling tasks and assessing priorities before you start work. A to-do list can reduce stress by helping you focus on important jobs, keep track of all your responsibilities and increase productivity.
Batch-process your emails
According to research, emails are a huge source of stress at work because each message represents another demand on your time and another decision to make. Combined with round-the-clock notifications and the pressure to respond instantly, email stress harms productivity and leaves less energy for the tasks that matter.
Studies have shown that batch-processing emails - checking and responding to mails at set times during the day like 9 AM, 12 PM, and 3 PM - can sharpen focus, boost your efficiency and is good for your well-being.
Take a regular break
Thanks to a phenomenon called ‘the ultradian rhythm’, our energy levels rise and fall in cycles. The first part of the energy cycle lasts for 90 to 120 minutes, after which our bodies start to crave rest. This ultradian rhythm repeats itself throughout the day; for 90-120 minutes your body and brain are in peak performance mode followed by a period of rest.
Studies have found that the most productive professionals work in cycles that match this natural rhythm - intense and focused work for a couple of hours followed by a twenty-minute break. In other words, a successful workday is a lot like a workout session - intense periods of work followed by short periods of rest.
Cut back on multitasking
Did you know that multitasking can make you 40% less productive? What we call ‘multitasking’ is nothing more than task switching. The brain is not designed to focus on two tasks at once, so it quickly switches from one job to the next, stopping and restarting at several points. This process comes with some steep costs like lost time, poor quality of work, more mistakes, and increased stress.
Practice working on just 1 project at a time without distractions like checking email, checking your phone, or talking to co-workers. If necessary, wear headphones to indicate that you do not want to be disturbed. This approach helps to reduce stress and can strengthen your ability to focus.
Get moving
When stress affects the brain, the body will feel the impact. Poor posture, long periods of sitting and job pressure aggravate the effects and lead to the phenomenon called 'chair disease'.
Remember that if your body feels good, so will you. Keep your body and mind fit with frequent exercise like 30 minutes of jogging, swimming or cycling every day. If you are short on time, use every opportunity to get moving at work, including using your breaks for a quick walk or stretching in a quiet, secluded area.
Managing stress is easier than you think. Take charge to regain balance at work.