We all want that dream job with great pay, a wonderful company culture, nice co-workers, and low stress. Like the companies you hear about with on-site daycares, gyms, company cars, and big expense accounts. So if those perfect employers are really out there, we haven’t found them either. For most of us, work is about putting your time in, meeting your quotas, and filing those reports that were supposed to be finished yesterday. Day to day life can be a serious and stressful grind!
But how serious is the stress? The APA did a survey and found that 36% of workers are stressed during a typical workday. That sounds like a lot of people! The worst stressors at work are low pay, lack of opportunity for advancement, heavy workload, unrealistic expectations, and long hours. If you’re stressed out just reading that list, then you probably need the following tips to help drain the stress from your workday.
Get Enough Sleep
Well, you probably already knew this one. (Because your parents always told you so!) You really do need to get enough sleep if you want to be able to function. The bad news is that stress can impact your ability to get a good night’s sleep. Without enough sleep, you don’t function well, so your job performance suffers, and then you’re more stressed—it’s a vicious cycle! To help you get to sleep even on a stressful day, try giving yourself two hours of screen free time before bed. Noise machines and blackout curtains also help. And if none of that works, talk to your doctor about a sleep aid.
Insist on a Lunch Break
Lunch isn’t just about refueling your body! You may think working through lunch will pay off in higher productivity, but that’s the kind of thinking that can seriously backfire on you. Why? Because, you won’t be at your peak cognitive performance if your brain is overworked. Take a break in the middle of your day to nourish your body and recharge your mental batteries. Even if it’s only 20 minutes. Bonus points if you can get outside in a green space which can help improve your mood.
Exercise
Yes, your doctor knows what she’s talking about. There are a host of health benefits that come from regular exercise, including improved mood and lowered stress levels. The half hour you spend working out can actually help you manage stress, and it doesn’t matter if you workout before or after work.
Leave the Stress at Work
If your job is very high stress for most of the day, chances are there’s nothing you can do on your own to make it easier. Stress can be more manageable if you can limit the amount of exposure you have to high pressure situations throughout your day. Sometimes the best way to do that is to compartmentalize your work and personal life a bit better. Think of the stress at work like a hat you put on when you get to the office, and then take off when you’re leaving for the day. Leaving your stress at work is the best way to avoid burnout.
Take a Real Vacation
Vacations can do wonders for your state of mind and your stress levels. And, they can make you more productive when you do get back to your job, boosting creativity and mood. Consider planning a getaway. It’ll give you something to look forward to when stress is high, it will give you a break from stress while you’re away, and it will help you work better when you return. So go ahead, take a real break!
