How To Reduce Stress At Work: 8 Strategies That Work

Here’s what we know…. Stress, it can kill you. Heck of a way to start an article but it’s true. Stress is a silent killer and countless studies have shown that the majority of us are stressed out because of work. 

Stress lurks everywhere, more than likely, you have co-workers that talk about it. 

Studies show that excess stress can cause real physical symptoms like headaches, chest pain, increased blood pressure, upset stomach, and troubles with sleeping.

Stress can also leads to mood disorders like anxiety and depression, which are very serious. While employers may feel stress is common and has little effect on the company, stress can costs your company a lot of money. In this guide, we’ll take a look a look at the alarming costs of workplace stress, the warning signs that you’re too stressed, and 6 simple methods for reducing stress at work.

Stress Is Expensive

OSHA (The Occupational Safety and Health Administration) labeled stress as a “hazard of the workplace,” and estimates that the cost of stress is around $190 billion a year in annual healthcare bills. 

Wow! This is exactly why we strongly recommend employers to combat stress at the workplace. 

How To Reduce Stress At Work

There’s a number of different ways you can reduce stress at work. Let’s get to the list.

(1) Exercise Daily

Most men and women already know that exercise is healthy. Most of us know that we should be exercising anyway but most don’t. Let’s change that! If you can commit to only 30 minutes of exercise a day, you’re going to feel the results. 

Exercise can lift your mood, sharpen focus and increase your energy. 

(2) Walk It Out

It doesn’t matter where you are in your life right now, you can make time to walk. Walking is easy and if you’re out of shape, you can still walk for 30 minutes a day. Walking is healthy and if you can commit to it daily, you’re going to feel better.

If you can walk at work, give it a try, especially when you’re stressed out. A few minutes away from work can relieve your dangerous stress levels. 

(3) Positive Inner Circle

If you hang around co-workers that are positive, you’re going to feel that positivity yourself. Likewise, if you hang out with negative co-workers, that negativity is going to affect you. 

While we’d never tell you to get rid of friends, being in a positive environment is key to your well-being. 

(4) Get Plenty Of Sleep

If you’re not getting at least 8 hours of sleep a day, make an effort to get it. When your body doesn’t get proper sleep, it can affect you physically, mentally and emotionally. 

Tip: Make sure you turn off all of your devices at least 1 hour before going to sleep. If you have trouble sleeping, that can help. Likewise, if you’re exercising now, you may sleep better now versus previously. 

(5) Have To Eat Healthy

This one is a tough one for many people, eating healthy can be a challenge. We challenge you to give it a try. 

Your body needs nutrients and if you’re not getting proper nutrition, it can make feel sluggish. If you’re not eating right, you won’t have energy as well. 

(6) Find Your Routines

Our bodies like routines, like always getting 8 hours of sleep or always eating healthy foods. Healthy routines are important, our bodies like routine.

We want you to think about developing healthy routines at work, such as;

  • Drinking Water Daily
  • Bringing A Healthy Snack Daily
  • Developing Positive Relationships
  • Walking On Your Lunch Break
  • Exercising On Your Lunch Break
  • Running Before Or After Work

(7) Prioritize Your Life

Feeling overwhelmed is certainly a big stress factor. You can eliminate a lot of stress by being properly prepared and equipped to handle certain situations. 

  • Define Clear Goals – Before you can start to prioritize your life, you need to have clarity on your goals. Once you know what goals you need to achieve, you can start working on achieving those goals daily.
  • Use A Calendar – You want to maximize every minute of your life to get the most out of your time. For those of you that struggle to find time for exercise, this will help you “find” time. 
  • Track Your Time – For a whole day, we want you to track everything you do. This is a great exercise to show you where you’re spending your time. Even better, track it for a full week and you’ll see areas where time can be spent differently. 
  • Priority First – While it may feel like your getting ahead by working on many things at once, studies have shown we should focus our efforts on one task at a time. We recommend following that. What’s the most important thing to get done right now? Get it achieved and you can move on to the next most important thing.

(8) Employee Wellness Program

For employers, as you’re learning, stress has major costs. If you’re serious about lowering your health plan costs, an employee wellness program can help you do just that. 

Employee wellness programs are a great way to help your employees get healthy. 

Healthcare plan savings are not the only benefit a wellness program can help you with. In fact, there’s a long list of rewards, such as;

If you’re an employee, encourage your employer to implement a wellness program. Tell them to check out Kadalyst.

If you’re an employer and you’re serious about reducing stress, healthcare plan costs and other factors, reach out to us and let us know. We’d be more than happy to explain how we can help.

Just use our contact form or reach out to us at 503-512-5175.

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