{"id":84755,"date":"2024-03-25T08:14:34","date_gmt":"2024-03-25T13:14:34","guid":{"rendered":"https:\/\/www.stress.org\/?p=84755"},"modified":"2024-04-06T03:54:07","modified_gmt":"2024-04-06T03:54:07","slug":"7-ways-to-ease-work-stress-including-the-desktop-decoration-that-can-dial-down-tension-fast","status":"publish","type":"news","link":"https:\/\/www.stress.org\/news\/7-ways-to-ease-work-stress-including-the-desktop-decoration-that-can-dial-down-tension-fast\/","title":{"rendered":"7 Ways to Ease Work Stress \u2014 Including the Desktop Decoration That Can Dial Down Tension Fast"},"content":{"rendered":"

\"\"Plus, how best to use your lunch break to shake off stress<\/em><\/p>\n

Stressed at work? Join the club. According to The American Institute of Stres<\/a><\/strong>s,\u00a083% of U.S. workers<\/a>\u00a0suffer from work-related stress, with 25% saying their job is their top stressor. And that number only seems to be growing. Indeed, Google searches for \u201chow to reduce work stress\u201d have jumped by more than 300% of late.<\/p>\n

So what causes work stress, and what can we do about it? Read on for some proven tips to curb workplace stress and prevent it from spilling into our personal lives.<\/p>\n

What causes stress at work?<\/h2>\n

A 2016 study in the\u00a0BJ Psych Bulletin<\/em>\u00a0found that everything from unrealistic demands to an imbalance of effort vs. reward, poor communication and not enough breaks were some of many factors that contributed to\u00a0work stress<\/a>.<\/p>\n

\u201cWomen get stressed at work for many reasons,\u201d says clinical psychologist\u00a0Renee Solomon<\/a>, PsyD, CEO of\u00a0Forward Recovery.<\/a>\u00a0\u201cThis can be related to feeling the need to be a people pleaser, not feeling good enough and worrying about how coworkers and clients perceive them.\u201d<\/p>\n

Adds\u00a0Janelle Peifer, PhD<\/a>, professor of psychology at the\u00a0University of Richmond<\/a>, \u201cWomen are more likely to be tapped for service roles that take time, effort and energy and do not necessarily provide pathways to promotion that other roles might. These types of activities can create a sense of stress where women are constantly busy but not reaping the rewards of their efforts.\u201d<\/p>\n

Why it\u2019s key to reduce work stress<\/h2>\n

Work stress can carry over into other parts of our lives. \u201cMany women contend with the multiplicity of roles \u2014 friend, caregiver, partner, mother \u2014 that they have to take on in the workplace and at home,\u201d says Dr. Peifer. \u201cBecause of this, women are often walking a tightrope of various demands simultaneously and trying their best to practice self-care amidst this.\u201d Even worse,\u00a0chronic stress can cause short-term health effects<\/a>\u00a0like headaches and poor sleep. And in the long run it can lead to high blood pressure, weakened immunity, anxiety and depression. \u201cStress is a normative part of life and, in the right amounts, can increase performance and heighten clarity. But in high doses and over time, stress is detrimental to our physical, emotional and social health,\u201d warns Dr. Peifer.<\/p>\n

Now that we know work stress can have an adverse effect on our lives, what can we do about it? Keep reading to find out what our experts have to say.<\/p>\n

Related:\u00a0<\/strong>Chronic Stress? Experts Say These Delicious Cortisol-Lowering Foods Can Help<\/a><\/p>\n

How to reduce work stress<\/h2>\n

Holding boundaries on work and home life is essential, which means figuring out ways to unplug mentally and physically.<\/p>\n

\u201cFinding a transition activity to differentiate the end of your workday and ensure that it does not bleed over is essential, especially if you work from home,\u201d says Dr. Peifer. \u201cAlso, taking screen and brain breaks throughout the day can help mitigate stress. This means getting outside for a few minutes a day or planning a lunch date to ensure you connect with other human beings outside of work. Having a plan to take care of yourself whether you\u2019re in or outside the office is important,\u201d she adds.<\/p>\n

 <\/p>\n

Here are some other ways our experts say you can alleviate stress:<\/p>\n

1. How to reduce stress at work: Develop a sisterhood of support<\/h3>\n

\"\"Dr. Peifer recommends developing a community of women who can help validate your experiences and offer concrete techniques to navigate workplace stress. This can also mean looking for jobs that value you as a woman and provide an uplifting and conscientious work environment.<\/p>\n

2. Engage in a sustainable self-care practice<\/h3>\n

Even small daily activities of intentional care can go a long way in helping to manage work stress. \u201cThis may be an expressive activity, like art or a hobby, mindfulness, movement, meditation or something else,\u201d explains Dr. Peifer.<\/p>\n

3. How to reduce stress at work: Reevaluate your workplace needs<\/h3>\n

Regularly reflect on what is causing stress and what is working well in your work environment. \u201cWork with mentors and individually to identify steps to improve stressors in the workplace and strategically enhance your experience. Instead of waiting for a review, have a regular self-review built in to catch things causing strain, and work with your team to develop solutions,\u201d advises Dr. Peifer.<\/p>\n

4. Walk it out<\/h3>\n

\"\"Many studies have explored the vast benefits of walking for our health \u2014 but it\u2019s also a powerful stress-buster.<\/p>\n

\u201cEven a quick 15-minute stroll triggers the release of endorphins and regulates cortisol to keep hormones in check and your mind healthy. All the while, physical activity gets blood pumping, ensuring your organs receive the oxygen and nutrients they need to deal with all that stress,\u201d says Walter Gjergja, 32nd-generation Shaolin monk and co-founder of\u00a0Zing Coach.<\/a><\/p>\n

Related:\u00a0<\/strong>You\u2019ve Heard of Whistling While You Work \u2014 What About Walking While You Work?<\/a><\/p>\n

5. Spend time in nature<\/h3>\n

Spending 120 minutes a week in the fresh air\u00a0can reduce stress by at least 30%<\/a>, so eating lunch in a park might be all you need to get you through a difficult day at the office. \u201cSpending time in nature promotes relaxation and enhances mood by increasing serotonin production. Plus, being outdoors encourages you to exercise and reduces negative feelings, so it\u2019s great for your mind and body,\u201d attests Gjergja.<\/p>\n

No time to get outside? Consider placing a plant or two on your desk. Research shows small\u00a0indoor plants can ease work stress<\/a>.<\/p>\n

6. Eat well and stay hydrated<\/h3>\n

\"\"When stressed, we snack \u2014 and not on the healthy stuff. \u201cComfort foods are typically high in refined sugars and unhealthy fats, which offer temporary pleasure but increase stress levels over time. Foods high in sugar and processed carbohydrates cause blood sugar spikes, which trigger the release of stress hormones. The same goes for drinking copious amounts of caffeine. For your mental well-being, stick to water and opt for a balanced and nutritious diet, no matter how tempting coffee and candy may be. The very short-term comfort will inevitably be followed by feeling even worse,\u201d says Gjergja.<\/p>\n

Related:\u00a0<\/strong>Hibiscus Tea: How Women Are Using It to Help Boost Weight Loss + Shrink a Stress Belly<\/a><\/p>\n

7. How to reduce stress at work: Put your smartphone away<\/h3>\n

Last but not least, give yourself a tech break. Gjergja says scrolling social media may get the dopamine flowing, but the constant exposure to often-idealized content can lead to social comparison and feelings of inadequacy. The result? Increased stress levels every time you refresh your feed. Add the relentless stream of notifications, and your brain is bound to experience information overload. \u201cThe digital world does have its perks \u2014 connection, community and education. But you need to turn the tech off now and then, especially when you\u2019re getting ready to turn in for the night. The blue light from screens disrupts our circadian rhythm and affects our ability to fall asleep. And the irritability that comes with fatigue will do little to improve your state of mind,\u201d says Gjergja.<\/p>\n

 <\/p>\n

For more on stress, click here!<\/strong><\/a><\/p>\n

Photo by Yan Krukau<\/a><\/p>\n

Photo by Yan Krukau<\/a><\/p>\n

Photo by Rosemary Ketchum<\/a><\/p>\n

Photo by Andrea Piacquadio<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Plus, how best to use your lunch break to shake off stress Stressed at work? Join the club. According to The American Institute of Stress,\u00a083% of U.S. workers\u00a0suffer from work-related […]<\/p>\n","protected":false},"featured_media":0,"menu_order":0,"template":"","format":"standard","meta":{"_acf_changed":false,"give_campaign_id":0,"pmpro_default_level":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false},"categories":[139],"tags":[136,137,138,143,145,120,147,151],"class_list":["post-84755","news","type-news","status-publish","format-standard","hentry","category-daily-life-blog","tag-ais","tag-american-institute-of-stress","tag-anxiety","tag-mental-health","tag-relaxation","tag-stress","tag-stress-management","tag-workplace-stress","pmpro-has-access"],"acf":[],"yoast_head":"\n7 Ways to Ease Work Stress \u2014 Including the Desktop Decoration That Can Dial Down Tension Fast - The American Institute of Stress<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.stress.org\/news\/7-ways-to-ease-work-stress-including-the-desktop-decoration-that-can-dial-down-tension-fast\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Ways to Ease Work Stress \u2014 Including the Desktop Decoration That Can Dial Down Tension Fast - The American Institute of Stress\" \/>\n<meta property=\"og:description\" content=\"Plus, how best to use your lunch break to shake off stress Stressed at work? 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