Any type of job can have stressful elements, even if you love what you do. In the short-term, you may experience pressure to meet a deadline or to fulfill a challenging task. But when work stress becomes chronic, it can be overwhelming and harmful to both physical and emotional health.

You can’t really avoid the tensions that occur on the job. But, you can take some advice to deal with work-related stress and finally to build a better mental health. 

First of all, you need to know the scientific explanation to your problem. 

What is workplace stress?

Workplace stress is the harmful physical and emotional responses that can happen when there is a conflict between job demands on the employee and the amount of control an employee has over meeting these demands. In general, the combination of high demands in a job and a low amount of control over the situation can lead to stress.

Stress in the workplace can have many origins or come from one single event. It can impact on both employees and employers alike. It is generally believed that some stress is okay but when stress occurs in amounts that you cannot handle, both mental and physical changes may occur.

Simple tips to relieve workplace stress

Learn how to relax

Techniques such as meditation, deep breathing exercises, and mindfulness can help reduce and manage stress. 

Start by taking a few minutes each day to focus on a simple activity like breathing, walking, or enjoying a meal. The skill of being able to focus purposefully on a single activity without distraction will get stronger with practice and you’ll find that you can apply it to many different aspects of your life.

Re-charging time

To avoid the negative effects of chronic stress, we need time to replenish and return to our pre-stress condition. This recovery process requires “call it a day” from work by having periods of time when you are neither engaging in work-related activities, nor thinking about work. That’s why it’s critical that you disconnect from time to time, in a way that fits your needs and preferences.

Take time off to relax and unwind, so you come back to work feeling reinvigorated and ready to perform at your best. When you’re not able to take time off, get a quick boost by turning off your smartphone and focusing your attention on non-work activities for a bit.

Revamp your working corner 

A lot of stress comes from the environment. Think about every aspect of your office space and what it does for your wellness. Simple things like the quality of the coffee or the height of the cubicle walls can affect anyone’s engagement or concentration. 

Update your space with an upbeat color scheme, additional plants, or new mousepad. If you have the vacant space, think about adding some pictures of your family or friends, anything that  allows you to take your mind off of stress for a few minutes. 

Ways to uplift mental health

Get enough sleep

Typical adults need 7-9 hours of quality sleep per night. Failing to achieve this on a regular basis can impact energy, mood and motivation. Studies suggest a strong correlation between insomnia and clinical depression. Ensuring the body receives enough time to rest and reboot through the night is crucial for mental health. You are a better problem solver and specifically better able to relieve work stress when you’re well-rested.

Talk to your boss

Employee health has been linked to productivity at work, so your boss has an important role to create a work environment that promotes employee well-being. Start by having an open conversation with your supervisor. The purpose of this isn’t to lay out a list of complaints, but rather to come up with an effective plan for managing the stress factors you have identified, so you can perform at your best on the job. 

Think about each option carefully and be willing to try something new. If you’re flexible and open to ideas, your boss will be more willing to find a solution that suits you both.

Seek supports from other resources

Accepting help from trusted friends and family members can improve your ability to manage stress. Your company may also have stress management resources available through an employees’ assistance program, including stress management course, available counseling, and referral to mental health professionals, if needed. If you continue to feel overwhelmed by work stress, you may want to talk to a therapist, who can help you better manage stress and change unhealthy behavior.