Feeling the pressure from work? You are definitely not alone. Job stress is common but should not be taken lightly.

Stress in small doses is acceptable, as it motivates you to take up challenges and handle them well. However, with stressful deadlines, performance expectations and other responsibilities, immense stress may kick in and that is not a good sign.

Your ability to handle stress makes a huge difference between success and failure. When you are overwhelmed at work, you will have trouble concentrating and become less productive. Other signs include constantly feeling irritable or depressed, social withdrawal, difficulty in sleeping, leading to fatigue and loss of interest in work.

Tremendous stress can also cause health problems such as chronic headaches, heart attacks, strokes and depression etc, not to mention creating a huge dent on your confidence in the course of work.

You are the only one who can make your work life easier and happier. Therefore, make the effort and try the following methods to keep yourself relaxed so you can fulfil your tasks efficiently.

 

Exercise

Instead of waiting for the lift, try walking up the stairs to your office. During lunch time, have a quick lunch, and then take a brisk walk around. If you have an office gym, use it with a gym buddy!

After a day’s work, no matter how lazy or unwilling you feel, get moving and do some regular exercise, whether it is jogging, cycling or aerobics.

Doing exercise is an effective way to lift your mood, increase your energy and sharpen your focus as the rush of blood and release of endorphin, replenishes the oxygen level your body needs in order to eat, sleep and breathe right.

Food Choice

Eating right matters. When you do not eat much, you may have low blood sugar and can become anxious and annoyed. On the other hand, eating too much will make one lethargic.

Eating small but frequent meals will help maintain an even level of blood sugar in your body. You can try munching on fruits, power bars, nuts and yoghurt to fill your tummy while cutting down on heavy carbohydrates.

Sleep

Getting enough and quality sleep plays a part in reducing stress. It is recommended to keep to a sleep schedule and sleep soundly for at least 8 hours every night. Rest your stressful mind and let it recharge. You will wake up more refreshed and ready for work!

Alcohol and Smoking

Alcohol can negatively impact your work, social life and health. Alcohol intoxication will cause you to have bloodshot eyes, smell of alcohol in your breath and on your skin, and a large deterioration in your personal appearance or hygiene.

Drink in moderation as too much of it will be harmful to your body, leading to alcohol abuse and dependence.

In addition, cut down on smoking or quit for good, as nicotine in the sticks will actually lead to higher levels of anxiety.

Maintain A Clean Work Environment

Be organised and keep your table clutter-free. Keep all documents filed and put them aside in drawers or cabinets when not needed. Have tray dividers to sort the documents and save on time spent digging for them.

Write all notes in a notebook instead of tiny papers. It will save you much time and effort to find them. Post-its are a good alternative.

Have A Balanced Schedule

Family and friends are important and irreplaceable, but work is never-ending. Hence, learn to strike a balance between your work, family and social life.

Prioritise And Have Good Time Management

Keep a to-do list and tackle tasks in order of importance. Do not over-commit, take on more responsibilities than you can handle and do things back-to-back at one go.

If possible, learn to delegate responsibilities sensibly or cultivate good relations with allies who are can assist you.

Forget multi-tasking. If you manage your time well, you will be able to complete many tasks within a short period.

Curb Perfectionism

Be realistic. Set goals that you can achieve at the best of your capabilities. Do not spend too much time perfecting your work.

Make The Most Of Your Breaks

A mere 10 minutes away from your desk or computer can do wonders. This is a good time for your brain to take a break and recharge.

Regular breaks can mean taking a short walk to the cafeteria to get a cup of coffee to calm your nerves or to the outdoors to take in some fresh air.

Find a bench and sit quietly to clear your mind. You can also have some shut-eye and listen to soothing music from your iPod during break.

Share Your Stress

Find your closed ones or someone you can trust to talk about your work stress. It is an excellent way of blowing off steam. Do not bottle everything up as it will be horrifying when you crack under pressure one day.

Talking it out will garner support and empathy from others, and sometimes valuable advice. Naturally, you will feel better once you get everything off your chest.

Anger Management

When you are vexed and angry about work or over a colleague, do not start screaming your head off.

Take deep breaths to calm yourself and re-look at the situation.

Laughter is the best medicine and nothing relieves anger or stress as quickly as laughing. The situation is perhaps not one that you can laugh off, but at least your mood is better and you will be motivated.

Adopt A Positive Attitude

Stay positive in everything you do, even when things look gloomy. Smile regularly and not only will you feel better, your colleagues’ work life will also be brightened up.

 

When you are feeling stressed, take measures to prevent yourself from going downhill further. No one is a superhero. Health comes first, so you should take good care of yourself. With a sound mind and robust spirit, there is no stopping you from going full steam ahead in life.

Visit www.STJobs.sg for more career-related guidance.