The pressure at work is increasing, and that’s taking a toll on employee wellbeing. According to the American Psychological Association (APA), 62% of workers reported high stress levels in their job. Unfortunately, stress is also one of the main causes of performance problems at work. When your stress levels are high, it becomes more difficult to concentrate, you make more mistakes, and you get exhausted faster. Stress has such a negative impact on your performance because it lowers your cognitive abilities and makes you less able to focus on what’s important. Understandably, people become anxious in high-stress situations. And this is good news: We can train our brain to react differently when we feel stressed. The bad news is that this is not an innate response but a skill that needs to be practiced over time. Here are some suggestions on how to reduce stress and perform better at work:

 

Make your working environment more comfortable

If your physical environment is cramped, uncomfortable and generally not conducive to work, you’re going to feel stressed. You might have a small office with poor lighting, a loud and disruptive environment, or no privacy. You might be expected to use a computer that is slow or old, or you might have a ten-hour workday with no breaks. All of these things and more can cause you to feel stressed. No one’s job is perfect, but you can always try to improve your situation. Ask yourself if your work environment supports you, or if it’s actively hurting you. If it’s the latter, speak up! Your health and productivity are worth it.

 

Practice breathing exercises

Breathing exercises are one of the best ways to relax and relieve stress. When you’re stressed, your breath becomes short and shallow. Deep breathing exercises, on the other hand, are proven to reduce stress and improve focus. The best part? You can do it anywhere and it takes only a few minutes. The simplest breathing exercise is the 4-7-8 breathing technique. Start by inhaling for a count of four. Hold your breath for a count of seven. And exhale for a count of eight. Repeat this for about three minutes. This exercise trains your body to respond to stress in a less reactive way. Try it on your next extremely busy day, and see if it helps you to stay calm and focused. The other benefits of breathing exercises are that they can improve your mood and relieve mild anxiety and depression. They can also lower your blood pressure, which is great for your overall health.

 

Schedule time to de-stress

As many employees tend to do, you might be trying to fit everything in and do everything as quickly as possible. This leads to stress, and eventually, a drop in productivity. When you’re feeling stressed, take a few minutes to de-stress with a technique you’re comfortable with. This might be a breathing exercise, or it could be a short meditation session. If you’re new to meditation, it might take a while before you feel the benefits. Be patient, and don’t give up. Meditation is a skill that needs to be practiced over time before you see results. If you’re a fan of physical activities, try yoga or a stretch routine. If you prefer a less active approach, try reading a book or listening to music. Whatever you do to de-stress, try to make it a regular part of your day.

 

Meditate regularly

Meditation is the practice of focusing your attention on the present moment, without judgment. There are many different types of meditation, and it’s important to find a type that works for you. You can try different types of meditation to discover which ones work best for you. Benefits of meditation include reduced anxiety, less stress, and improved focus and clarity. It can also help you sleep better and reduce your overall feelings of stress. Regular meditation can help you perform better at work, improve your relationships, and increase your overall well-being. If you’re not used to meditating, start with just five minutes. You can do this while sitting or lying down. You can do it anywhere and at any time. Try to make it a part of your daily routine. The more you do it, the easier it gets, and the more benefits you’ll see.

 

Exercise and get enough sleep

Physical activity is not only good for your health, it’s also a great way to reduce stress and improve your focus. If you have a busy work schedule, it can be difficult to find time to exercise. Luckily, exercise doesn’t have to be a long and drawn-out activity. The Harvard Business Review recommends micro breaks as a way to refresh your mind and give yourself a boost of energy when you’re feeling stressed. Even a short activity like taking a walk or lifting some weights can help relieve your stress and give you clarity. Make sure you schedule enough sleep in your workday. A good night’s sleep has many health benefits, and it can also help you reduce stress. Getting enough sleep gives you more energy and reduces your stress levels in the long run.

 

Conclusion

Stress is an inevitable part of life — it’s how you handle it that matters. With self-awareness, you can choose how to respond to challenges at work. You can learn how to reduce stress and perform better by making your work environment more comfortable, practicing breathing exercises, scheduling time to de-stress, meditating regularly, and exercising and getting enough sleep.