How to reduce work stress according to experts

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In fact, some jobs can affect your mental health so much that the unemployed seem to do better. According to recent research, people with a bad job-defined as job insecurity, excessive demands or heavy workload, little control over the workload, and unfair pay-have the same or worse mental health as unemployed individuals.

But even if you sometimes feel helpless and stressed, there are ways to empower yourself and change your work situation for the better. Here are six ways to become less stressed about work.

Take care of yourself.
The problem with job stress is that it can make people sick, both psychologically and physically, according to Beehr, who studies job stress and satisfaction. So one effective way to get less stress is to work on reducing this tension.

For one thing, you can seek professional help for your symptoms from doctors or psychologists, he said. You can also do activities you find relaxing, such as yoga, or anything you really enjoy, such as meeting with friends, reading, watching TV or gardening, Beehr said.

Of course, physical activities are a health benefit and can be protective. Having good physical strength also makes you somewhat more immune to the effects of stress.

Change your thinking.
In her book, Hess talks about creating a Career Paradise, which she sees as a state of mind – not the perfect employer or paycheck. So what matters is not what happens at work but how we perceive events.

Hess has developed a 5-step approach to that, which she calls SHIFT. Here’s the breakdown:

Stop and take a deep breath, an action Hess said we don’t do enough of. Not only does this help calm you down, but it keeps you from saying something you might regret.

Take advantage of your knee reactions, which is essentially your fight or flight response. When something negative happens, some people withdraw mentally from the situation, while others get defensive and attack.

Another negative knee reaction is worry, Hess said. For example, let’s say your favorite supervisor normally dresses casually but today he’s wearing a suit. His instinctive reaction is to assume he’s interviewing for another job.

Because gut reactions seem automatic, it’s often difficult to pinpoint them. To recognize them, Hess suggested asking others. If I don’t realize that my reflex action is to be more controlling when I’m stressed, it will be difficult for me to control it, Hess said.

So she asks her family to keep her under control. Asking co-workers is another option. When Hess worked at a hospital, she talked regularly with her manager, which kept her aware of company information.

During staff meetings, she would inadvertently tap her pencil out of boredom. Fortunately, one of Hess’s good friends told her, and she stopped immediately. Another easy way to spot patterns is to observe reactions when you’re stressed.

Identify and manage your negative emotions, Hess said. Take a minute and consider how you’re feeling. It also helps to identify where these emotions are evident in your body and to find out what helps you in the heat of the moment, whether it’s listening to your iPod or taking a walk.

Find new options. To do this, Hess suggested the Rule of Threes. Ask yourself these three questions: What has worked in the past? What would someone I admire do? What would someone who is objective do?

Take positive action. This could be as simple as finding the humor in a situation, Hess said. Consider, how can I see this situation differently? If you are overwhelmed with a project, one positive step is to make a list, breaking it down into manageable parts.

Resolve your concerns.
Point out your sources of stress and consider how you can resolve these concerns, suggested Beehr. For example, if you are stressed about a project, consider who could help clarify the scope and tasks required.

If it is a conflict with a co-worker, think about what you can do to resolve it. Basically, the key is to take a problem-solving approach and try to fix what is in your power.

Practice gratitude.
Hess suggested that you think about one thing you’re grateful for every day at work, even if it’s as simple as being grateful that your boss buys bottled water for the office. Every time something good happens at work, write it down. At the end of the day, you’ll be surprised how often good things happen.

Like Hess said, we tend to remember the one prisoner of war instead of the 10 WOWs. You can even get your co-workers to share what they appreciate. Hess has seen managers do this at staff meetings.

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