How to reduce stress at work: practical tips

Conference calls, deadlines, performance reviews, meetings, presentations, … Does this sound just like an average day at the office? Do you sometimes have to cope with a lot of stress?

Then this is the article for you.

” It’s not the load that breaks you down; it’s the way you carry it ~ Lou Holtz

There are a few ways you can reduce your stress.


Avoid interruptions

Try to avoid interruptions as much as possible as this can be really frustrating when you are trying to focus on a task. Notifications, push mail, and phone calls interrupt our attention. They are a common source of frustration and have a huge negative impact on our productivity. Try to avoid these kinds of interruptions as much as possible. You could, for example, decide to only read emails on a few fixed timeslots.

Avoiding interruptions keeps your focus strong and also improves your productivity.

Don’t waste your energy on memorizing

Sometimes our days are filled with things we need to do and remember. We constantly need to prioritize tasks and make sure we don’t forget anything. Having to think about so many things can put a lot of stress on you. A good method to avoid this unnecessary stress can simply be done by adding important tasks to a checklist and rearranging them in order of priority. When tasks are completed you can check them off and move on to the next thing.

An easy way to implement this is by using an app like “Google Keep”. In this app, you can add as many checklists as you want and organize them with different labels and colors.

I, for example, have two checklists I use daily. One fixed checklist for daily reoccurring tasks, and a variable checklist in where I add things and rearrange in order of priority. The things that come and go on that variable schedule are based on things that come to mind and on the information I receive by email or phone.

Checklists are important in many industries because they allow them to organize and prioritize, and reduce errors. Pilots, for example, use checklists to make sure everything has been correctly prepared for take-off. If you want to learn more about checklists, consider this book: The Checklist Manifesto ~ Atul Gawande.

” Never memorize something that you can look up. ” ~ Albert Einstein


Take time to think

When was the last time you sat down just to think? In this era of smartphones, tablets, and the internet, we tend to overstimulate our brain.

Try to find some time during the day to just think. This will help you to free up your mind and to fall asleep sooner. You will hold fewer worries when it’s bedtime because you will have already given those thoughts a place during the day.

Take your time to think, it will allow you to reduce stress, clear your mind and channel your thoughts.


Physical exercise

Physical exercise is a good way to reduce stress. It has been scientifically proven that working out boosts our endorphin levels. This is a chemical produced by our brain that makes us feel good and euphoric. Also, our neurohormones get stimulated which improves our thinking, cognitive abilities, and mood.

Regular exercise also ensures a fitter body which in turn increases your confidence levels. When you are more confident and feel more capable, you will be better protected against stress also.

Photo by Meghan Holmes on Unsplash

You are not the center of attention

We, humans, tend to feel like we are the center point of everything. When we enter a crowded room, we feel like everyone notices us. However, the truth is that apart from your beloved ones, no one really notices you.

If you have to speak for a group, remember, they are less looking at you and judging you than you might think. Instead of worrying about what people might think about you, it would be better to focus on the task that is at hand.


Preparation is everything

If you have an event coming up that is stressful to you, remember that preparation is everything. If you prepare yourself for situations like that, you decrease the chances of something going wrong and you will, therefore, be much calmer.

If you, for example, have stress for public speaking, make sure you know everything about the subject you are going to talk about. Make sure you prepared everything you need. This will make you feel more confident and avoid embarrassing mistakes.

” Before everything else, preparation is the key to success.” ~ Alexander Graham Bell

Take control of your emotions

Realize that you are the one who is in control of your emotions. Emotions are controllable thus so is stress. You are the one who chooses how you react in a specific situation.

If you want to read more about controlling behavior, consider reading this, How controlling your habits will push you forward. 
To learn more about controlling emotions, this book is an interesting read: “The Worry-Free Mind”






Author: Bjorn Callewaert

"I am an investor, content creator and Front Line Manager. Here I share the things I learned about Investing, productivity, minimalism, and personal finance."

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s