Managing Job Stress - Overview
Take care of yourself
- Unplug. Don't let the technologies that help you do your work get in the way of your leisure time. Consider turning off cell phones or beepers when you are with family or friends. And avoid checking work email when you're not at work.
- Be realistic. Remember that everyone has good days and bad
days at work. For more information, see the topic
Stop Negative Thoughts: Choosing a Healthier Way of Thinking.
- Reward yourself. When you finish a
difficult task, celebrate. Enjoy a snack at your desk, or—if your job
permits—take a short walk or visit with a coworker.
- Schedule time for fun. If you spend every
second of your day getting things done, you may resent never having time for
yourself. If your employer offers a flexible work schedule, use it in a way
that fits your work style. Go into work earlier and take a longer break at
lunch to make time for a yoga class or a walk.
- Practice breathing and relaxation techniques. You can do these at home or in a quiet place at work. For
more information, see:
- Stress Management: Breathing Exercises for Relaxation.
- Stress Management: Doing Guided Imagery to Relax.
- Stress Management: Doing Progressive Muscle Relaxation.
Setting a goal to reduce stress
identify what's creating stress at work. Maybe it's lack
of control over your job. Or maybe it's worry about losing your job or how you
are doing at work. You might feel stress because you're unable to express your
thoughts and ideas to your boss and coworkers.
why you want to reduce stress at work. You might want to
protect your heart and your health by reducing stress. Or maybe you simply want
to enjoy your life more and not let work stress control how you feel. Your
reason for wanting to change is important. If your reason comes from you—and
not someone else—it will be easier for you to make a healthy change for good.
Next, set a goal for yourself that
involves reducing your stress level. Think about both a long-term and a