15 Ways to Beat Stress at Work

Looking for ways to reduce stress at work? Anecdotal evidence suggests that many of these techniques are effective. The key to success is finding a technique that works best for you, so you may want to try several different methods.

1. Skip the second cup of coffee
   The caffeine in two cups of coffee adds 16 beats per minute to your heart rate
   and makes you more irritable and anxious.
   
2. Make a mental getaway
   Visualise yourself in a high place with long distance views of natural surroundings. If you really concentrate on that image, you will feel a sense of relief.
   
3. Walk and talk
   When possible, discuss stressful objects with others while you are strolling. The conversation will seem less formal and you will avoid eye contact, which can generate extra anxiety and tension.
   
4. Keep things moving
   If you have to juggle multiple projects and you are stuck to one, move on to another and come back to the stickler later. You will keep yourself from panicking and be able to approach the problem with a fresher, more positive outlook.
   
5. Smell the oranges
   Keep a fruit on your desk. Knowing that you will eat it later is a cue to relax.
   
6. Take an exercise break
   When you feel tense, take some time to exercise. Set aside between 30 – 60 minutes a day and the calming effects will last about 24 hours.
7. Unshoulder those burdens
   Because a round-shouldered hunch tips your head slightly forward, it tightens your shoulder and neck muscles. Release that tension with shoulder rolls. Start with your shoulder levels and square. Roll them forward 10 to 15 times, as if you were trying to paddle a boat with your shoulders. Then roll them back.
   
8. Change position
   Moving to a different chair or standing up from your seat can literally make you see things in a slightly different way. It helps to distract you from stressful thoughts, alert your thinking patterns and provides a new perspective.
   
9. Get to the point
   Start phone calls with important business and save small talk for the conclusion. You will waste less time and be able to wrap conversations on a personal note.
   
10. Let them wait
    Instead of diving for the telephone, let it ring for two or three times before picking it up. Not responding to a stressor can help defuse tension. This will give you a feeling of control, and makes you feel more calm, confident and competent.
    
11. Speak slowly
    Fast talking is a sign of stress. Use an unhurried cadence and you will slow your breathing. You will also sound less agitated.
    
12. Stifle the Back-to-You syndrome
    Do not let subordinates delegate tasks back your way. You will need to exercise control over the people reporting to you in order to gain control over your own time.
    
13. Seek solitude
    Escape for a few quiet moments every day. Go to a company library or empty conference room to let your mind wander briefly without interruptions.
    
14. Pace yourself
    Schedule the most taxing jobs for the times when your energy is naturally high. Likewise, if you are prone to low energy late in the day, for example, use that time to read industry journals or opening mails.
    
15. Nail it down
    Stop searching for your appointment calendar and address book. Buy a large sized version that cannot be mislaid.