Statistics don’t lie. Research suggests that work related stress is a killer. According to the World Health Organization, 80 to 90 percent of all illnesses are either directly or indirectly caused by stress.

In another study, researchers found that more than 50 percent of employees would be willing to take a day off work without pay in an effort to feel less stress at work and have more time with their families. 

Further studies have found that the majority of stress that people experience at work is directly related to work issues such as time management, deadlines, and dealing with difficult co-workers.

Fortunately, there are action steps that you can take on a daily basis to eliminate these stresses.

Here are some proven tips for relieving work related stress. 

Watch what You Eat

Avoid eating unhealthy snacks. Eating healthy food can increase your energy.  Reduce Your Caffeine Intake.  Drinking lots of coffee and sodas can increase your stress levels. If you can’t cut out caffeine beverages completely, try to alternate your caffeine intake with healthier beverages or snacks.

Exercise Regularly

Exercise is a great way to relieve stress, so try to take a brisk 10-minute walk during the day, even if it means a walk around the office or building. Walking will help to get your blood moving and give you a mental break from your tasks. 

Stretch Your Body

Stretching helps to relieve stiff muscles, which can hold tension and make you feel more stressed.

Plan Ahead

Getting up 15 minutes earlier, and packing lunches or laying out clothes the night before, can help create a routine and get you organized. 

Breathe Deeply

When we are stressed, we have a tendency to take shallow breaths, which can result in feeling more tension. Start by inhaling deeply through the nose for a count of 4, and then exhaling slowly for a count of 8. This helps to release toxins through your breath. Concentrate on your counting and breath.

Get a Good Nights Sleep

Be sure you are getting enough sleep at night. Not feeling rested can add to your stress level and make you feel more overwhelmed. If you have been experiencing recurring sleepless nights, consult your physician for guidance.

Do Things You Enjoy

Try to do something you love every day to give yourself something to look forward to. Most stress arises due to feelings of life being out of control. By taking time to get yourself organized, and taking care of yourself, you can begin to gain control and ensure that your workday is as relaxed as possible. 

Eliminate Time-Wasters

Make a list of all the things that currently waste your time and reduce your productivity. These can include things like checking your emails, interruptions at your desk, talking too long on the phone, attending meetings, or on a personal level watching TV, getting up late and not prioritizing your day.

Then next to each time-waster write down what you can do to change that. Then put your plan into action today!

The end of Work Related Stress 

The bottom line in how to avoid stress at work is to do work that you love. Don’t be one of the 80% of people that stay stuck in work they hate. This is the worst thing you could do.

Find out what you’re passionate about and then go for it. If that means studying new skills, or finding out more information about how to get into your chosen field, then get started now.

To your great life and health!

The benefits of exercise are endless.  Exercise helps you stay fit, healthy, gives you more energy and makes you feel more balanced. 

It’s of no surprise that exercise is also an excellent method for Stress Relief.  An article recently shown in the daily tribune explains why. 

This article discusses Therapist Clarence Wardell Jnr, where he mentions the many patients he treats for depression and anxiety. 

"Research shows that regular exercise reduces stress and anxiety symptoms," Wardell said.  He explained the release of endorphins triggered by exercise acts like an anti-depressant, what some people call "runner's high." There are many specific types of exercises that are even used as relaxation techniques for athletes.

What types of exercise are best for Stress Relief? 

There is many a stress relief exercise dependant on your level of fitness.  The key here is not so much in the physical activity, it more about the intensity and the consistency.  You must exercise at least 3 times a week to really experience the benefits.  If you are in doubt of your level of physical fitness you should consult you local doctor before attempting any type of physical activity.

If you were looking for tips on how to avoid stress at work than this is definitely one of them.

If you feel really pressed for time how about you duck off to your local gym during your lunch break for a quick work-out?  This can be used as a great stress management tip as it gives you an opportunity to release any built up stress you may experience during the day to prevent any long term stress build up and anxiety panic attacks. 

Remember, the benefits of exercise are really endless and can assist with depression, stress and anxiety.

With so many Stress Relief Techniques it’s time we breathe a breath of fresh air into them … literally.  There’s a simple, cheap and effective Natural Stress Relief technique that takes you only seconds to do and will break the cycle of stress instantly.

What is it Donny I hear you all asking?  This Simple Stress Relief Exercise is … Deep Breathing. 

Before you think ‘What a Rip’ and close me down just read what I have to say.  Deep breathing not only relaxes your entire body it also increases the flow of oxygen to the brain which improves your ability to think.  When you breathe deeply you also stretch the muscles in your back, arms, legs and abdomen.  This is also one of many excellent relaxation techniques for anxiety to be used when suffering an anxiety panic attack. 

How does it work? Well, Begin by breathing in through your nose for the count of 5 (don’t count out load) hold it for 5, and breath out for 5.  As you feel that relaxation kicking in increase it to 7 or even 10.  If you’ve ever wondered how to avoid stress at work then here’s an example of good stress management tips to use. 

By doing this for only one or two minutes at a time (yes that’s less than 1% of your day) will give your mind and body a massive time out to allow you to recover, refocus and get back into the task at hand.

I’m going nuts!  Everyday I stress at work and I can’t take it anymore.  I hear this all the time.  Too much pressure and it seems to be getting worse.  Consider for a moment work stress and think where it actually comes from.  Is it really from work or could it be from work related stress? I have 3 questions I want you to contemplate.

1. How long do you spend travelling to and from work each day?  I have to admit, traffic drives me nuts.  Traffic Congestion for no apparent reason.  Why?
2. How long do you take for lunch each day? Most people actually spend more time travelling to work each day than they take for lunch.  If you think that’s normal, what’s wrong with you?
3. How many hours do you work a week?  Is the good ole’ 38 hour a week non-existent for you?  Are you more like 45-50 hours?  Do you realise this is between 7 to 12 hours of your personal life taken up doing a J.O.B.

Now I’m not suggesting you give up your day job, but here are a few quick tips on how to avoid stress at work:

1. If your driving everyday, catch public transport every once and a while or car pool with a couple of work friends. 
2. Take your full break for lunch.  Get away from your usual workspace. This will ensure you’re not sitting over your desk chewing away working.  Even better invest the time working on your social skills.  Another point, did you know when you take a break you become more effective and focussed? 
3. If you’re working more than 38 hours a week, find a way of cutting back.  Even if that means every second week.  Remember … We Work to Live, we don’t Live to Work.

This will ensure you reduce your Stress at Work and give you a more balanced and happy lifestyle.