SnackNation Office

6 Easy Ways How To Reduce Stress at Work (And Be Happy)

By June 10, 2019 January 14th, 2020 33 Comments

There’s a silent killer in your workplace.

It lurks in the shadows, depleting your energy, sacking your concentration, and shaking your confidence.

Your co-workers talk about it in hushed tones (if at all), and your boss is in denial of its very existence…

Its name?

Stress.

It’s no joke. Countless studies show that excess stress can cause real physical symptoms like headaches, upset stomach, increased blood pressure, chest pain, and trouble sleeping.

That’s not to mention its role in mood disorders like anxiety and depression. In the infographic below, we’ll take a look a look at the alarming costs of workplace stress, the warning signs that you’re too stressed, and 6 simple methods for reducing stress at work.

handle everything

how to reduce stress at work infographic OSHA (The Occupational Safety and Health Administration) deemed stress a “hazard of the workplace,” and estimates put the cost of stress at $190 billion a year in annual healthcare bills.

And it’s not isolated to specific industries – the problem is widespread. 65% of adults say that work is the source of their significant stress.

On top of that, a joint team of Harvard and Stanford researchers looked at data from the General Social Survey and the American Community Survey and found that stressful jobs might actually lower your life expectancy.

Of course, not all stress is created equal. A certain amount of healthy stress in the workplace is actually a good thing. Experts make a distinction between eustress (good) and distress (bad), and point out that eustress is actually necessary for individuals to make breakthroughs and companies to grow.

What’s the difference? Eustress is motivating. It keeps you on task and helps you cross the finish line. Distress is debilitating and occurs when the good stress builds up and becomes too much to cope with. Negative work stress can come from a variety of factors. (Any of these sound familiar?)

  • Fear of being laid off or fired
  • Additional overtime due to budget cuts
  • Pressure due to constantly rising expectations
  • Pressure to constantly work at peak levels

How do you know if your stress level is out of control? Here are a few warning signs:

  • Depressed mood – you may lose confidence, become angry, irritable, or withdrawn
  • You lose interest in your work, and a sense of apathy takes over
  • You’re unable to sleep or experience fatigue during the day
  • You have trouble concentrating
  • You experience muscle tension, headaches, or stomach problems
  • You notice a decrease in your libido
  • You turn to alcohol or drugs as a coping mechanism

The key to learning how to manage stress at work so to keep it at a healthy level and make sure it doesn’t become overwhelming. Easier said than done, right? We’re here to help. Here are 6 tried and true methods for learning how to relieve stress at work – so you can get back to kicking butt.

1. Form Positive Relationships

friendshipsWhile the negative effects of stress are very real, much of the stress we experience can be alleviated simply by talking about it.

That’s why positive relationships at work are so important. Even if they can’t solve your problems, the simple act of verbalizing your stress with someone you trust can actually reduce the severity – or clear it up altogether.

Additionally, friendships can take your mind off the stressors and provide a buffer between your daily tasks and your negative thoughts. It’s one of the reasons why we rolled out the SnackNation buddy program.

Every new hire gets a veteran “buddy” to show them the ropes, introduce them to people, and provide guidance and support. By design, this “buddy” isn’t a manager. It’s someone in whom you can confide any concern, personal or professional. Our SN buddies are trained to lend an ear and provide judgment-free advice. Here are some tips for fostering positive personal relationships at work:

  • Put down your smartphone! Instead of burying your head in your Instagram feed at lunch, leave your phone at your desk during breaks and engage with co-workers.
  • Encourage vulnerability. Vulnerability exercises are something we do at our SnackNation offsites. After breaking out into smaller groups of four or five, everyone in the group is encouraged to share something personal – often a meaningful experience from their upbringing. The relationships formed during these vulnerability exercises are the basis for some of the deepest and longest-lasting relationships at the company.
  • Start your own “buddy” or mentorship program at your office. Remember, these relationships should be both personal and professional. It works best when buddies are from different departments, so there’s less chance of office politics becoming a factor.

2. Start Exercising (or Exercise More)

ExerciseHUMAN With its mood-boosting and endorphin-releasing properties, regular aerobic exercise is a natural stress reducer.

Exercise’s ability to elevate mood is well documented. Numerous studies going back to the early 80’s found that regular exercise can improve mood for people with moderate depression.

In fact, a 1999 study found that exercise was just as effective in eliminating depression antidepressants. Exercise also helps get your mind off your stressful thoughts. By training yourself to be in the moment and focus on your body’s movements (rather than mulling over your worries), exercise can be a form of active meditation and have a calming effect on the body and mind.

You should aim for a minimum of 30 minutes of activity each day. If you don’t have the time to fit in a run or gym session before or after work each day, here are some tips to increase your mobility in the office:

  • Launch a wellness challenge. Gamify company fitness by launching a wellness challenge. Shoot for a team-wide goal, but also reward top performers to foster some friendly competition. At SnackNation, we passed out fitness trackers and added up our steps in a bid to virtually “walk” the distance from LA to San Francisco during our wellness month. Each week, we also named a winner for the most active team member.
  • Switch to an “Active Desk.” Sitting for long stretches at your desk is not good for your health. Alternatively, standing desks get you out of your chair and on your feet. This works your stabilizing leg and stomach muscles, your heart, and lets you burn extra calories. Check out Vivo’s sit-stand desk (this is the one I personally use).
  • Take walking meetings. In a recent interview with the Awesome Office Show, BittyFoods CEO Megan Miller explained that she gets in daily exercise by taking calls while strolling through San Francisco’s Golden Gate Park. LA-based skincare brand Murad also installed a walking track in their office space to encourage team members to get up from their desks during the day.

3. Eat Healthy and Nutritious Foods

Photo Credit: user Stacy via Flickr's Creative Commons (https://flic.kr/p/emnc7b)

Photo Credit: Stacy via Flickr’s Creative Commons

Ever heard the phrase “eat your feelings”?

It’s a real phenomenon. Many people turn to unhealthy “comfort foods” as stress management at work.

Safe to safe that dealing with work stress in this manner is not good. Why does this happen? When we’re stressed, our brain releases the hormone cortisol, which makes us crave salty, sweet, and fat-laden foods for the temporary pleasure they bring. But ironically, “stress eating” only exacerbates the problem.

Sugar or fat-laden foods like pizza, burgers, and ice cream make us feel lethargic, and less likely to tackle the problems that lay before us, which in turn only increases our stress. sad bacon dog That’s why it’s so important to eat healthy foods that are rich in complex carbohydrates that fuel our brains and support concentration and focus. This will give you the power to learn how to handle work pressure & how to overcome stress at work. Not sure what to eat? Here are some tips: Eat this:

  • Complex carbs like whole wheat bread or pasta and vegetables
  • Foods high in fiber like fruits and vegetables
  • Superfoods like Kale, Dark Chocolate, and blueberries, which contain mood-boosting antioxidants
  • Lean proteins like chicken, or better yet, wild-caught Alaskan Salmon (high in mood stabilizing omega-3’s)

Avoid this:

  • Foods high in fat like cheese and red meat, which lead to lethargy and sluggishness
  • Foods high in refined carbs or sugar, which cause your energy to spike and crash
  • Caffeinated drinks like coffee and soda, which in inhibit your ability to sleep
  • Nicotine, a stimulant that can boost your anxiety
  • Alcohol, a natural depressant

And don’t forget, no other food category impacts your overall diet like snacking. The availability of healthy snacks will help improve your diet and keep your stress in check.

4. Get Enough Sleep

benefits of napping at work We can’t say this enough – get some sleep!

Stress has long been linked to chronic insomnia. But while conventional wisdom treats the inability to sleep as a symptom of stress, researchers at Harvard medical school found that poor sleep may actually be a contributing factor.

That’s because a lack of sleep inhibits your ability to cope with even normal amounts of stress, and negatively affects your mood and outlook. The point is, you can’t hope to reduce stress when you’re on edge and irritable from lack of sleep. Here are some tips to get your sleep schedule back on track:

  • Shoot for eight hours a night. There used to be a stigma, especially among business leaders, that “sleep is for the weak.” The most productive people know that you can’t operate at peak performance without the regenerative effects of proper sleep. So don’t skimp!
  • Stick to a schedule. Set your body’s internal clock by hitting the hay at the same time every night. You should be able to fall asleep fairly quickly and wake at the same time each day without an alarm clock. And speaking of sticking to a schedule…
  • Avoid sleeping in on weekends. While it may be tempting, sleeping in can throw off this schedule and undo the progress you’ve made.
  • Turn off screens 1 hour before you want to go to bed. Whether it’s TV, laptops, or our smartphones, screens keep our brains engaged and make it difficult for us to fall asleep. Winding down your day with a healthy activity and avoiding screen time can help you better cope in a demanding job.
  • Take cat naps. We’re talking 15-20 minutes, max. While we definitely believe that naps are regenerative, don’t over do it. Again, the goal is to get in a rhythm of getting proper sleep more often than not, so you’re clear headed and ready to take on the day.

5. Prioritize and Organize

organized Feeling overwhelmed is a major stressor. A great way to make a major reduction in your stress is to learn how to handle stress at your work by prioritizing and organizing. Here’s how to do it:

  • Clarify Goals. Before you can prioritize, you have to set clear objectives. Make time to sit with your manager and clarify your goals. sBe sure that your daily activities track back to one of your overarching goals.
  • Prioritize Against Goals. Don’t set priorities arbitrarily. Use your goals to evaluate the importance of every task. At SnackNation, we teach team members to evaluate each task by asking, “Is this getting me closer to or further away from my goals?” If the answer is anything other than “closer to,” it’s not a priority.
  • Focus on 2-3 things Max. There’s an old saying – if everything is a priority, nothing is a priority. Focus on the “biggest levers” – that is, the 2 or 3 things each week that will have the biggest impact on your goals.
  • Set Deadlines. As a general rule, if a task doesn’t have a deadline, it will get pushed aside for one that does. Set realistic deadlines for everything, and everything will get done.
  • Make a To-Do List. So simple, yet so effective. To make sure things get done, write them down in a notebook or a note taking app like Evernote. If you’re still overwhelmed by tasks, use task management software like monday.comAsana or, Wrike to keep a handle on your daily activity, and make sure nothing slips through the cracks.
  • Use Your Calendar. Plan your weeks in your calendar so that you maximize the limited time you have each week. At SnackNation we recommend team members plan out their weeks on Friday or even Sunday evenings. Make sure to schedule breaks in there as well – as in actually put them in your calendar!

6. Kick Your Bad Habits

Laundry Managing stress at work is partially about your mindset. Your outlook can have a huge impact on your ability to cope with everyday stressors. Keep them in check so they don’t become major sources of negative stress. Here are a few tips to change your mindset by break the bad habits that are holding you back:

  • Stay positive. One way to do this is to express gratitude. It’s surprising how much different your outlook is when you make a point to recognize the people and things in your life that you’re lucky to have.
  • Resist perfectionism. Don’t fear mistakes, learn from them. The desire to be perfect can make your stress spike and your self-worth plummet. Recognize that failures don’t define you, they’re just opportunities for learning and growth.
  • Focus on what you can control. Much of the anxiety we experience is over the uncertainty caused by things outside our control. The best way to combat that is to only focus on the things we can control – like our effort, our attitude, and how we treat people – rather than the outcomes we can’t.

Conclusion

While dealing with stress at work is real problem in the American workplace, it’s definitely solvable. Follow the tactics outlined here to bring your stress level back down into the healthy range so you can continue to experience breakthroughs and create some real magic for yourself. We hope you learn how to avoid stress at work. Have a great trick to reduce stress in the workplace that we didn’t cover? Let us know in the comments below.

Employee Wellness Resources:

121 Employee Wellness Program Ideas Your Team Will Love

45 Successful Corporate Wellness Programs Employees Will Love

42 Corporate Wellness Companies That Are Transforming Workplace Health and Happiness

13 Easy Ways to Create a Zen Office Space On a Budget

23 Surefire Ways to Boost Employee Wellbeing

How to Create a Killer Office Fitness Challenge

25 Office Exercises: Easy Desk-Friendly Ways to Get Fit

11 Data-Backed Benefits of Employee Wellness Programs You Need to Know About

Everything You Need to Launch a Kick-Ass Employee Wellness Survey

9 Simple Hacks to Stay Healthy at Work

What Is An Employee Wellness Program?

33 Comments

  • Jordan Cohen says:

    I was stressed. Now I’m less stressed. Thank you Jeff- this is $$. They should call you J$!

  • Sarah says:

    Jeff,

    Great article! I just wanted to leave my 2 tips for how we’ve managed to reduce office stress.

    1. Proper planning – setting expectations and giving everyone a road map has really helped reduce last minute project stress and has prevented people from bloating project

    2. Banning slack – While many people may disagree, we’ve found that since we’ve forced people to have in person conversations we’ve reduced the number of office conflicts and pressures as everyone feels they have to communicate with greater clarity.

    Just our tips but the main thing for us is culture, culture, culture.

    • Jeff Murphy says:

      Thank you for sharing! #1 is so true, setting realistic stretch goals is so important. You cannot create the “good” stress necessary to make breakthroughs if you are pushing your team way too hard just because you didn’t plan properly.

      #2 is a great idea too. Slack can definitely provide value, but the more face to face interaction, the better. It tends to de-escalate stressful situations.

  • Andi says:

    Hi Jeff, may I put a link to your article on my website? It’s non-commercial and I want to give people the opportunity to get some nature views and sounds into their home to help them to reduce stress. And with your article also some tips, too. Thank you!
    http://gentle-elements.com

  • Lina says:

    Hello Jeff. I’m completely unhappy and stressed out at my job now. The expectation is higher, besides the workmates are cold and unfriendly, kinda feel nervous all the time. Getting a new one is pretty difficult, don’t know what to do

    • Jeff Murphy says:

      Hi Lina – I’m sorry to hear you’re feeling that way! A certain amount of stress is inevitable, but if your anxiety level is so high that it prevents you from functioning – or enjoying life – it’s time to make a change. I really liked the tips in this article: 10 Things You Can Do This Morning To Heal Your Anxiety. It’s a great place to start.

      If it gets really bad I’d also urge you to talk to someone outside of work about how you’re feeling – a trusted friend, clergy member, or therapist. It really does make a huge difference.

      Hang in there! If you commit to developing ways to cope with stress you WILL feel better and you’ll be able to thrive in your role – whether it be at your current company or someplace that’s a better fit.

  • Gwen says:

    Thank you for sharing this insightful list of strategies – i couldn’t agree more with them. A nice reminder to stay focused on being unstressed

  • Kelsey says:

    Hi Jeff, thanks for sharing! I love the infographic! Is there anyway that I can print out just the infographic? I would love to be able to post on my HR Corner board for my employees!

  • Jen says:

    Great article on reducing stress! I think getting the appropriate amount of sleep per night and taking care of yourself through exercise and nutrition is such common sense, but we forget day to day that we need to do these things. I know I need to remind myself and work at it constantly!
    -Jen
    https://youtu.be/F8FuwtXeWOU

  • Daniel Ongoya says:

    This is an awesome article.
    Very timely. When I started reading it, I was really stressed and was just sitting on my desk, my mind blank.
    I am glad that as I finished reading the story, i am longer stressed. What an article!

  • Very well presented info-graphics. We cannot avoid stress but we should learn to cope up our stress. We have no control for everything that happening to our surroundings. We should always reminds ourselves to focus on the solution for what is the cause of our stress.

  • maryam hechanova says:

    nice,,such a great article,,I will start to follow them,,though some of it I did it already,,thanks for the additional information on stess relief

  • These are some absolutely fantastic tips; after all, work-related stress is never something you want to deal with. large amounts of stress can wreak havoc on your mind, body, home-life, and work-life, leading to more stress at work and creating a never ending feedback loop. Because of that, it really helps to study the article’s infographic and look for ways to reduce stress naturally.

  • Thank you for the tips and it might help me to make my work time better.

  • Sladja says:

    Hi, article is very good and I understand your point but I would like your opinion and advise how to manage the stress in different offices environment, especially I am working as Customer Service Officer and I am dealing with patients every day whole day 5 days a week! I really love my job and I have very good time around me.

  • Adam Garnes says:

    The points are well defined and relevant. I particularly liked the suggestion where it has been suggested that one should have a friendly relationship with the office colleague, to avert the possibilities of office politics, which is one of the biggest reason for work-related stress. Apart from that, the suggestions of having sound sleep, meditation and switching to music therapy are also useful in fighting stress.

  • Sadik Sajid says:

    Good article . The way how you explain this strategies . Is very professional .

  • nassali says:

    woow the article is good in my organisation we have so much concentrated on team building activities as a way of putting off stress.

  • stevenpark says:

    Done.., Great job number of people could not get the right job. So people reach out of over stress ness. But right now your article has done a good job. But you want to reach more countries to give you the best pros.

  • Sophie says:

    Great insights on how a workplace stress environment can even cost the organisations as well. Its a great idea for organisation as well, they can have a track of stress which is favourable for breeding good competition and avoid negative stress inducing events simultaneously

  • Kristoffer P. Jumao-as says:

    This is a great article, this enlightens my mind, right now I’m undergoing a office related stress, which I’m trying to solve it positively.

  • Afton Jackson says:

    Thank you for informing us about how to reduce stress at work. I agree with the research findings of Harvard and Stanford researchers and what they found in stressful jobs. If I were to do a follow-up study about workplace safety, I will enrich the people of our workplace to not get stressed out that much and start investing time in exercising.

  • sagartrivedi says:

    This article will very help us to all employees and workers. These tips are very helpful for our rooting life. We should do exercise and eat fresh nutrition food. Everyone should read your article. Thanks for this wonderful piece of article.

  • Sally says:

    This article is full of deep insights and some awesome suggestions for managing stress! Before reading this, I had never really given how much sleep I am getting a whole lot of thought and it never even crossed my mind that a lack of sufficient sleep could be adding to my levels of stress throughout my work day. I am glad that it was brought to light that there are different types of stress and that certain types can be helpful and even healthy, in moderation. This article says that a certain amount of stress at work can be positive and motivating, and I recently read an article in Psychology Today that also said that a moderate exposure to stress is good for us. Personally, I find that having deadlines at work helps to push me along and get things done in a timely manner, and for me, having very little time from assignment to deadline is stressful, but in a way that motivates me. This also forces me to put my best foot forward and get creative with my process. However, it is easy to let stress go too far and become a negative, so I really enjoyed reading all of these tips and plan to be more mindful and use them in the future!

    • Laura Nguyen says:

      Thanks Sally for your feedback and your personal experience with stress. We agree with you that sometimes it does go a little too far!

  • John says:

    Thanks, Jeff !!

    I think, to manage stress first, we need to organize things. In my opinion the most effective way to decrease stress is to have an organized workplace. This will include defining our goals and communicate these goals properly to every department, discuss our priorities where everyone has their say, set deadlines everyone can agree with, and create a schedule where we can make sure everyone will get enough rest. This is extremely important and the bigger your organization is, the better we must organize things. Having a capable project manager/similar role is very important for this aspect.

    Second, I’m a firm believer that true happiness (and thus, less stress) comes from giving. So, we always arrange a day off once a month to volunteer and help others. For example, we might arrange a trip to an orphanage where we can play with the children and present our gifts. This is also important because in a nightclub environment, we are often exposed to the very rich customers that can distort our view about material wealth (we might feel too poor compared to them, we get more greedy, etc. ). Activities like this help in realigning our paradigm.

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