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Five Ways to Reduce Stress at Work

5 Ways to Reduce Stress at work

Five Ways to Reduce Stress at Work

In the novel Dune, the main character refers to fear as the mind killer. That’s all true if you live in a world of sand, spice, and intrigue. However, in a workplace setting, the real mind killer is stress.

Stress can kill. You’re not spared even if you have a sedentary office job. According to stress.org, more than half of office workers end up with physical pain and illnesses due to stress. Most of the time, feeling overwhelmed and pressure is stress-related.

Exercise some more.

A healthy body is necessary for a healthy mind. It’s hard to be productive if you’re not healthy. More than that, exercise can enhance mood due to released endorphins during physical activity. You can go to the gym regularly, or if you don’t have time, fit in something that will make you move and sweat.

  • Use the stairs instead of the elevator.
  • Park your car where you can walk for a few minutes to work.
  • Stretch regularly and get up from your chair.
  • Use a standing desk at work if you can.

Organize work the day before.

In order to avoid being overwhelmed, you can organize your work the day before. It can be as simple as collecting all the paperwork you need. At the same time, you can buy a small notebook and make a checklist. Performing well in your work will help you avoid stress because your job becomes fulfilling and rewarding. In the age of smartphones, it should be easier to stay organized.

  • Use your phone’s calendar functionality.
  • Maximize the use of your phone’s timer and alarms.
  • Use note taking apps like Evernote to make checklists and remember important things.


Healthy diet and avoid bad habits.

Aside from exercise, a healthy diet and complete lifestyle overhaul is needed to reduce stress. Get plenty of rest and sleep.

  • Eat plenty of fruits and vegetables to get you through the work day.
  • Avoid bad habits like staying up too late at night.
  • Reduce or eliminate smoking before or after work.


Be a team player.

Not to say that you have to suppress your own opinions in the office. Being a team player means to create peaceful and productive work relationships. Put the team’s needs first before yours. Be unselfish.

  • Develop your emotional intelligence and empathy so you can relate to co-workers.
  • Accept your role in the team (or your company).
  • Help co-workers if you think they need it.
  • Communicate with co-workers personally, not just in office groups.
  • Don’t interrupt if co-workers are working.
  • Avoid office gossip and politics.


Develop realistic goal-setting.

Don’t force anything in one day if you can only do it in 3 days. Unrealistic goals cause a lot of mental pressure. This mental pressure will weigh down even the most productive employee.


  • Clear two or three tasks in your checklist.
  • Set realistic deadlines–not too short, not too long.
  • Understand your task.
  • Keep everything short and simple.


Work-related stress can be avoided realistically as long as bad habits are improved or removed. Going to work armed with preparation reduces pressure. It’s important to be healthy and prepared in order to be in the best condition during work.