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How to Reduce Work Stress

Updated on June 7, 2014

Having a demanding job can bring about stress. Depending on the nature of the job, having a stressful work environment may not always avoidable. For instance, there may be heavy work loads, short deadlines or a demanding boss to add extra pressures.

Not tending to the stress on the job can cause slower productivity at work, create health issues and could even cause ciaos at home. However, there are some ways to lessen the stress. Here are some tips to help you cope with a stressful work day.


Reducing Stress Before and During Work

Here are some common ways to reduce the amount of stress you experience during your work day.


Take time to meditate before work. Have devotion time; pray, read scripture, and listen to a song that will put your mind at ease. Try not to think about work stuff until you actually get there. When you do arrive to work, you will arrive in a peaceful manner and more ready to take on challenges.


Take exercise a part of your everyday routine; whether it is aerobics, walking, stretching or yoga.

Eat a Proper Breakfast

Breakfast really is the most important meal of the day. Especially if your job is demanding, you will truly need it. You'll feel energized throughout the day.

Take an Actual Lunch Break

Many times we work so hard that we don't take advantage of our lunch breaks. For example, some eat lunch in the car while driving or eat at the desk while still working. Try not to eat at the desk. Consider eating with a co-worker or call a relative or friend on your break.

Create a Peaceful Work Space

Mountain stacks of paper tend to be a reminder of all the work that needs to be done and does nothing to help with stress levels. Use organizers and file paperwork in a way that reduces desk clutter and paper stacks. Also, design your work space to give you inspiration throughout the day by adding your favorite colors, wall art or quotes and pictures of your loved ones. Adding a plant or two would be nice as well.


Recooperating After a Stressful Workday

So after you've made it home after a long day, here are some ways to keep stress levels down.

Quick Dinner

If you usually fix dinner, make it a take out night or prepare a quick meal. It may be a good idea to plan ahead for days like these, and buy quick fixings when you go grocery shopping. Have quick recipes on hand. Also, you can use a crock-pot/slow cooker to prepare meals so that fixing dinner after work can be a breeze.

Pamper Yourself

It's alright to tell your family that you have had a stressful day. Because you told them, they may be considerate of you and allow you to have the quiet time that you need.

  • Take off your work tag or anything that may remind you of your work day. This includes taking off work clothes and putting on comfortable attire.
  • Set a peaceful atmosphere with candles and your favorite music. Take a bubble bath, paint your nails, or simply tap a power nap after work.
  • Put in a favorite movie or catch your favorite show on television.
  • If the weather is nice, go outside enjoy nature.
  • Create a date night with your spouse.

If You Must Do Work at Home

Try not to ignore your spouse and/or kids, but find time or create quality time to spend with your family. Maybe let the first few hours you get home be totally devoted to catering your children and/or spending quality time with your spouse, then tuck away to complete work. If your spouse is also doing work or your kids are doing homework, create a working space and time for everyone.

Get Plenty of Rest

Try to go to bed at a reasonable hour. Getting plenty of rest will help you feel more energized and concentrate more in the morning.

Communicate Your Feelings

If you feel like you can't rest without getting something off your chest, do talk to someone or write your feelings down in a journal or blog. Talk to your spouse or call a friend. It may also be helpful to talk to your supervisor about nay concerns you may have when you return to work. If your stress seems unmanageable, consider talking to a counselor/therapist.


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    • MelChi profile image

      Melanie Chisnall 5 years ago from Cape Town, South Africa

      Very good advice! I actually do all these things you've mentioned and it does help me a lot. Voted up!