It’s not uncommon to feel stress on the job. Deadlines approach. Conflict (hopefully healthy) will occur with colleagues. Some days are longer than others. The important thing is to be aware of your anxiety and not let it become a larger problem.

Reducing your stress with some positive changes can make a huge impact on your day-to-day operations and career as a whole. Here are some tips to help relieve your stress.

Establish a Pre-Work Routine

There’s nothing worse than walking into work already frazzled from your morning. If you start your day stressed, it sets the tone for the rest of your day, including your work. You’re more likely to be anxious at work and more reactive to any stressors.

Spend a few minutes first thing in the morning to meditate or reflect on things you’re grateful for. If meditation isn’t your thing, you can always journal your thoughts or read a couple pages of a book.

Your current schedule may or may not lend time for a well-balanced breakfast, but there’s a reason it’s coined the most important meal of the day. Getting proper nutrition allows your body to fight off stress more effectively.

On the way to work, listen to music. Studies have shown that as little as 10 minutes of listening can reduce cortisol levels and improve overall mood. Throw on a playlist and enjoy some car karaoke right before you go to work.

Plan Ahead

Planning out your day or week can greatly increase your organization and decrease your stress. The more organized you are, the less rushing you will have to do throughout the day.

Use a planner or calendar to keep track of any appointments, meetings, or deadlines. Keep a to-do list of priority items as well as personal tasks needing to be done. Something is calming about crossing off items on a list, after all.

Having control over your day can prevent you from feeling overwhelmed and overly anxious during your day.

photo of a woman sitting on the couch working on her laptop and talking on the phoneTake Breaks

Powering through your day may seem like a productive way to get the most work accomplished, but it will add stress to your plate. Breaks are not only going to be helpful for stress management but also for mental clarity and productivity.

When planning out your day, allow yourself break times throughout your day. Stand up and stretch. Eat a snack. Depending on your job, this could even just be a bathroom break. You’ll feel more refreshed in the long run, taking some distance from your work tasks for a short time.

If your job allows for it, take a short walk outside. Exercise alone is a great way to manage anxiety, but studies also show outdoor time effectively reduces stress.

Set Boundaries

Establishing boundaries isn’t always easy, especially if you aren’t used to doing so. Too much work or time spent working can easily make you anxious. Try standing up for yourself and control what is within your reach.

Areas you can consider working with are the number of hours you’re working, what type of projects you take on, how big of a workload you can healthily handle, and what hours you are available to be “on.”

Schedule times for phone calls. Schedule windows for reading and responding to emails. Take your lunch hour. Start and end work on time. Say yes to projects that are achievable and no to ones that cause overwork. Balance is an important factor in having a healthy work environment.

Reach out to learn more about anxiety treatment and how it can help you find better balance.