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21April2016

Want to reduce the stress in your work?

Portrait of a beautiful arab woman breathing fresh air with raised arms with a cloudy blue sky in the background

Do you feel like there is just not enough time in the day or week to get everything done…you can feel the tension, the pressure building and it’s like you have no say in your work?

It’s gone way beyond the good stress of a little excited pressure that gives you the nudge, the energy to drive forward to get a job completed.

It is sucking the life out of you, it’s draining, it’s exhausting. It’s taking over your home life and sleep is drastically reduced and forget about exercise…no time for that! Stress has its ugly claws into you and it now has control over your life…it’s not good!

Feels like nothing will work to change the situation! You are drowning in it.

Well…let’s give this a go.

After all what have you go to lose…(oops I forgot, probably your sanity if you don’t give it a go!)

One of the best ways to manage stress is to get some control over your work. This means you get control back instead of the work and stress controlling you.

Sounds simple…I can almost hear you say “Yeah, right…easier said than done.” And you are right. Reducing this harmful kind of stress can be hard work but it doesn’t need to be that hard.

Give the following system builders a go so you can have your life back…and let’s make it simple.

#1: List building: many people write to-do-lists and if this is you then keep doing it…and let’s add a twist.

  1. Write a list of the areas/categories of work that needs to be completed. Colour code these
  2. Then write the tasks that fit within each area
  3. Then put timeframes for completion against these tasks, e.g. specific date
  4. Now put the approximate time required to complete each task e.g. 30min, 2 hours or 40 hours

#2: Build a plan: This requires you to plan beyond today. It’s time to stretch it a week or even a fortnight. Why? So you can set specific times to do the task from #1 and know they will be taken care of.

  1. Use the Planning template that you can download the template here. There is an excel and word version for you to choose from, depending on what you prefer to work with
  2. Give the week some specific outcomes/goals that you want to achieve.
  3. With this in mind, put the tasks from #1 into the plan on the days of the week
  4. Allocate times that you will work on these takes e.g. 10am to 11am. These are a guide only that you would like to stick to.

#3: Building your supports

  1. Focus on one thing at a time. Multitasking doesn’t work! Multitasking requires switching between tasks. The time taken to switch wastes approximately 30% of your time!
  2. Reduce interruptions as much as possible by letting others know when you need uninterrupted time…make sure you still allow time for others, particularly if they need your support.
  3. Turn the ‘shoulds’ and ‘needs’ into ‘musts’, e.g.
    1. ‘I know I should be getting some exercise.’ Or, ‘I need to exercise.’ Turn these into, ‘I must get exercise so I have scheduled this into my plan.’
    2. ‘I need more sleep.’ Turn this into, ‘I must get more sleep so I must switch off work mode by 9pm and I must leave my phone in another room.’

Now that you have some help to start reducing your work stress, it will only be short lived if you do not apply a committed and consistent attitude and mindset to making this work for you.

Will you experience some hurdles and barriers along the way? Yes, you will.

Will you need some help along the way? Maybe and more than likely.

So build a support network around you at work and at home.

If this isn’t enough and you would like further support, then contact me.

I’m only a conversation away.

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