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7 Tips for Reducing Stress in the Contemporary Workplace

Tips from a Baltimore Psychiatrist for Tacking Workplace Stressors

The American workplace is a complex environment that while trying to increase productivity tends to create a variety of stressors on employees. While careers are not designed to be fun and easy, a balance exists in fostering a workplace that is both functional and low-stress. Psych Associates of Maryland - a trusted Baltimore psychiatrist - understands the toll that workplace-related stressors can have on employees, which is why we’re here to break down the greatest sources of workplace stress and seven creative ways to reduce workplace stressors. Using these tips, you can not only reduce the stress you feel related to work, but create a stronger work-life balance and increase your job satisfaction over 

Why is the workplace so stressful?

A Baltimore Psychiatrist Breaks Down the Workplace’s Biggest Stressors

Man woman working computer

When it comes to feeling stressed out about or overwhelmed by your job, you’re far from alone. Studies find that 66% of people have lost sleep over workplace-related stress and 76% of respondents claim that work-related stress has had a negative impact on their relationships. These numbers are high considering working is a compulsory part of life and not a hobby we can opt-out of. This stress comes from a variety of sources, including the following:

  • Difficult power dynamics
  • Strict or unattainable deadlines
  • Financial inequity between coworkers
  • Lack of support from management
  • Unengaging work
  • External/familial demands and conflicts
  • Heavy workloads

While some of the variables for a stressful workplace are beyond our control, we can do our best to develop skills that help counteract the stress responses we experience. Additionally, a Baltimore psychiatrist suggests controlling the stressful stimuli that are within your reach in order to make non-controllable stimuli bearable. 

7 Tips from a Baltimore Psychiatrist for Minimizing Stress in the Workplace

minimize workplace stress

Organize Your Workspace

A cluttered workspace leads to a cluttered mind. Having to sort through endless stacks of paper to find an invoice or frantically search for a pen during an important call adds stress to normal tasks. Additionally, having too many distractions on your desk can leave you in a constant state of stress, meaning it’s important to take time to keep an organized workspace and keep in clean. Take 5 minutes at the end of every day to organize your papers, make yourself a list for the next morning, or wipe down your dirty desk to start your next workday stress-free.

Set Achievable Goals

One of the biggest stressors in the workplace is expectations beyond your capabilities. Chances are that your company has timeframes and productivity benchmarks you are expected to meet, but you may sometimes be expected to surpass these benchmarks. If you feel like you cannot make these deadlines, talk to your supervisor about setting more achievable goals that allow you to ensure high-quality work while working at a respectable pace.

Focus on Healthy Habits

three men walking

Stress isn’t just a feeling -- stress is a physiological response in our bodies! Much like when we find our bodies are exhausted, we need to do what we can to counteract these reactions and support our bodies with healthy habits. The best ways to ensure our bodies are capable of handling stress is by working to develop healthy habits like a good diet, plenty of sleep, and working out to relieve stress.

Show Gratitude Toward Others

Sometimes our stress is created through a negative outlook on our jobs as a whole. We focus on the negative rather than the positives, which leads us down a path of pessimistic thoughts than can lead to stress. To increase positivity in the workplace, find ways to show gratitude toward others. From sending a sincere ‘thank you’ email to a coworker for helping you on a task to acknowledging someone else’s hard work, an optimistic, gracious mind can help reduce stress.

woman eating breakfast

Take a Break

One of the best ways to reduce stress and recharge is by allowing yourself to step away for a break. Whether you take a 10-minute walk, a break to get coffee, or simply lay down for a quick recharge, taking the time to step away from your work refreshes your mind and helps boost productivity in the latter half of the day.

Try Out Breathing Exercises

As we mentioned before, the stress you feel is a physiological response to stimuli. Stress is the activation of your sympathetic nervous system that leads to a fight/flight/freeze response in some people. You can counteract this by activating your parasympathetic nervous system with diaphragmatic breathing, for which you can find a video how-to here. Using diaphragmatic breathing can help you calm down, reduce stress, and finish your work without worry.

woman speaking to a therapist

Know When It’s Time to Seek Help

One of the most important tips we can provide is to encourage you to know your limits. Stress can lead to long-term effects on the body, so it’s important to know when to find help for your stress management with a professional. A Baltimore physiatrist can talk to you about your symptoms and help you find the treatment and medication necessary for stress management.

Think it’s time to find a Baltimore psychiatrist for your stress management? Get in touch with Psych Associates of Maryland to learn how we can help you get your workplace-related stress under control.

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