For many people, stress is a sneaky but persistent thing. You think you’ve figured it all out and suddenly you’re back again, knee deep in meetings and commitments and deadlines and unable to get out from under.
With nearly half of all respondents in a survey by Comparably saying they feel burnt out at work, you’re hardly alone in feeling stressed.
Stress affects everyone, but there are ways to keep it from derailing you. Here are eight steps to being less stressed at work.
1. Identify the source.
Everyone’s bound to have good weeks and bad weeks at work, but if you find that your bad weeks are more frequent, sit down and figure out what’s going on. Is it an accumulation of deadlines? Bad delegating? Poor communication? Figure out what’s causing you stress. That’s the first step, and too many people fail to do it, which leaves them feeling really lost as they seek ways to feel great again.
2. Set boundaries.
If your coworker wants to schedule meaningless meetings first thing in the morning three times a week, and it’s throwing off your productivity for the rest of the day, speak up. Share your concerns and ask for flexibility. Many times, we’re needlessly scared of the response.
3. Take a vacation.
Some people find their burnout cured by going on a nice long break. Research shows that going away for at least 10 days is enough time for people to truly relax; anything shorter and your brain still may be too wired to truly escape. No matter how many days you have, use them. You may come back feeling ready and refreshed to take on your work, or the time away may give you some insight into whether it’s time to leave your job. Either way, the benefits can’t be ignored.
4. Talk to friends.
The worst thing you can do when you’re feeling burned out is to keep it all inside. This is the time to speak with friends and family about what’s going on inside your head. With burnout so common, it’s likely you’ll find a sympathetic ear and some good advice.
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5. Put your body to work.
Whether it’s a 15-minute walk everyday or a Sunday morning yoga class, commit to doing something good for your body and mind. It’ll probably take some time before you feel the benefits, but start somewhere. The mind and body are linked, so focusing on one will naturally help improve the other.
6. Research other jobs.
It can’t hurt to look. If your day-to-day is crushing your soul, see what else is out there. Maybe you’ll find yourself clicking on job titles that are similar to what you’ve got; maybe you’ll find yourself clicking on job titles that are totally different from what you’re doing. Your actions will help you figure out what it is about your current situation that isn’t working.
7. Go on an interview.
That’s right — even if you’re not 100% serious about leaving your job, it can’t hurt to shake things up. Apply to some jobs. Go on an interview. Experiencing the culture at other companies, and learning more about what other companies pay people like you, can help you get out of thinking that your only path forward is at your current company.
Study: What It’s Like to Interview at Amazon, Apple, Facebook, Google and Microsoft
8. Speak to your manager.
Good managers want to keep their team happy and engaged; if you’re not either of those, it’s in their best interest to help you out. If you have a good or decent relationship with your boss, ask them for some time to chat and share your feelings. They may be able to see areas where you can make adjustments in your workload or daily responsibilities, even if you can’t see them yourself. If your relationship with your boss isn’t great, and you think there’s a chance for it to improve, maybe a conversation like this will do the trick. But if you and your boss are like oil and water, perhaps this is a sign that you should be looking for opportunities elsewhere.
