Lighten up! Stress can raise your risk of heart disease, obesity and depression. It can also make your working life a misery. Get back to basics and remember what really counts in your life. Balancing work and home CAN be achieved, if you are prepared to make a few adjustments.

The following changes can be implemented slowly, by focusing on one area at a time. Once you have mastered one change, gradually introduce another. Most people need to consistently work on changing a behaviour trait for about three weeks before it becomes a habit.

1.    Relax

Dreading a tense meeting? You cannot communicate effectively if you are highly stressed. Progressive muscle relaxation is an effortless yet efficient way to reduce tension that you may be feeling. Simply focus your attention on each muscle, starting from your neck. Tighten each muscle for a count of five and then release. Remember to breathe.

2.    Plan ahead

Diarise some time at the beginning or end of each day just to plan. By simply processing and listing what needs to be done, you can set clearer goals for yourself. It is also easier to say “No” to demanding people when your list is right in front of you. Use your time on the bus or train if you can’t fit planning into your day. Avoid jumping from one task to another, only “putting out fires”.

3.    Workaholic tendencies

Being a workaholic seldom gets you ahead in the workplace. When work becomes our reason for being, the only thing we think about and the only thing that truly makes us happy – we need help. Think about what you would say at your own eulogy. Is a speech about work the only thing that springs to mind? Convince yourself that it is okay to sometimes just sit and relax.  

4.    Take on one thing at a time

Tackle one stress at a time. Moving house, getting a divorce and changing jobs do not need to happen at the same time. Give yourself a chance to deal with one challenge, before moving onto the next.

5.    Back up your computer and keep files organised 

Keep your computer files saved in the same formats and in separate folders. It is easier to find documents when they are categorised under sensible headings. Remember to back-up your computer regularly. If necessary, take the initiative to provide backup times at work for everyone. Losing a presentation or report that you have spent hours, or even days working on, creates unnecessary despair.

6.    Lighten up

Focus on the small parts of your day that have been good. Cherish the simple acts of everyday life, like watching the clouds, feeling the sunshine and having a good coffee. Find something about yourself to laugh at, if you find yourself acting too serious.

7.    Don’t do more than 40 hours a week

Working for more than 40 hours a week is considered by stress experts to rank higher than the stress levels involved in moving house, or having a baby. Although overtime is necessary from time to time, don’t make it a regular habit. If the boss is used to you working a 60 hour week, it’s time to negotiate. Also learn to say “no” when you are expected to consistently put more hours in.

8.    Manage conflict

Pick up on small problems with staff before they become too big. Schedule regular meetings with each staff member and give them the opportunity to raise any issues that they may be having. Keep the lines of communication clear. Regular, informal feedback meetings will help manage dissent.

9.    Make mistakes

Let yourself make mistakes. It’s one way of learning and others may learn from your mistakes as well. Without mistakes we don't learn what can go wrong and we can't fix the problem.

10.Don’t be a martyr

It’s not other people’s fault if you are feeling overwhelmed. Loading yourself up with work that you don’t trust others to do, only leads to resentment. Settle for a less than perfect job and ask yourself if it REALLY matters if they don’t do it exactly the way you wanted it done. Consider that you may be the one with unrealistic expectations.

11.Take time out

The age-old “count to 10” before reacting is often the best possible method of preventing yourself from lashing out with an emotionally charged comment. – one that doesn’t require weeks of apologising and feeling bad. It’s perfectly acceptable to mull over what someone has said for a few seconds.

12.Maintain focus

Actively avoid feeling hopeless, helpless and defeated. Keep focused and always move forward. You may not be moving ahead in the way you expected, but negative emotions will almost always mean a step backwards.

Learning how to relieve stress isn’t just an indulgence. Tension and stress can cost you your job, your relationships and your health. If you find stress ruling your life, try one or all of these tips. The key is to changing your patterns slowly and one step at a time.

By Joanne Leith

© Joanne Leith – All rights reserved.