16 Quick tips for dealing with stress at work
Stress is a part of life and cannot be totally avoided - so we need to learn to deal with it as best as possible. Consider these things that are inside your control and...
Avoid
Caffeine, alcohol, and nicotine
Checking emails and notifications
Multitasking - it’s bad for concentration and doing deep work
Try to
Meditate 5-20 mins a day (I suggest starting with 5 minutes).
Wake up early to be more productive - that doesn’t mean you get less sleep. You can just go to bed earlier.
Focus on positives: progress, achievements, gratitude and helping others.
Prioritise the one thing that you really need to get done each day.
Use positive language to describe experiences and when you speak to others. (e.g. say 'on time' as opposed to 'not late’)
Journal away your negative emotions if you feel it helps. It’ll help get them off your chest.
Exercise more, or at the very least, keep your body in strong physiological positions: head up, shoulders back, stand up, breath deeply and slowly. Go for long walks in nature, play sport or dance.
Discuss your worries or concerns with friends/family members and let it go. Talking about it will help release the stress, but be careful of dissecting it - that will make it worse. Discuss it once and let it go, otherwise, it becomes ruminating.
Learn to say ‘no’ and do it quickly. Drawing out a ‘no’ will tend to make you more anxious.
Confirm arrangements for meeting others, don’t just leave them open-ended. You can always change them later.
Consider everything positive, or an opportunity for personal growth, even if it’s hard at first.
Become aware of generalising about things that aren’t going well. Nothing is ever always or never.
Have a long meal with friends at the end of the week to let it all go.
I hope that has helped give you some additional ideas. Of course, you have to do whatever works for you.
Keep a learning log and a journal of your tasks
Ask lots of questions so that you get up to speed quickly
Find out what your KPIs are and what success in your role looks like
Figure out what the company and your team's objectives are for the next 6 months/year
Learn how your team likes to work and communication
- You might see people making videos, like me, or so-called experts, and think they've never struggled. And it's not true. - I couldn't learn quick enough - It's about responsibility, not blame
- Discuss it openly with your manager
- Outline your intention
- Understand their perspective - deeply. Avoid being defensive.
- Share your perspective - calmly. Admit wrongdoing if necessary.
- Express your commitment to progress and a resolution.
- Understand what will make it better and ask for support.
- Thank them for their time and understanding.
- Deliver on your commitment and ask for feedback.
Increase in brand awareness (e.g. social listening, website visits, in-person visits, market share). In a previous video, I spoke about how to emphasise your impact on increasing online sentiment through reviews, subscribers and likes. And in this video I’ll discuss underlining your impact on brand awareness if you’re in a business that sells products.
This is all about highlighting the marketing or promotional opportunities that you develop for the business or the relationships that you are able to leverage.
If your main job is sales, then you’d be expected to generate income for the business. But what about all those people who are involved in other areas, yet still manage to bring in new business. That’s very valuable and worth taking into account when speaking to a manager about a salary increase or a promotion.
How do you emphasize your contribution to increasing positive customer sentiment (e.g. online reviews)? And why is it important to do so?
If I asked whether you’d be more inclined to work with or buy something from a company or a brand that you liked, you’d probably say ‘of course I would’. According to Dr. Robert Cialdini, who is a professor of psychology and marketing, and author of a book called ‘Influence’, “liking” is one of the 6 key factors of persuasion.
With that in mind, if we can increase “liking” or the online reputation of a brand, that has a value because it’s going to influence customers/clients to engage in our services and it might lead to an increase in sales. So how do you calculate it?
How do you convey the value of your work and how your efforts are having a positive impact on your company/organisation?
Here are a couple of useful ways to understand what you have achieved and what you have contributed. They should primarily be used for acknowledging your own efforts, but could also be used for having respectful and professional conversations with your manager.
They should not be used in a moment of conflict or as any form of threat. That would be counterproductive - at least in my opinion.
Are you a subject matter expert that shares your expertise on an area outside of your role? Do you teach new skills to people on your team? Do you save your company money by providing in-house training? If so, do you ever consider how much that’s worth to your company? A simple way to express its value is to figure out how much it would cost to outsource it to another company.
Occasionally you might be concerned about losing your job. But you should also consider your commitment to the organisation. This is because it will take time to hire and train someone else, and it will take even longer for them to get up to the same productivity as you in the role.