Work-life balance Archives - Timeular

Top 10 Causes of Stress at Work

Timeular — Wed, 22 Nov 2023 16:08:27 +0000

It’s not unusual to experience workplace stress. This happens particularly when work demands increase, deadlines loom or workload catches up on you.

Nonetheless, the hard reality that stress at work is on the rise, is confirmed yet again.

A 2023 Gallup study states that 44% of its respondents said that they experienced a lot of stress at work on the previous day, while 21% of them reported feeling anger.

While job stress is brushed off as a normal part of the work environment, it can a generate a heavy toll on productivity, sleep disturbances, or mental and physical health problems.

Track overtime and workload with a user-friendly overtime tracker

With that in mind, in this article you’ll find 10 workplace stressors, so that you can get head of job stress before it affects your career development, and your work life balance.

Top 10 causes of stress at work

Excessive workload
Lack of control
Toxic work environment
Bullying and harassment
Lack of development opportunities
Poor relationship with managers
Lack of job security
Changes in the workplace
Poor communication
Insufficient training

1. Excessive workload

According to CIPD, The Chartered Institute of Personnel Development, excessive workload is the most common cause of work-related stress. But why does this happen?

As humans, we have limits that should be considered regarding our capability of handling work in general, but more so when it comes to heavy workloads.

However, these limits are often dismissed, be it due to yearly targets, or our own ambitions to succeed and keep up with job responsibilities. To that, the management style of leaders adds pressure on employees to stay as productive as possible.

Unfortunately, none of these stressors help in preventing stress, or improve our performance, but may lead to job insecurity, mental health problems, and poor job performance.

Nonetheless, you should consider that if your stress level because of excessive workload, has been going nowhere but up, it’s high time you reduced it.

Some helpful ways to tackle excessive workload are: capacity plan as early as possible against deadlines, while setting boundaries, and learning time management tips so that you can be more in control.

If you’re a team leader and you don’t know how to deal with employees who complain about the workload or help them prevent job stress, the guide at this link might help.

If you’re a team leader and you don’t know how to deal with employees who complain about the workload, our guide is what you need.

Understand your team’s workload

Track time together with your team to get a clear picture about teams’ workload, while ensuring that every team member has an appropriate amount of work

2. Lack of control

As a team or business leader, it’s important to understand how much unnecessary stress your team handles due to not having control.

It’s easy to assume that leaders probably have higher stress levels when compared to their employees. However, that’s far from the truth.

In fact, according to a study conducted in 2012, leaders usually have lower stress levels than non-leaders. Why is that? Because of the control, a higher management role comes with it.

People in control tend to have lower stress levels as they feel they have power, influence, and ownership to make decisions. On the other hand, a subordinate, due to a limited decision-making capability or none at all, deals with a higher perceived stress.

In order to reduce the job stress levels your team deals with, you could award them more ownership and decision making power, so that they feel more in control.

3. Toxic work environment

We’ve all heard about toxic work environments and how they generate high workplace stress. But do we really know how to recognize them?

A toxic environment is often defined by daily dramatic situations, absence of order, and dysfunctional behaviors by peers or bosses, among others.

Dealing with this kind of organizational culture can lead to mental health problems, a dysregulated nervous system, or even physical health issues, especially if the toxicity is directly aimed at someone.

In such stressful working conditions, employees can start feeling uncomfortable talking with their co-workers, or coming to work distresses them, which impacts productivity long term.

4. Bullying and harassment

In more extreme cases, workplace stress comes from demanding bosses who can become manipulative, controlling, and unprofessional. This can result in bullying and harassment behaviors.

Research conducted by the British Trade Union Confederation (TUC) on workplace bullying discovered that 29% of employees had been bullied at work, with 72% saying that it often comes from their manager.

Being bullied can have serious psychological consequences for whoever is on the receiving end of it. Some of these consequences are fear, sadness, depression, difficulty concentrating, and trouble sleeping.

All of these can lead, in the end, to stress at work, as it becomes a place where one doesn’t feel happy or welcomed.

5. Lack of development opportunities

Starting a new job and hoping to work your way up to a raise or a promotion can be very exciting. However, when that development opportunity doesn’t happen, there may arise career concerns that add up to the current workplace stress.

The feeling of your work being overlooked or not appreciated can be stressful, especially if other team members are promoted, and you just feel stuck in the same place.

Read our guide to learn how to deal with stress at work.

6. Poor relationship with managers

Dealing with managers and business leaders can be stressful. However, if a team leader’s management style causes more job stress than a task would for example, this becomes an occupational health issue that needs to be addressed.

Once a manager doesn’t know how to lead a team and reveals to be controlling, and unappreciative or put too much responsibility on an employee’s shoulders, this automatically causes stress on the team.

A manager is someone you’re supposed to look up to, admire, and follow. A manager should live and promote the organizational values, and the organizational culture. In turn, this would enable social interaction and would reduce stress.

In order to decrease job stress and nurture relationships, a manager could briefly discuss few personal life matters with his team in their one-on-ones’, do a stress management training together, or simply check in more with the team in stressful situations.

7. Lack of job security

The lack of job security is one of the top causes of stress at work, and it negatively impacts employees’ work-life balance, too.

Work is not only a way to achieve fulfillment or happiness – it’s also a way to earn money, pay bills, or cover health care costs. Therefore, work stress plays an even higher role in people’s lives, not with consequences, but multiple.

Once job security is unstable, employee health might follow, too, as they could stay at work long hours to prove they deserve a role, or job or that wanted a raise, and their last priority would be to manage stress.

Considering the above, it’s natural that the lack of job security can lead to workplace stress, and it is a matter of occupational safety.

8. Changes in the workplace

Humans are creatures of habit. And when we are faced with changes in our habits, it can lead to stress. That also applies to the workplace, too.

According to a study conducted by Barbara Wisse and Ed Sleebos, changes in the workplace lead to feelings of uncertainty. Thoughts like “Will I lose my job?”, “Will I have a new boss?” or “Are my colleagues leaving?” are completely normal.

Living with uncertainty decreases one’s capacity to reduce stress or even notice it, as change management requires a lot of energy, and leads us to a survival state of mind.

While changes in the workplace are inevitable, protecting your mental health should be a priority. That is possible by doing some relaxation exercises or asking your business leaders to enroll you in employee assistance programs and learning about managing stress.

9. Poor communication

This is one of the biggest challenges of remote work and one of the main challenges for those who lead a remote team.

Workplace stress, particularly in a remote set-up, is generated by a lack of communication or miscommunication, most of the time.

Imagine your manager or colleagues don’t know how to communicate a project’s scope or milestones. It can be frustrating to not clearly understand what you’d need to work on, or how it should be performed. This can lead to the projects being delayed, requiring more friction until delivery.

By prioritizing effective communication strategies, managers can help mitigate these stressors and foster a healthier work environment.

The easiest and most effective techniques can be establishing regular check-ins and feedback sessions, as well as setting realistic goals.

10. Insufficient training

For a good work performance, you need to be trained. So, if you’re given a new task you were not trained for, your job stress levels will probably begin to rise, as you’ll start feeling like you might fail in that specific task.

This sense of “not good enough” can trigger stress symptoms, such as anxiety or a lack of concentration, which are detrimental to both mental health and work efficiency.

Employees in psychologically demanding jobs or those working long hours are particularly vulnerable to these effects, as their roles inherently carry more stress. One of the ways you could reduce stress, is by seeking proactively additional training or support.

Managers can also play a pivotal role in mitigating this stress by recognizing the need for comprehensive training and ongoing support.

Conclusion

Now, by being aware of the top 10 causes of stress at work and gaining some tips for handling workplace stress, you’re better equipped to handle it.

It doesn’t matter if you’re a manager or not; if you’re experiencing job stress, talk to someone in the company who can help you reduce it.

And when it comes to techniques for handling workplace stress better, you could try several ways to motivate employees or create a time management plan for your projects, so that you feel more in control.

FAQs

Which are the first signs of workplace stress?

Some signs of stress at work you should pay attention to are working longer hours, looking visibly tired, declining work performance, irritability, and lack of energy.

Why does work causes stress?

Work is a big part of our daily lives, as we spend 1/3 of a 24h day working. As something that plays such a huge role in our lives and something we heavily depend on for paying bills and achieving fulfillment and success, it’s natural that it can lead to high-stress levels.

How does stress affect work productivity?

Stress can lead to a decrease in work productivity.

How can we deal with stress at work?

Even though workplace stress will probably always be a part of your journey, there are ways you can deal with it: stay organized, stay away from conflict, avoid multitasking, listen to calm music, take breaks as often as you can, and practice mindfulness.

Find out how multitasking affects your productivity

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The post Top 10 Causes of Stress at Work appeared first on Timeular.

What Is Work-Life Balance and How to Improve It?

Timeular — Fri, 20 Oct 2023 11:20:51 +0000

In today’s fast-paced world, achieving a healthy work-life balance is more crucial than ever, yet it remains elusive for many. While societal norms often glorify the hustle, painting a picture that work should overshadow other aspects of life, this mindset can lead to burnout and hinder well-being.

Start tracking your time as the first step towards a healthy work-life balance

“The data acts as a review of how productive the day has been, and helps validate why I’m feeling tired when I look back and see the amount of hours clocked that week. Then I know it’s time to book a trip!” – Kaitlin Snow Seamons, Harmon Brothers

The truth is, that striking a harmonious balance between professional ambitions and personal goals isn’t about choosing one over the other but finding synergy between both.

This article aims to debunk some misconceptions about work-life balance and provide actionable steps to help you navigate towards a more balanced life.

What is work-life balance?

Work-life balance is the practice of dividing one’s time and energy between work and other important aspects of their life. Achieving a healthy work-life balance is significant as it reduces stress and prevents burnout in the professional and private arenas.

The evolution of this concept has introduced work-life integration, a more fluid blending of work and personal life. This approach recognizes that work and leisure can intertwine, especially in a world where remote-first work is prevalent.

For example, a parent might attend their child’s midday school event while compensating by working earlier in the morning or later in the evening.

Scenarios showcasing good work-life balance vary among individuals. One person might find balance by working flexible hours, allowing regular exercise and socializing. Another might need to set strict boundaries between work and home life, ensuring no work tasks spill over into their personal time.

How to assess your work-life balance

Recognizing poor work-life balance is often tricky, as the shift happens gradually, making it harder to spot the signs.

Imbalance manifests differently for everyone, but common symptoms include persistent fatigue, strained personal relationships, heightened anxiety, deteriorating work performance, and an inability to disconnect from work during your supposed downtime.

So, how can you accurately assess your current work-life balance? Here are three methods:

Reflect on your week: Analyze a typical week. How do you distribute your time between work tasks and personal activities?
Keep a time diary: For a clearer picture, start tracking your activities. See how much time goes into work, relaxation, personal interests, and family.
Gather external feedback: Often, those close to you can offer insights. Discuss your work-life distribution with friends or family members and get their perspectives.

Once you’ve gotten a sense of your balance, it’s time to define clear goals. To support work-life balance, set tangible priorities in both your personal and professional life. Instead of vague objectives like “work less,” aim for specific targets such as “leave the office by 6 PM” or “dedicate weekends to family.”

Boundaries are essential. Decide your working hours and ensure work doesn’t seep into personal moments.

Finally, it’s crucial to remember that these goals aren’t set in stone. Life is dynamic, and so should be your approach to maintaining balance. Regularly revisit and adjust your objectives, ensuring they continue to support a harmonious blend of work and personal fulfillment.

The ultimate aim isn’t perfection but a sustainable balance that elevates both areas of life.

What are the benefits of work-life balance?

Discover the multitude of advantages that a good work-life balance can bring into your life:

Stress reduction

Stress doesn’t have to be an inevitable part of work life. You can significantly reduce work-related stress and improve mental health by setting healthy boundaries, prioritizing tasks, and delegating when necessary.

This results in a more manageable workload, leaving you with more time for personal fulfillment and a marked decrease in stress and anxiety levels.

Read more:

Enhanced mental well-being

Both your physical and mental health thrive in a balanced environment. Constant stress and pressure hinder cognitive functions and overall happiness.

Embracing the right balance provides you with the mental space necessary for creative thinking. Practices like meditation can further enhance your mental health.

Fostering physical health

Improve work-life balance to take care of your physical health. Balanced living includes cultivating healthy sleep habits, and incorporating regular exercise. Many professionals find themselves confined to desks for extended hours, which can negatively impact health.

Prioritizing physical activity and spending time outdoors helps to prevent serious health issues, releases endorphins, enhancing positivity, energy levels, and overall physical health.

Strengthened relationships

It’s not just about personal well-being – the right balance is also about nurturing relationships. Overworking often means less time and lower-quality interactions with loved ones. Achieving balance means more time with family and friends, strengthening these personal bonds.

This balance also extends to your co-workers, fostering deeper connections and improving workplace relationships.

Improved employee engagement

Happier, healthier, and more balanced employees are naturally more engaged. Engagement reflects commitment and enthusiasm, leading to higher performance levels.

Employees who feel less mentally and physically stressed and have positive connections with colleagues are more motivated to excel.

Increased employee engagement benefits the workplace by enhancing morale, accountability, and communication among team members.

Free eBook: How to work smart, not hard, and maintain healthy work-life balance

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Elevated productivity and job satisfaction

Work-life balance directly impacts productivity and job satisfaction. You’re more focused and efficient during work hours when you have better balance. You approach tasks with renewed vigor and creativity, resulting in higher productivity.

Job satisfaction follows suit, as you find fulfillment in both professional and private achievements, creating a harmonious sense of contentment in both realms.

Read more:

What are the challenges in maintaining a work-life balance

Achieving work-life balance can be akin to navigating a winding road with unexpected obstacles at every turn. Depending on your role and responsibilities, unique challenges may arise. Let’s explore some common hurdles professionals, parents, entrepreneurs, students, and remote workers encounter, along with relatable examples.

Professionals:

Workload overwhelm: Many professionals face the relentless pressure of tight deadlines and high workloads, making finding time for personal life challenging. For instance, a marketing manager may find it difficult to detach from their emails and endless tasks, leading to stress and reduced personal time.
Boundary blurring: In the age of technology, work boundaries can become blurred. A software developer may find it hard to resist checking work emails or troubleshooting code late into the night, eroding their work-life separation.

Entrepreneurs:

24/7 work cycle: Entrepreneurs often pour heart and soul into their businesses, leading to a never-ending work cycle. An entrepreneur may find it difficult to switch off and take a break, fearing that any moment of relaxation might mean missed opportunities.
Financial uncertainty: Starting and running a business can be financially precarious. An entrepreneur may work long hours to stabilize their venture’s finances, which can lead to unhealthy work-life balance.

Remote workers:

Boundary blurring: Remote workers often work from home, leading to blurred boundaries between work and life. A remote software engineer may find it difficult to log off when their home is also their office.
Isolation: Remote work can sometimes lead to feelings of isolation, which directly impacts mental health. A remote graphic designer may miss the social interaction and camaraderie of the office, impacting their work-life balance.

Parents:

Balancing responsibilities: Parents often find themselves juggling work and family responsibilities. For example, a working mother may have to balance her demanding job with ensuring her children complete their homework and extracurricular activities.
Parental guilt: Guilt can be a prevalent emotion among parents, particularly when they feel torn between work and family. A father may experience guilt when missing his child’s school play due to work commitments.

Students:

Academic pressure: Students face intense academic pressure, especially during exams or project deadlines. A college student may stay up all night studying for finals, sacrificing sleep and leisure time, which might result in health issues.
Time management: Balancing coursework, part-time jobs, and social activities can be challenging. A student may struggle to allocate sufficient time to excel academically while nurturing personal relationships.

How can I achieve work-life balance?

Balancing between professional and private life may seem daunting, especially when juggling various responsibilities. However, by implementing practical strategies and making gradual changes, you can create a healthier and more balanced lifestyle. Here are some effective tips to help you on your journey:

Start small

This process might take time. Begin by making small adjustments to your daily routine and gradually build on them. Trying to change everything overnight can be overwhelming.

Track your work time

Utilize time tracking apps to gain insights into your work patterns. Monitor your work time with a work hours tracker to establish clear boundaries between your professional and private life. This data helps you identify how you spend your time and make informed decisions.

Read more:

How to track time spent on tasks

Start tracking your time as the first step towards a healthy work-life balance

“I’ve doubled my revenue thanks to Timeular and managed to halve how much I work.” – Valdemar Alfred, Owner of Valdefar

Use time management strategies

Implement effective time management techniques to optimize your workday. Strategies like the Pomodoro technique, time blocking, timeboxing and setting clear daily priorities can help you stay organized and make the most of your time.

You might find it interesting:

Prioritize

Learn to prioritize tasks and responsibilities, both at work and in your personal life. Read about best prioritization techniques like RICE, MoScOW, and the 4 quadrants of time management. Identifying what truly matters and focusing your energy on high-priority items can prevent you from feeling overwhelmed.

Expand your timeline

Instead of balancing work and life every day, consider looking at it from a weekly perspective. This broader view allows you to find a balance that suits your unique circumstances and priorities.

Combine activities

Incorporate leisure, social, or fitness activities into your workday when possible. For instance, take meetings during a walk or invite a friend to co-work with you. As a manager, set an example by conducting meetings in relaxed settings.

Embrace productivity hacks

Understand your natural productivity patterns and organize your day accordingly. Implement time blocking techniques to allocate specific time slots for tasks like checking emails, attending meetings, and focused work. Minimize distractions to boost productivity. To monitor your productivity, use the productivity tracker.

You might find it interesting:

Set boundaries

Define a clear end to your workday, especially when working remotely. Use timers to power down work-related devices and schedule personal activities immediately after work to enforce your departure from work mode.

Delegate tasks, outsource responsibilities, or seek support when needed

To get closer to the perfect balance and reduce overtime, it’s time to recognize that you don’t have to do everything by yourself. Learn how to delegate tasks at work, outsource some of your responsibilities, and seek support from colleagues, friends, or family, when necessary. This can lighten your workload and create more room for a balanced life.

You might find it interesting:

Workload Management Guide: How to Master Work Planning
Use Timeular as your 100% effortless Overtime Tracker

Take breaks

Regularly step away from work, even if you’re working from home. Embrace lunch breaks as an opportunity to get fresh air or connect with colleagues. A human body needs movement! Managers can foster social interactions among employees through virtual activities.

Prioritize time off

Don’t hesitate to take time off, whether it’s for illness, personal matters, or vacations. Managers should lead by example and encourage employees to prioritize their life-work balance and vacation time, especially if they regularly work long hours.

Learn more about the Timeular leave tracker

Pursue hobbies

Engage in activities outside of work that you’re passionate about. Hobbies, mindfulness practices like meditation, or any creative pursuit can help you relax and create a clear distinction between work and personal time.

Communicate

Open and honest communication is crucial. If you’re overwhelmed, speak with your manager to discuss workload and priorities. Address issues of imbalance and consider seeking additional support if needed. Encourage your colleagues to share their concerns as well.

The role of time management in achieving healthy work-life balance

Time management is the cornerstone of achieving a harmonious work-life balance. By implementing effective techniques, setting priorities and boundaries, and strategically allocating your time, you can significantly improve your ability to balance your work-life integration.

Time tracking helps to promote work-life balance

Time tracking is a valuable tool that helps to improve your work-life integration. It gives you a clear view of how you spend your time and energy, helping you identify patterns and areas for improvement. By tracking your business hours diligently, you can maintain boundaries and prevent work from taking over your personal life.

Many time tracking tools also let you categorize tasks, differentiating between work and private tasks. This categorization helps you accurately measure the time you devote to each aspect of your life, empowering you to make informed decisions, prioritize effectively, and achieve a better work-life balance.

Powerful time management techniques

Effective time management means using proven techniques to maximize your available hours. Strategies like the Pomodoro Technique, which promotes focused work followed by short breaks or time blocking to schedule tasks in designated slots, help allocate time for work, family, and personal tasks.

To-do lists on the other hand aid in prioritization, ensuring important personal commitments receive due attention alongside work demands.

Strategies for effective time allocation

Allocate your time intentionally, considering the demands of your job, personal commitments, and self-care. Create a schedule that allots specific time for work, family, relaxation, and pursuing your interests. Remember that quality often matters more than quantity.

Make the most of the time you allocate to your professional and personal life by minimizing distractions, staying organized, and focusing on the task at hand. Leverage technology, such as calendar apps and time-tracking tools, to help you allocate time effectively and ensure you stay on track.

FAQ

How do entrepreneurs achieve work-life balance?

Entrepreneurs navigate the challenge of work-life balance by mastering time tracking, establishing clear boundaries, and prioritizing self-care. They use tools like time tracking and time blocking to allocate time effectively for work, family, and personal activities.

Delegation and outsourcing are key strategies, allowing them to focus on high-priority tasks and reduce workload.

Ultimately, entrepreneurs recognize that a balanced life enhances their well-being and fosters long-term business success.

How can students maintain work-life balance?

Maintaining a good work-life balance as a student, especially when working to support yourself, can be quite challenging, but it’s definitely doable with the right approach.

If you feel overwhelmed, first and foremost, review your busy schedule to create a well-organized plan that carefully carves out dedicated time for both your academic responsibilities and personal life.

Make sure to take regular breaks, spend time on extracurricular activities that you enjoy, and practice mindfulness to reduce stress and promote a more balanced student life.

How can I balance work and family responsibilities?

Balancing work and family responsibilities can be a juggling act, but with some effective strategies, you can achieve more control between these two essential aspects of your life.

Start by setting clear boundaries between work and family time. Define specific working hours and stick to them. Don’t work longer hours. Even one extra hour a day makes a huge difference.

Communicate your boundaries with your employer and colleagues to ensure they respect your family commitments. Prioritize tasks and organize your day to maximize productivity, allowing you to finish work on time.

What are some effective work-life balance strategies?

Achieving healthy work-life balance involves setting boundaries, prioritizing tasks, and using techniques, such as time blocking, to distribute time efficiently. Clear communication about work hours and strategies like combining activities and delegating tasks reduce stress and enhance well-being.

How does work-life balance impact productivity?

Healthy work-life balance enhances individual productivity and can positively affect team dynamics, workplace morale, and overall organizational performance. When individuals strike a healthy balance between their professional and personal lives, they tend to be more focused, motivated, and efficient during work hours. They experience reduced stress and burnout, allowing them to maintain a consistent level of productivity over the long term.

How does remote work affect employees’ work-life balance?

Working remotely has a significant impact on work-life integration, offering both benefits and negative consequences. On the positive side, a remote-first company culture provides flexibility, allowing many people to integrate work with personal lives better, reducing commuting time, and potentially enhancing overall well-being.

However, poor work-life balance can also blur the boundaries between time at work and private tasks, making it essential for remote workers to establish precise schedules, set boundaries, and practice self-discipline to maintain a healthy balance.

Read more:

Top challenges of virtual teams

The post What Is Work-Life Balance and How to Improve It? appeared first on Timeular.

How to Deal with Stress at Work: Your Stress Survival Manual

Timeular — Thu, 02 Mar 2023 13:52:00 +0000

Feeling stressed at work won’t be a novel notion to anyone in the corporate world and beyond. Work stress is, at the same time, a symptom, a cause, a consequence, and a disease in itself.

It can be the basis of significant health consequences, some benign, others not. How to deal with stress at work? What are the best tools to cope with stress?

Feeling stressed at work is very common up to a certain point, and realistically you’ll probably feel stressed in every work you perform.

Learning and adopting coping mechanisms and strategies to reduce stress is the best way to deal with things. We’ll explore those in this article.

What is work stress?

“Stress is the harmful physical and emotional responses that occur when the job requirements do not match the worker’s capabilities, resources, or needs. Job stress can lead to poor health and even injury.” This is the definition according to the Center for Disease Control and Prevention (CDC) and the United States Government.

The same entity makes a point of not confusing work or job stress with being challenged professionally. A challenge is supposed to energize someone psychologically and physically, a motivator to learn new skills and master our jobs.

When someone accomplishes a challenge, the result is positive. There is satisfaction. The problem occurs when those feelings of satisfaction turn into stress.

These are some of the most common work-related stress factors, among others. It’s possible to say that all stress factors stem from each other.

Excessive workload;
Extra or long hours, usually unpaid;
Low salaries;
No or little opportunity for growth;
Lack of support;
Bad relationships with colleagues or leadership;
Unclear performance expectations;
Workplace bullying.

How to deal with stress at work

According to the 2022 Gallup’s State of the Global Workplace, the pandemic and its aftershock continue to disrupt the workplace. Only 32% of working people across the globe say they’re thriving, and 43% report high levels of daily stress. Learn what can be done to shift this data around.

1. Identify the source of the problem

This is the first step if you want to succeed in coping with stress at work.

Make a list of the things that are causing you stress, understand why they are causing it, and try to find solutions to reduce it.

2. Create your own pre-work ritual

How can you fight stress at work if you start your day with high-stress levels? Mornings can be chaotic, between children, house chores, traffic, and other reasons.

By trying to create a morning ritual that includes planning, good nutrition, and a more positive attitude, work stress will be much easier to cope with. You’ll be in command of your day.

3. Do deep breathing exercises

Breathing exercises actually do work, and in moments of anxiety and panic attacks, this should be the first step to take. A paper published by Frontiers in Human Neuroscience, from an investigation led by researchers at the University of Pisa in Italy, indicated that breathing techniques are key to relieving stress.

They’re beneficial to the physical and mental well-being, helping soothe tension: “Slow breathing techniques enhance autonomic, cerebral and psychological flexibility in a scenario of mutual interactions”.

There are several types of breathing exercises, but you can start with the box breathing method. This technique consists of deep slow breaths. You start by sitting up straight and exhaling slowly all the air in your lungs. Then inhale slowly, hold your breath and on a count of 4 slowly release it through the mouth. Repeat this cycle a few times.

4. Plan ahead and keep your schedule organized

Things happen, and plans change, but by attempting to actively control your agenda and tasks, you’ll be able to avoid work-related stress.

Planning ahead can be acquired as a habit, even if you’re more disorganized. Staying organized can greatly decrease stress at work and means less rushing, less anxiety, and less pressure.

Get tips to improve planning in adults with ADHD.

5. Prioritize

Prioritizing is an effective way to reduce stress because it helps you focus your attention and energy on the most important tasks and responsibilities. When you have a lot of work to do, trying to tackle everything at once can be overwhelming. This can lead to feelings of stress, anxiety, and even burnout.

You can break your workload into smaller, more manageable pieces by prioritizing your tasks. This helps you focus on the most important tasks first, which can help you feel more in control of your workload and reduce feelings of overwhelm. This can also help you avoid procrastination, which can increase stress and anxiety.

Prioritizing also allows you to identify which tasks can be delegated or postponed, which can help you reduce your workload and free up time for more important tasks or self-care activities. It’s critical to have a work-life balance.

Get to know the best prioritization methods.

6. Take breaks

Yes, it might sound like a basic tip but there are a lot of professionals who don’t take breaks regularly.

Go for a walk, talk to your coworkers, or play something. It doesn’t matter just don’t keep working for a long period of time.

The breaks throughout the day will give you a chance to recharge your energies.

7. Set boundaries and define expectations

Recovering from workplace stress and avoiding any more bad experiences must teach us how to say no. Set boundaries around your mental health. If your superiors or colleagues don’t understand that, maybe it’s time to leave that toxic workplace.

Another essential factor that helps manage stress in the long run, is having clear expectations of your work. What is really expected of you?

If you don’t know it, or if the requirements for your role keep changing with little notice, you might become extremely stressed, that’s why it’s important to set realistic goals. Talk to your superior or supervisor if this is your case.

8. Move your body as much as possible

To deal with stress at work, you need a recovery activity. One of the best is physical exercise or movement. An article in the Havard Business Review states that more active activities can be even more effective for recovery from stressful events.

This doesn’t mean you have to follow a strict exercise regimen or train every day for one hour. You can take a walk at lunchtime a few times a week, go for a swim, do pilates or yoga, take a martial arts class or go for a run. Whatever activity you like best, and fits in your daily life.

9. Create the best work environment possible

The surrounding environment is an underrated aspect of promoting a stress-free work life or recovering from it. There is a notion of physical discomfort, often related to where you perform most of your daily tasks (usually at your desk).

Sitting in an uncomfortable chair is one of the factors that contribute to this stress-inducing work environment. Working in a room with no natural light is another one.

Do what you can to create a quiet, comfortable, and soothing workspace.

Another factor is exposure to natural elements. Being exposed to nature at work contributes positively to your well-being and reduces the probability of burnout.

Natural light, greenery, and even the decor of the workspace inspired by nature and its colors might help soothe anxiety and stress, making people happier and energized at work.

10. Stop multitasking right now

Juggling many tasks at the same time is not productive, it’s just the basis for an exhausting work day and for stress.

Focusing on one task at a time will be completed to a more elevated standard and in less time, enabling you to move seamlessly on to the next task.

By multitasking, you’re wasting energy and time and increasing your anxiety and stress levels. It’s not worth it and if your organizational skills are improved you definitely won’t need to do it.

11. Get enough sleep

Getting enough sleep is essential for managing stress. Ensure you’re getting enough sleep each night to help you feel more rested and energized.

12. Seek support

Last but not least, this might be an important step if you want to manage stress at work.

Don’t be afraid to reach out to coworkers, friends, family members, or even a professional for support. Talking to someone can help you feel less alone and provide a different perspective on the situation.

FAQ

What are the main causes of stress at work?

Some of the main causes of stress at work are excessive workload, lack of control over the job, and a toxic work environment, among others.

Do you want to reduce stress at work?

Find the best workload management tools that will increase your productivity and help reduce your stress.

What are the most common signs of stress at work?

According to the UK’s governmental agency Health and Safety Executive, the most common signs of stress at work are mood swings, loss of motivation, commitment, and confidence, and extreme emotional reactions.

Get to know the other signs of stress at work.

How does stress affect work productivity?

While stress can boost work performance in the short term by releasing adrenaline, it’ll be responsible for draining people of physical and mental energy in the long run. Consequences of that include lack of focus, anxiety, and others. So, in the long term, stress can reduce productivity.

Conclusion

Some productivity experts defend that stress can serve a purpose by helping people stay alert and motivated. This may be true, but the entire workforce should keep in mind that prolonged stress harms a worker’s mental and physical health.

The key to coping stress at work with this is anticipating stress factors and avoiding them if possible, practicing relaxation techniques, and better managing your time.

Consider the benefits of an intentional recovery plan when you’re on the verge of a situation of stress. Implement strategies that’ll promote a preventive recovery plan. This will boost your cognitive and physical performances, as well as your overall well-being.

Remember, however, that if you’re finding it hard to cope with stress at work, you should consider speaking with a mental health professional. Therapy can help you develop coping mechanisms, learn how to express and deal with your emotions, and address unhealthy patterns and other inadequate responses to stress and anxiety.

You might be interested in:

The post How to Deal with Stress at Work: Your Stress Survival Manual appeared first on Timeular.

Signs of Stress at Work to Watch For

Timeular — Fri, 17 Feb 2023 15:13:33 +0000

Stress can take its toll at work without you even realizing that is happening. Read this article and learn to identify the signs of stress at work.

With the development of the work environment throughout the years, the concept of stress has also adapted into its manifestation in various forms. Since the pandemic, it has been established as a “new normal” in how teams and corporations work. With brand new changes that no one saw coming, especially when those changes came to stay permanently, some people may find it very hard to accept them.

There are many signs of stress that individuals feel while working, and today it’s time to explore what these signs are and how you can detect them.

The ultimate goal is to prevent potential mental illnesses and burnout and to offer peace of mind and stability when you go to work.

What’s work stress?

Tran, C. T. H., Tran, H. T. M., Nguyen, H. T. N., Mach, D.N., Phan, H. S. P., Mujtaba, B. G. – Stress Management in the Modern Workplace and the Role of Human Resource Professionals says:

“Stress is the non-specific response of the body to persistent and uncertain demands for change (Selye, 1936). Some stress can be positive as it can motivate employees to focus on a task or to act and solve a problem (Canadian Mental Health Association, 2016). But if stress occurs too often by going beyond an optimal level or lasts too long, it may cause negative effects such as strain and burnout.”

Stress can manifest in all shapes and sizes, from physical to psychological stress as well as through positive or negative connotations.

You might suffer from a toxic workplace or even get overwhelmed by tasks that are more than you can handle. Either way, work stress affects you, and you must look hard for the signs before it’s too late. If you ignore it, there’s no going back. You can get severely and permanently ill.

Get to know how to be organized at work when overwhelmed to better manage your stress.

The 17 signs of stress at work

As stated in Occup Environ Med 2002;59:67-72 by S. Michie:

“Historically, the typical response from employers to stress at work has been to blame the victim of stress, rather than its cause. Increasingly, it is being recognized that employers have a duty, in many cases in law, to ensure that employees do not become ill. It is also in their long-term economic interests to prevent stress, as stress is likely to lead to high staff turnover, an increase in sickness absence and early retirement, increased stress in those staff still at work, reduced work performance and increased rate of accidents, and reduced client satisfaction.”
Occup Environ Med 2002;59:67-72 by S. Michie

Unfortunately, stress is all around us, from one company member to the whole team itself. It’s hard to detect the signs of stress, especially when you’re letting yourself focus on your pipeline and urgent matters in your day of work.

There are certain attitudes that you could consider as a simple episode that’ll pass, but most of the time, that will continue to happen. However, there’s a list of signs of stress that you can look out for.

It could really help you diagnose the symptoms and confront them head-on in their early stages. Below you’ll find notorious stress signs in a worker and your own team.

11 Signs of stress in a worker

Taking more personal time: When you observe that your coworker is taking a lot of consecutive time off;
Being late to work: Your coworker starts showing up long after the team’s arrival. Somes;
Being nervous: If you notice that your colleague is feeling restless and impatient;
Mood swings: If your team member displays completely different moods throughout the work day, one being euphoric and the other being defeated;
Self-withdrawal: When your coworker starts isolating himself and not contributing with a single social interaction;
Feeling unmotivated: When you’re aware that your colleague is feeling insecure, pessimistic, and unmotivated;
Productivity: Usually, stress leads to a decrease in productivity;
Exaggeration of emotions: If you notice that your team member is feeling more sensitive, unconsolable, and extreme sadness;
Work attitude: When your coworker starts being more careless about his tasks;
Negative disposition: When you notice that your colleague talks in a negative manner about your job requirements and your company;
Intolerable: Is often resistant to changes around the company and throughout the team.

Learn to differentiate these signs from signs of a lazy coworker.

6 Signs of stress in a team

Creation of arguments: When you catch a heated argument without context between your team members;
Staff turnover often happens: When team members are not staying for long, and new members will substitute for them;
Dealing with reports of stress: When there’s a worrisome quantity of stress events that are being reported;
Sickness absence’s growth: When you notice that a lot of team members are taking a sick absence;
Performance not as good: When you calculate the progress of the team, you verify that their performance is not thriving;
Filing more complaints: When you’re receiving multiple complaints from your team on several subjects.

How to reduce the signs of stress at work

Letting go is never easy, especially if you’re attached to your job and career, but when your body asks for help, you should listen. Nevertheless, you can still excel at your job and establish some limits to keep your mind and body sane.

Check out this list, and choose the ones that you could implement in a more balanced life:

Assign your workload to a total of eight hours per day, nothing more, nothing less;
Commit yourself to low-stress tasks and projects;
Make sure that your day feels like a routine, with no unexpected events;
Ask your manager for help. A good manager will help you;
Search for therapy that fits you;
Invest in your personal time through dinners with friends and family and more;
Maintain yourself healthy physically;
Make various pauses throughout your work day;
Don’t bottle up your emotions. Open yourself to someone you trust.

Read our article if you want to handle stress at work at once!

FAQ’s

What are the main causes of stress at work?

Being unable to take care of all the job’s requirements and a toxic workplace are some of the leading causes of stress at work.

How to deal with stress at work?

First, you need to find the source of the stress you’re experiencing, and then you should talk to your manager and ask them for help in that matter.

How does stress affect work productivity?

In the short-term, stress can give you the boost you need to execute your tasks, but it’ll leave you drained physically and mentally in a more permanent context.

Conclusion

In line with Management of Stress at Workplace by Smruti Rekha Sahoo:

“A culture of stress can soon develop with many damaging consequences for the organization. Where such a culture has developed there is no quick-fix solution for the organization.

The organizational consequences of stress are best avoided by adopting a stress management culture in the organization requiring the ‘buy-in’ of both management and staff.

It is hoped that this knowledge will motivate organizations to explore the stressors that are present in their own work environments, and to take steps to reduce and/or prevent stress in the workplace, thereby working to maintain the health and wellbeing of employees.

Organizational approaches coupled with individual strategies are the most effective way to address job stress.”
Management of Stress at Workplace by Smruti Rekha Sahoo

With this note, there’s the concept of having a proactive and preventive approach to the signs of stress at work for every team member. It’s definitely better to prevent any mental health hazard than to apologize for letting it happen.

It’s normal to feel a small percentage of stress while dealing with your work’s day-by-day routine. Within modern corporations, you have clients to please through your projects and management to impress through consistent “big ideas” or insights that could revolutionize a project or an outdated process.

It’s a constant fight to manage expectations from all these different sources, and that’s not an easy task, especially when you have actual tasks to do. The heavy presence of an unexpected workload that’s urgent by definition or simply because it has to be done due to poor prioritization can take its toll.

It’s very difficult not to succumb to the stress inflicted on you by these different channels. But first, it’s essential to acknowledge that you’re suffering from extreme anxiety and that you must pay attention to what your body is trying to tell you.

After your acceptance, you need to distinguish the signs and decide what you need to do to stay stabilized and productive.

From asking management, practicing mindfulness, and looking for any sort of therapy, the range of options to ask for help are many. You just need to discover which is the right one for you, that’ll bring the results you need.

You might be interested in:

The post Signs of Stress at Work to Watch For appeared first on Timeular.

How Does Stress Affect Work Productivity?

Timeular — Tue, 17 Jan 2023 11:55:37 +0000

The relationship between stress and work productivity is a complex one. People usually say that “a little bit of stress is good for you”, but they’re probably referring to the concept of challenge, which is often confused with stress.

Challenge energizes us psychologically and physically, and it motivates us to learn new skills and perform at our best. Thus, it’s an important ingredient for healthy and productive work.

On the other hand, stress can have the opposite effect, leading to decreased productivity and negative impacts on both physical and mental health. In this article, we’ll find out why.

Free eBook: How to work smart, not hard

Get a free copy of the eBook and learn top productivity tips for teams and their leaders

What is stress?

According to the World Health Organization, stress is the inability to cope with the demands placed on us.

These demands can come from various sources, including work, personal relationships, financial problems, and health concerns.

When we feel overwhelmed by these demands, our bodies and minds respond by activating the “fight or flight” response, releasing stress hormones such as cortisol.

While this response can be helpful in some situations where we need to respond quickly to a threat, chronic stress can have negative effects on the body and mind.

Chronic stress has been linked to a range of physical health problems, including high blood pressure, heart disease, and diabetes, as well as mental health issues, such as anxiety and depression.

But how does stress affect work productivity specifically? In this article, we’ll find out once and for all how high stress affects employee productivity.

How does stress affect work productivity?

We’re sure you’ve noticed that when you’re feeling stressed, you find it much harder to concentrate on your work. Your mind seems to travel to your worries; before you know it, hours have passed, and you’ve achieved nothing.

When we are under stress, our bodies and minds focus on coping with the stressor rather than on the task at hand. According to CAMH, this can lead to decreased concentration, memory problems, and difficulty making decisions. In turn, these cognitive difficulties can lead to decreased productivity and a decline in the quality of work.

Research has also shown that stress can lead to absenteeism and presenteeism, when an employee is present at work but not fully functional due to stress or other health issues.

In addition, stress can lead to negative changes in behavior and interpersonal relationships, which can further impact work productivity.

When we are under stress, we may be more likely to engage in conflicts with coworkers or to have a negative attitude, leading to a decrease in team cohesion and productivity.

For all the above reasons, stress definitely negatively affects work productivity. In fact, the research Workplace Stress and Productivity: A Cross-Sectional Study shows that higher stress scores are significantly associated with lower productivity scores and work satisfaction.

TIP: Read our guide to identifying the different signs of stress at work.

How to avoid work-related stress to improve your team’s productivity?

So, how can we manage stress in the workplace to improve productivity? Here are a few effective strategies.

Create an atmosphere of open communication

Creating an open and supportive work environment where employees feel comfortable talking about their stress can help prevent burnout and improve team dynamics. Building an amazing communication culture is key to relationship building within the team and overall productivity.

Promote work-life balance

Encouraging employees to take breaks, unplug from work outside work hours, and prioritize their personal lives can help prevent burnout and improve productivity.

It’s also an excellent way to show your employees that you are a human leader who understands that there’s life beyond work, which will improve their satisfaction levels.

Free eBook: How to work smart, not hard

Get a free copy of the eBook and learn top productivity tips for teams and their leaders

Promote physical activity and healthy habits

Encouraging employees to incorporate physical activity into their daily routine can be a simple yet effective way to improve work productivity.

Regular exercise has been shown to reduce stress levels, improve mood, and increase energy levels. Why not create a football league that any employee can join?

Implement stress management training

Providing employees with stress management training can help them learn coping strategies and techniques to manage their stress better.

This can include mindfulness training, time management skills, and relaxation techniques.

Be supportive

Provide access to support services, such as counseling or employee assistance programs, and help employees manage their stress and improve their overall well-being.

Encourage them to come to you first if they feel that work stress is damaging their mental health and productivity.

Proper workload management

According to Asana, 70% of employees experienced burnout last year.

Good workload management helps lower stress levels and contributes to employee motivation and well-being, which significantly affects results. Research from ISCRR shows that proper workload management results in higher productivity and better project management.

Take regular breaks

Taking breaks throughout the workday can also be beneficial for managing stress. It’s also a basic tip for increasing productivity.

Taking a few minutes to step away from the desk and engage in a relaxing activity, such as stretching or taking a short walk, can help to clear the mind and recharge the batteries. This will help you be more productive and improve work quality.

You can use these strategies to manage stress and improve work productivity.

Remember, there is no magic formula that works for everyone but leaders and organizations have an essential role in managing stress and improving work productivity by creating a positive work culture and providing employee support.

Free eBook: How to work smart, not hard

Get a free copy of the eBook and learn top productivity tips for teams and their leaders

FAQS

How is productivity affected when employees multitask?

Productivity is generally reduced when employees multitask because they cannot focus entirely on one task and must divide their attention among multiple tasks, leading to errors, decreased efficiency, and lower overall work performance.

TIP: To avoid lower overall work performance, learn how to track team performance.

How does teamwork affect productivity?

Teamwork can positively affect productivity by allowing team members to collaborate, share resources, and divide labor, leading to increased efficiency, innovation, and achievement of common goals.

How does remote working affect productivity?

In general, remote working causes an increase in productivity as well as clear benefits for workers on a personal level. Happy workers have higher productivity rates, are better teammates, and tend to stay longer in companies that allow remote working.

How to motivate employees to be more productive?

To motivate employees to be more productive, managers and leaders can use various methods such as setting clear work goals and expectations, promoting work-life balance, and fostering a positive and inclusive work culture.

Conclusion

Stress is a common and inevitable part of life, but when it becomes chronic and unmanaged, it can have a negative impact on work productivity.

Stress can lead to decreased concentration, memory problems, and negative changes in behavior and interpersonal relationships.

By prioritizing work tasks, taking breaks, incorporating physical activity, and focusing on work-life balance, individuals can effectively reduce stress and improve productivity for both individuals and organizations.

You might be interested in:

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How to Get Organized at Work When Overwhelmed

Timeular — Fri, 18 Nov 2022 09:31:56 +0000

A rising feeling of anxiety is blooming in your chest, accompanied by cold sweats. This probably means you’re an overwhelmed employee.

This sense of dread and general anxiety can be avoided by implementing some organizational tips. And that’s what you’ll learn today: how to get organized at work when overwhelmed.

Take the first step towards organizing your work and start tracking time today

12 Ways to get organized at work when overwhelmed

Don’t beat yourself up, and take a deep breath
Do a “brain dump”
Make use of time-tracking apps
Organize the tasks by category or action
Prioritize what you need to do
Set realistic goals for the day
Make sure your workspace is organized
Leave some time for unexpected tasks
Start easy and gradually increase in complexity of tasks
Keep testing and choose the right productivity tools for you
Delegate when needed
Automate repeated processes

Getting organized at work isn’t quite as simple as just putting together a to-do list. It’s a soft skill worth learning. Even if you’re not organized at your core, you can still learn how to better prepare and manage your days at work.

The benefits are endless, the most important being a sense of happiness and tranquility at work.

Avoid stress and get organized when overwhelmed by using practical techniques and tools, both digital and analog.

1. Don’t beat yourself up, and take a deep breath

If you’re feeling overwhelmed, the worst thing you can do to yourself is beat yourself up or mistreat yourself for feeling stressed.

This is such a normal situation, that everyone faces. You just need an extra push to get back on track and focus on what you need to get done.

It’s important to redirect those feelings and channel them to find a solution to your problems.

If needed, take 10 minutes and do breathing exercises, meditate for a little bit, stare out a window or go outside and breathe fresh air.

Use these techniques to promote relaxation, lower your heart rate and regroup your thoughts.

Free eBook: How to work smart, not hard

Get your copy of the eBook to discover the best productivity tips for teams and their leaders

2. Do a “brain dump”

All the scattered ideas and messages in your brain need organization.

Get all those thoughts out and “dump” everything in a list, your planner, a productivity app, in a pack of sticky notes… Whatever works for you.

This kind of exercise is the first step toward staying on top of everything.

You’ll reorganize your overwhelmed brain and store every bit of information where it needs to be. Imagine your brain being like a set of drawers. Of labeled drawers, of course.

Your appointments, personal or professional appointments are in one drawer, meetings in another, urgent tasks in another… And so on.

Don’t censor yourself when “brain dumping”. Write everything you need and think of because if you’re not doing it as you write or type, you can organize it later.

You’ll feel your mind much lighter after this and ready to do the work.

3. Make use of time-tracking apps

When feeling overwhelmed at work, leveraging time-tracking apps can be a game-changer. These powerful tools help you gain valuable insights into how you spend your time and identify areas where improvements can be made.

Start by selecting a reliable time-tracking app that suits your needs and preferences. Set clear goals and allocate specific time blocks for different tasks or projects.

Use the app to track your time spent on each activity, allowing you to identify bottlenecks, prioritize effectively, and make necessary adjustments to your workflow. Regularly reviewing the data provided by the app will enable you to optimize your time management, regain control, and reduce overwhelm, ultimately leading to increased productivity and a greater sense of accomplishment.

Start tracking your time with zero effort

Track your time spent on each activity, allowing you to identify bottlenecks, prioritize effectively, and make necessary adjustments to your workflow

4. Organize the tasks by category or action

Your tasks and projects can be organized in several different ways, and you need to find the one that works best for you.

A good way of starting to get things done is to keep all your tasks and commitments in one place, be it digital or analogic, like a planner. Another good tip is to start every item with an actionable verb.

Don’t be vague when writing your to-do list. Use verbs such as “plan”, “solve, “create”, keeping them in imperative mode.

Then it’s time to organize the tasks in your list into categories. Something that maybe you already started doing while you “brain dumped”.

By categorizing tasks, you establish a reason for doing things, and by doing that, you turn your workload less overwhelming.

The kind of categories you choose to use can be helpful. Avoid grouping them by the project or by person, and instead, try organizing them by the due date, for example.

Separate those tasks that are time sensitive from those that just need to be set on a to-do list.

Do you want to know how to use a planner? Find how to increase your productivity with this tool in our article.

5. Prioritize what you need to do

Prioritizing tasks is also a form of organizing them into categories. Identifying the most urgent work that needs to be done is actually a strategic move.

You can prioritize things using different prioritization techniques. Once again, it’s all about finding a method that works for you.

Free eBook: How to work smart, not hard

Get your copy of the eBook to discover the best productivity tips for teams and their leaders

You can start working on smaller tasks that will lead to a bigger project.

You can organize your list by the due date, by what’s most important and not so much, or by attributing a code to your tasks. For example A-B-C. the A being the most urgent, or !, !!, !!!… You can do your own code.

6. Set realistic goals for the day

If you are fighting the anxiety that can be generated from that feeling of becoming overwhelmed, avoid any actions that can fuel that.

Know your limits, and don’t work yourself too much, too quickly. Make your list and timeline more realistic.

Set a goal for the day: “I’ll check off three items from my list today”. If the goal is accomplished and you’re left with extra time, that’s great. If not, you now are more aware of the limitations and obstacles of that task, meeting or commitment.

That’s why is important to set realistic goals. It’s all about motivation.

Do you want to learn how to set realistic goals? Then you need to read our blog!

7. Make sure your workspace is organized

A dirty workspace may explain why you’re feeling unproductive. So, a good way for keeping stress at bay is to keep your workspace clean.

Put everything away in its place and only leave what you need to do your work. Clean space, clean mind.

The same motto applies to your virtual workspace. Digital clutter can work wonders in reducing anxiety and improving your work life.

When you feel overwhelmed, try some of these things and do them regularly:

Time block your calendar to reserve the time for each task;
Keep your e-mail inbox at zero unread messages (or as close to this as possible);
Read and clear all your notifications on different platforms and social media channels;
Reassign and reorganize the overdue tasks and commitments.

Free eBook: How to work smart, not hard

Get your copy of the eBook to discover the best productivity tips for teams and their leaders

These simple actions are fundamental to avoid further stress. In the future, you will be thankful.

8. Leave some time for the extra or the unexpected

Estimate the time you’re going to spend on your tasks. Things happen when you least expect them, so it’s always best to be prepared for unexpected surprises.

You have no way of knowing when a crisis will hit, so all you can do is anticipate issues in case they happen.

Allow flexibility in your schedule for unexpected situations. If your calendar is packed with meetings, appointments, and commitments, something extra can mess up your day.

An excessive workload is one of the main causes of stress at work. So, leaving a few hours free for any of these situations is a good idea.

By doing this, you’ll feel less overwhelmed in case something happens.

Read also: Create a balance in your work by doing an effective workload analysis.

9. Start easy and gradually increase in complexity of tasks

Big goals and projects can feel very overwhelming and are hard to organize.

Breaking the big goals into smaller, more easily achievable ones is the way to go. Not only do things seem more doable, but achieving short-term goals is extremely motivating and will keep you going.

By breaking your goals down into actionable steps, you’re also avoiding stress and feeling overwhelmed at work.

Your daily efforts will have a big impact in the long run.

10. Keep testing and choose the right productivity tools for you

We reached the part of this list of suggestions that must be put into practice over time when you reach a strong pace in this path toward a state of being organized.

Once you find the best planner, the best marketing tool, the best note-taking app, and the best time tracker, keep them.

Use them well, and they will be your best friends. Enjoy the free trials and keep experimenting until you find them.

Additional tip: A workload management tool may be a great addition to help you organize.

11. Delegate when needed

Knowing how to delegate tasks, it’s a valuable skill for team leaders, project managers, and also team members. Make sure you and your colleagues are on the same wavelength and that you can easily distribute the tasks amongst yourselves.

Think about outsourcing if you work alone or your team is overworked.

Doing so allows you to focus on high-impact projects and symbolize an act of trust and validation.

Plan and align the important and urgent tasks for yourself to work on and those that, while not so important, still need to be done to delegate. Everything in between can be done in time.

TIP: Learn what are the 4 D’s of time management and why they’re important.

12. Automate repeated processes

Take advantage of the tech tools available and try to automate some processes. This will save you some valuable time and boost business efficiency and at the same time, your personal efficiency.

Organizations can only be boosted with automation technology by cutting down some manual labor and avoiding duplicate processes.

The best task automation tools can be used to assign tasks to people, send e-mails, set up digital campaigns, adjust deadlines, and provide people with the project’s status, among other possibilities.

Why is it important to be organized at work?

The major benefit of being an organized worker is that it reflects on the quality of the work you deliver.

You’re presented with opportunities to excel in your career when you’re organized and productive.

Your organization method is adaptable to your work style, aiding and benefiting your professional progress. A certainly positive and professional progress.

FAQ

How to get organized at work?

Getting work organized is not difficult. It’s all about establishing a routine for the most simple and essential tasks. You will create habits that, with time, will become innate. Keep everything in its right place, be it objects or virtual tools, and take notes. Write down everything: your lists, your due dates…

Learn how to time block or timebox with us, and focus on one task at a time. Carving out some time to organize the basics helps you create systems and boundaries that work for you.

How to get organized at work with ADHD?

First of all, if this is you, please talk to your doctor in case you need clinical help. Aside from that, we can give you some tips to get you started: set a goal and break it down into smaller pieces to get started and make sure you schedule the time you need to work on them. Start small to go big.

Read also
– What is ADHD procrastination and how to avoid it?
– ADHD planning: the ultimate guide you need

How to stay organized at work while working on multiple projects?

The keyword to this answer is prioritizing. After figuring out what is more urgent, divide your day or week into time blocks and use a time-tracking tool to help you.

Make sure you avoid the different time wasters and that your workspace is organized while working on your priorities list, and don’t be afraid of delegating if necessary. Be realistic about deadlines.

Conclusion

When feeling stressed and overwhelmed with work, asking for help is not a sign of weakness.

It’s taken as an actual method or organization. You’re aware of your needs and limitations and can use that information to develop your work and time management skills.

To avoid getting overwhelmed at work, establish the routine that works for you and make it happen.

You might be interested in:

The post How to Get Organized at Work When Overwhelmed appeared first on Timeular.

How to reduce stress and reach your full potential

Fri, 29 May 2020 08:44:17 +0000

A recent study found that almost 44% of Americans have reported increases in their stress levels in the last 5 years. The increased uncertainty caused by the global pandemic means that figure is likely to rise further. If you’re working from home and want to know how to reduce stress and find a great sense of balance, help is at hand.

Some of the critical processes in our body run on autopilot which is why we don’t have to think about blood pressure, body temperature or breathing rates. They happen automatically due to the autonomic nervous system.

Autonomic nervous system

The autonomic nervous system is comprised of two main systems:

Sympathetic nervous system
Parasympathetic nervous system

The sympathetic nervous system orchestrates what is often referred to as the fight-or-flight response when you are under stress. It increases your heart rate and blood flow, quickens your breath, and dilates your pupils.

The parasympathetic nervous system, on the other hand, is sometimes called the rest-and-digest system. After the activation of the fight-or-flight response, this system slows your heart rate and lowers your blood pressure to bring your body back to a relaxed state.

Now you’re probably thinking…okay, sounds good. But how do I access that system that’s going to calm me down?

Breathing

Deep belly breathing, also referred to as diaphragmatic breathing, activates the parasympathetic nervous system. You may be familiar with this type of breathing if you practice yoga or meditation.

Simply stated: if you want an easiest ways how to reduce stress is by taking deep breaths will help stop the flow of stress hormones and calm you down.

How to do deep belly breathing

Sit in a chair, with your feet firmly planted on the floor. Keep your spine straight, your shoulders, head and neck relaxed.
Breathe in slowly and deeply through your nose so that you feel your belly expand.
Exhale slowly and completely (through either your mouth or nose) drawing your navel in towards your spine.
Try to extend the length of the exhale to be longer than your inhale.
Repeat 3-5 times.

This short exercise will take you about 30 seconds and can result in many benefits, including slowing down your heart rate, lowering your blood pressure, reducing the flow of stress hormones, and greater focus.

By learning how to reduce stress and taking the steps to improve your wellbeing, you will be better placed to find balance in your life. If you feel like time is slipping away from you, the simple practice of time tracking can also help you stay in control.

Unlock your time

Use an app like Timeular to get a better understanding of how your time is spent and use the insights to make changes to your routine to improve your work-life balance and reduce stress.

Looking for extra guidance?

Our remote working guide is full of tips to help you thrive. From how to plan your day, to ensuring your virtual meetings pass without a hitch, the guide shows how to work remotely and ensure that every minute of your time counts.

Sharon Danzger is the founder of Control Chaos and author of ‘Super-Productive: 120 Strategies to Do More and Stress Less’.

The post How to reduce stress and reach your full potential appeared first on Timeular.

How Stress Can Boost Your Performance

Timeular — Mon, 30 Apr 2018 16:46:55 +0000

What is stress?

In Kelly McGonigal’s book, The Upside of Stress, she defines stress as “what arises when something you care about is at stake.” We all have our own interpretation of what causes stress and react differently to stressful situations. Whether it’s stress at work, politics, debt, a health crisis, divorce, death, or parenting… stress is everywhere. Does any adult live a stress-free life? Your genetic makeup also provides a pre-disposition to certain stress responses. If your parents freaked out in a traffic jam, you might too. Overly anxious about medical test results, assuming the worst? Your parents may have modeled this behavior.

What would life be like with no stress at all?

Really – take a minute to think about it. No tension, no strife. Would a stress-free life really make you happy or would you find yourself bored? Part of the excitement of life comes from overcoming obstacles and challenges. Of course, we would all prefer not to deal with sickness and death. But think about the small daily stresses that can really wind you up? Can you interpret those stressful situations differently?

Research on stress

Jeremy Jamieson, a researcher at the University of Rochester used the Trier Social Stress Test to measure whether a mindset intervention could alter stress response.

Here’s how it worked:

Participants were told they will have to give a 5-minute impromptu speech on their personal strengths and weaknesses in front of two judges.
They had three minutes to prepare and were going to be filmed.
Following the speech, they were given a timed math test. They had to calculate the answers in their head and respond out loud while being harassed by the tester.

Sounds pretty stressful, right? The Trier Social Stress Test was developed in Germany in the early 1990s and is widely used as a reliable method for stressing out any human in psychological experiments.

Here is how Jamieson used the experiment to measure how mindset changes your stress response:

Prior to giving their speech, participants were shown a brief slideshow:
- one group received information that explained that when you feel stressed (body sweating, heart racing) it hinders your ability to do well;
- the other group saw slides explaining that when you feel stressed (body sweating, heart racing) your body is preparing you to perform at your best.
During the speeches, the panel of judges provided discouraging non-verbal feedback (eye-rolling, arms crossed, sighing, etc).
The filmed speeches were then reviewed and rated by an objective third party.

The results?

The intervention did not impact how stressful the participants found the experience; they all found it stressful. But those who saw the slides explaining that the stress response they were feeling would help them perform, were more confident in their abilities to cope with the challenge. Those who were primed to view stress as a challenge, not a threat, were: more confident, smiled more, adopted expansive postures, and exhibited fewer signs of anxiety. Overall, they gave better speeches.

What can you do?

Based on Jamieson’s research, we know that you can alter your stress response. Simply telling yourself (and believing) that the stress you feel is a challenge, not a threat, enables you to harness that surge of energy and perform better! For many years, you have been told that stress can be a danger to your health. In her TED Talk, McGonigal talks about the data to support that it’s not stress that kills people prematurely, but rather the belief that stress is harmful to your health. You may not be able to reduce the stress in your life but you have the ability to control how you respond.

Bottom line

Changing how you think about stress can improve your health.

Sharon Danzger is the founder of Control Chaos and author of ‘Super-Productive: 120 Strategies to Do More and Stress Less’. Her firm helps clients improve personal productivity and performance through corporate training programs and individualized coaching.

www.controlchaos.org

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