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8 Ways to Remove Work Barriers and Reduce Stress

8 Ways to Remove Work Barriers and Reduce Stress

Create a Distraction-Free Zone

Making a distractive-free zone could help to stay concentrated and increase productivity. It is important to understand what distracts you most or, in other words, common distractors. For instance, it might be your colleagues’ talks or frequencies with great notifications on social media. If it is your work desk, make sure to clean and get rid of all unnecessary things from it. After having all distractors listed, take proactive measures to avoid any of them during your work hours. One of the possible solutions is noise-canceling headphones that you could put on with some soft instrumental music or white noise, which seems to be a good distractor as well. It might mask other distressing sounds and increase your concentration.

For notifications, you can allow yourself checking emails and calls 2-3 times per working day instead of every one, that might come to your phone. Otherwise, you would have to switch from one task to another each time, which is not productive and requires more energy. Work during your work hours and avoid receiving or constantly checking your phone during your personal time. In this way, you would never be charged too much with work and staying concentrated would not be a problem for you.

In addition, you should organize your desk just with things you will need today. It would also be a great idea to go with a minimalist desk, which scientists proved to reduce stress and distance people from their tasks better.

Lost Connection

As well taking pauses borad, use Pomodoro Technique, which is working 25 minutes and having 5-minute break, and repeat it 4 times. During these breaks do some physical exercises instead of stretching, walking or meditation, as it is proved to increase your productivity and avoid procrastination.

Some other things like undesired websites and social media could be blocked with the help of such software as Freedom or Cold Turkey, through settings you could make by yourself with what you are regular. Make sure to follow the work regulations and do not neglect your working duties. In addition, you might find some help in any productivity app like Asana or REMOVED for setting your deadlines or discussing them with your team in advance. Make sure to discuss any loud problems in a special meeting, for they are not the problem of your team member that stays close to you on the same desk.

Use Breathing Techniques to Relax Instantly

Breathing techniques are an ideal approach for stress management and overcoming some mental barriers while at work. They offer a quick way of resetting the body’s stress response and putting focus on the task ahead. Read through the instructions on how to implement the breathing techniques procedure as a part of the daily work routine.

Using the 4-7-8 Breathing Method

The 4-7-8 technique is a simple form of breathing that effectively helps reduce stress and advise the mind. Here is the procedure: breathe quietly for 4 seconds through the nose, then hold the breath for 7 seconds before finally exhaling forcefully through the mouth for another 8 seconds. This process slows the heart rate and enriches the bloodstream with needed oxygen. One should implement the program in four four-cycle turn during the day whenever they feel overwhelmed or to recharge.

Diaphragmatic Breathing

Descriptive breathing, also known as deep breathing, occurs by involving the diaphragm in contraction forming a compressed space filled with pressure of air. Check your lungs are filled with air rather than pressures in the chest . Try to perform the procedure: through the nose inhale in a slow manner with the two hands positioned as one on the chest and the other on the abdomen, the hand at the stomach should rise higher than the rest.

Deep breathing should take 5 to10 minutes either during the break or before an approaching stressful event. It helps slow the rate of respiration leading to the lowering of blood pressure and the urge to tighten breathing in response.

Use a Breathing App

Apps are suitable for directions with timers that alert when the time is right. The apps are perfect for beginners and can be used on phones like Calm and SleepCompanion .

Take Regular Short Walks

One of the effective approaches to reducing stress, stimulating creativity, and maintaining health is incorporating short and regular walks in the workday. This strategy takes advantage of both the positive effects of mild physical activity and changes in the environment.

Plan Your Walks

First of all, walks should be planned. The best way to ensure good practical implementation is to treat them like events to which you would not be late. You need to regularly set aside time in your calendar for a relaxing walk. A rule of thumb is to take this short 5-10-minute walk once every 2 hours. This time does not put too much pressure on the workflow but also ensures that you stay on your feet throughout the day, which can help maintain a more consistent level of activity and high energy. A good idea might also be to time your walks, for example, at midmorning or right after lunch, so that you can gradually return to this habit.

Be aware of walking

It is essential not just to drive yourself through quick walking but also pay attention to the walk as a process. It is important to be aware of the world around you and feel the journey, be aware of how cool the air is and how the wind blows. This mindful walking can be far more relaxing than distance alone. With this in mind, it is easier for your brain to disconnect from the informative background of office work, which will help focus both during the walk and after it. Moreover, this effect will stimulate increased creativity and problem-solving skills. Finally, it is essential to measure the results of your walks. It is usually the case that regular walks help improve productivity or mood. Overall, for health, regular walks can also be recorded.

Prepare Some Inspirational Quotes or Items

There are few things as capable of boosting your morale and relieving stress at work than surrounding yourself with inspirational quotes or items. These things remind you of your goals, of what is important to you, and of your strength while you are going through hard times. However, not every quote will serve this purpose equally, with many of them being unlikely to be particularly inspirational to you. Thus, the choice of a quote should be guided by several considerations.

Inspirational Meaning

Firstly, the content of the quote should speak to you. Whether it is your favorite author, a famous poet, or your industry’s gurus or a movie you like to rewatch when you feel down, the quote should inspire you in some way. It should be relevant to the issues you often face in your industry, or help you remember something important—for example, “Keep your face always toward the sunshine—and shadows will fall behind you” by Walt Whitman can be a nice reminder that the troubles are temporary and that you should not forget about the positive while working through them.

Placement of the Quote

Secondly, the inspirational quote should be placed in locations where you will be seeing it often. The typical decisions are your work desk area, your computer wallpaper, or the lock screen of your phone. There is no point in having reminders if you fail to see them, so the emphasis should be placed on ensuring that the quote is right there in front of your eyes all the time.

Personal Items

Finally, in addition to the quotes, other personal items can personalize your space and serve as a source of inspiration. A photo of your family, a small trophy for winning a local sports event a few years ago, or a souvenir from a vacation that was one of the best times of your life will serve as a reminder of what you are working for, what the joys of your life are , and what you can be proud of. The writing and images here can and should also be rotated—this way, with each new text or picture, a new structure of inspiration comes on, and you get reminded of some positive details of your personal and professional growth.

Take a Meditation Class

Mediation class

Meditation class is an active measure to cope with work-related stress and challenges. It is a scientific fact that meditation helps to relax, focus, and be generally well. Here is how you can benefit from taking up a meditation class.

Finding a class

Research nearby yoga studios, meditation centers, and community centers that offer the mediation class. Some of them might hold beginner mediation classes or classes focusing on stress reduction and mindfulness. Take into account location, schedule, instructor qualification, and reviews of other participants.

Attend classes

Make sure to attend classes once you have found one that suits you. Regular attendance is the basis for gaining benefits from mediation. Ideally, you should attend a class once a week to establish a regimen and improve your knowledge of mediation techniques.

Learning techniques

On the course, you will be taught how to focus on your breath, scan a body, and create a mental picture for relaxation. All those techniques will provide you with a toolkit to be used in moments of high stress and anxiety. Regular practice will help you keep your posture, breathing, and peace of mind in the right order.

Meditating privately

Create a habit of mediating outside the class. Ideally, you should do it every day, even if it is a mere five minutes a day. During the meditation, use the techniques you have learnt on a course. Close the eyes, sit comfortably, breathe gently, and concentrate on the technique you have chosen based on the current situation.

Track your results

Keep the record of you mediating and monitor the results. If you are feeling better and less stressed at work, and able to focus and keep balance – your efforts are not in vain. Additionally, think about sharing your positive experiences of meditation with workers experiencing the same issue.

Smile More

One of the most effective methods to improve the general mood and decrease the level of stress in the workplace is a smile. According to a research study conducted by Penn State University, even a forced smile can improve the service professional’s mood, while a genuine one does not only affect the participant’s mood positively but also the mood of their customers . The phenomenon within the field of psychology that describes one person’s mood is afftected by another’s is called an emotional contagion. Therefore it is vital to encourage employees to smile not only to seem more friendly.

Landscape Design Strategies for Smiles and Morale

There are a few examples of how to design a space that facilitate more smiles in the modern office. One of these that is suitable for any office space is a mouth-shaped office that is located in Seoul. It has a slide instead of stairs to get to the upper floor. Other bright examples include Google’s New Office and Amazon’s Biodomes in Seattle. The Google office in New York has wall drawings with fun messages that employees see while walking to get to a meeting room . Such opportunities facilitate more smiles during the day and create a relaxed atmosphere at the same time.

Staff Training to Offer Smiles on Demand

In addition to the landscape design strategies, it is also effective to implement staff training or a few seminars on a topic of positive communication. This way, participants will understand why it is important to smile and use positive body language. Such training may include the impact of positive psychology on psyche, which will allow employees to effectively manage their stress. In addition, a few interesting and effective smiling exercises can be provided. It will not only improve the team’s relationships but also the overall communication inside the team.

Team Building and Picnics with a Smile

The last recommendation is to engage in a few team building activities that are fun and where everyone comes happy. For instance, Zappos, a company with one of the best company cultures, has team outings and events that are a lot of fun . These events can include a picnic, where people eat food and play games. Overall, people feel less stressed and more happy in such conditions, which lead to more smiles among teammates.

Perform a Random Act of Kindness

Morale-Supporting Acts

Spreading some kindness around can work wonders for morale and reduce stress. For example, offering to make someone a cup of coffee or leaving a note for a colleague can become a huge encouragement. Research from the University of British Columbia showed that any such favor would make people interacting with such a person like them more and enjoy their company which sounds like a good addition to the atmosphere at a workplace.

Kindness-Supporting Initiatives

Organizations like Southwest Airlines introduce kindness by having their employees appreciate their colleagues through various peer-recognition programs. As long as a “Work should be fun” attitude persists, not only will the recipient of such a reward feel better but also everyone will feel a mutual respect and understanding between each other. This will correlate with reduced level of stress and an increased overall mood concerning one’s job .

Kindness Reducing Amount of Stress

Being nice has an impressive effect as it releases endorphins into the brain which in turn reduces stress and makes a person’s day better. The initiative should come from those who see themselves as authority figures and the best way to support such policy is for these leaders to obtain the best possible practice in this regard. For example, at a tech startup in Silicon Valley, a group of managers schedules weekly time slots to thank each team member individually for something or another which strengthens the bond between the coworkers and decreases the chance of managers or other employees burning out.

Training in General Empathy

A workplace can schedule workshops teaching its employees about empathy and how to show kindness. Especially at times of great stress, it is crucial for an organization’s morale that everyone supports each other and participates in nice activities. The goal of such training is to show people an easy and secure way to build bridges between them and ease the stress of the workplace.

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