Use these strategies to limit the effects of stress as you strive to meet organizational goals while returning to your offices.
- Plan Ahead: Uncertainty can be upsetting. Research shows that it evokes a feeling of powerlessness, which stresses people out. Planning helps clear your mind and organize your thoughts. Scheduling things can help you avoid stress through a cognitive process known as ‘proactive coping.’
Studies have established a strong relationship between an unclear future and anxiety, and intolerance of uncertainty has also been shown to have a strong correlation with depression. So, as you return to your office, it is imperative that you plan your schedule and prepare your work materials ahead of time. This will help you manage your time better to avoid feeling overwhelmed or stressed.
Here are a few “return to the office tips” that can be part of your overall plan:
- The week before:
- Find out and study the return to office plan of your employer
- Ensure your wardrobe is appropriate for your workplace
- Schedule your commute
- Start sourcing any items you will need for work (those not provided by your company)
- Make arrangements for any family responsibilities that may be affected by these changes
- The night before:
- Have your work clothes ready
- Ensure you have enough sleep
- Pack your work items in a briefcase or other bag
- Chat with a colleague about the new requirements
- The morning of:
- Wake up early and mentally prepare yourself for work
2. Practice Self-Care: Self-care is a vital part of the equation, and it’s important to set aside time to indulge in those things that ensure you improve both your physical and mental health for the betterment of your overall well-being. Self-care can help you manage stress, reduce the risk of illness, and boost your energy levels. Even small daily self-care activities can have big effects on your life. Self-care approaches can vary according to the individual, so finding out what will work best for you is important. This may often involve some iteration or trial and error. Although self-care will not cure mental illnesses, understanding what self-care strategies are best for you can help you manage your mental health more effectively. Take care of yourself physically and mentally by getting enough sleep, eating healthy foods, exercising regularly, and practicing relaxation techniques such as meditation or deep breathing.
3. Stay Organized: Staying organized will reduce your cortisol levels. Cortisol is the body’s primary stress hormone. Higher and more prolonged cortisol levels, such as those associated with chronic stress, can have a range of negative effects, such as blood sugar imbalances, e.g., hyperglycemia; decreases in muscle tissue; decreased bone density; higher blood pressure; increased abdominal fat; impaired cognitive performance; lowered immunity and inflammatory responses in the body; suppressed thyroid function; slow wound healing; and other consequences. Keep your workspace organized and clutter-free. This will help you stay focused while avoiding stress.
4. Set Boundaries: Boundaries help promote a healthy work-life balance. They can also reduce the risk of burnout, anxiety, and even depression and ensure a more pleasant work environment wherein you are less likely to overwork yourself. Setting boundaries around your work schedule and workload will help you decide on tasks to accomplish now and those to be tackled later. Communicate with your coworkers and managers about your needs and limits. Learn to decline new tasks if you already have too much work. At the end of work for the day, try to be mindful of what you’ve managed to accomplish rather than what you could not accomplish.
5. Take Breaks: Multi-tasking is a common approach to work these days. However, in the desire to accomplish more in the same amount of time, many workers often remove breaks from their work schedule. This can be bad for work because research indicates that having short, frequent breaks can help reduce stress and anxiety, enabling workers to concentrate better and accomplish more. Recovering from job stress by taking breaks can restore your energy and mental alertness, in addition to minimizing the likelihood of fatigue, sleep disorders, and cardiovascular disease. Take regular breaks throughout the day to recharge your batteries. This can include taking a walk outside, stretching out, or having a quick chat with a coworker. HR managers should not only always observe breaks but also ensure that subordinates do the same.
6. Stay Connected: Stay connected with your coworkers and support system. This can help you to feel less isolated and reduce stress. Research shows that those that have high levels of social support seem to exhibit greater resilience when faced with stressful situations, thanks to their lower perception of stress and less physiological response to life’s stressors. Whether your physical and/or emotional exhaustion is due to long hours of high-stress work or caring for an aged loved one, the love and support of those around you can help mitigate the negative health effects of burnout as well as cushion the psychological distress associated with post-traumatic stress disorder (PTSD).
7. Practice Gratitude: Is gratitude capable of reducing workplace stress? Yes, says a 2022 study. The study suggests that those who express gratitude at work have better stress responses when faced with difficult tasks. According to Christopher Oveis, coauthor of the study and director of the Empathy & Emotion Lab at the University of California, San Diego, this outcome is an indication that gratitude can help people cope better at work.
