Career tip of the week:

Stress in the workplace is unfortunately an all-too-common phenomenon that can have a significant impact on both quality of life and job performance. However, there are ways you can deal with stress effectively to not only improve your performance, but also your health and happiness. In this blog post, we provide you with practical and proven tips to help you master stressful situations and positively influence your career in the long term.

1. prioritise and maintain an overview

Stress often arises when tasks pile up and time is short. To counteract this, a clear structure is essential. Create a to-do list and prioritise your tasks. Concentrate on the essentials and divide larger tasks into smaller, manageable steps. This will help you keep an overview and work efficiently without feeling overwhelmed.

2. schedule breaks

It may seem tempting to work non-stop to complete tasks quickly, but the opposite is true. Regular breaks are crucial for your mental and physical recovery. Studies show that short but frequent breaks help to increase concentration and reduce stress. Set yourself fixed break times and use them to relax, get some fresh air or do some stretching exercises.

3. mindfulness and meditation

Mindfulness techniques such as meditation or conscious breathing can help to clear your head and calm your mind. Just 10 minutes a day can make a big difference. Create a quiet time-out in your working day to organise your thoughts and relax. This not only helps to manage stress, but also promotes your ability to think clearly and with focus.

4. communication is the key

Stress is often caused by misunderstandings or unclear expectations. Open and clear communication with colleagues and superiors is therefore essential. If you feel overwhelmed, speak up in good time. Dialogue helps to correct unrealistic expectations and distribute workloads fairly. A good dialogue can clear up many problems.

5. maintain healthy lifestyle habits

A healthy body is the basis for a clear head. Make sure you get enough exercise, a healthy diet and enough sleep. These three factors have a direct influence on your resilience to stress. Even small changes, such as drinking more water or integrating exercise into your working day, can help to reduce stress levels.

6. learning to say "no

Especially in a professional environment, many people tend to work overtime or take on additional tasks in order to fulfil expectations. However, this often only leads to increased stress levels. Learn to say "no" when you feel overloaded. This does not mean that you are less committed - rather, it shows that you correctly assess your resources and want to do your work well.

7. seek support

It is important not to be afraid to ask for help. Be it from a colleague, a mentor or even a professional coach - outside support can open up new perspectives and help to find solutions. It is often also a relief to simply talk to someone about your worries and stress.

Conclusion

Stress management is not a one-off project, but an ongoing process based on long-term mindfulness and conscious self-care. By integrating the above strategies into your daily work routine, you can not only increase your productivity, but also improve your quality of life.

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