How Do You Reduce Stress At Work?

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How Do You Reduce Stress At Work?

We will focus on professional stress , that is, one derived from work and I will give you ten management strategies. We will start with the most important one:

Establish good relationships with colleagues

This is the determining factor to be able to tolerate more or less stress. The social network, feeling valued by colleagues, taken into account, supported in difficult times, feeling understood in the face of difficulties, is the tool with which we have the most powerful human to better tolerate what surpasses us. If, in addition, we have the possibility to share with our environment everything that generates a feeling of lack of control, the strategy is even more powerful. If in the institution where you work there are good relations with your colleagues, you are fortunate in this aspect and will be more resistant when you feel overwhelmed by the circumstances of the work. If you have a team of people, encourage good relations, look to establish a good working climate among all of them.

Organize and organize

If you have the feeling that it does not reach everything but is not organized, before asking for help it is necessary to organize. If you have a team of people, to work well, the tools you use to work must be in condition, the space must be ordered, things must be in place. Values ​​such as compliance with deadlines, punctuality, order, etc. They are necessary to work well. It is not necessary to go to the extreme but it is difficult to work well if these basic values ​​are not followed.

Your workspace should be operational, not only for you, but also for all those who work with you. Not everyone works well with the same level of order; maybe you are one of those who work with a table full of papers and work well; or maybe you need to have everything in place and manage the issues one at a time. Anyway, a good criterion to know if it works well is to know the time it takes to find an information every time you need it. The time spent searching when we do not find things is a time that warns us of something susceptible to improvement.


If you are overloaded with tasks, one option to have a less loaded list is to delegate; but think about the others too, if they are like you, the only thing they will do is change the person problem, but the problem will continue to exist. The well-understood delegation -do not pass tasks that they do not want to do- is a tool that contributes to organizational growth, helps the maturation and the acquisition of new learning. Keep in mind that you must delegate someone who wants to do the proposed work, time, ability and knowledge. And when you delegate, value if you have to say how to do things; keep in mind that with people with initiative and self-confidence, the best way to turn into talent of performance is to say what to do, when it has to be done and leave field to go.

Set limits

Often when you take on tasks that you think you should not take on or when you do not put words on things that cause you discomfort, it stays, “wrong.” Assertiveness is the tool that helps us individually to combat this uncomfortable feeling. Express at the right time, the right person, in the right context and in a respectful way what has bothered us helps us to feel good about ourselves and at the same time tries not to bother our interlocutor. It should also be clear that being assertive does not ensure that the other takes well what we say. By the same rule, we can be aggressive with a person and that she does not live it badly; In any case, if we are assertive, it is more likely that we will stay well with ourselves and our interlocutor will receive our message better. An assertive organization will not keep the discomfort, the discomfort; people will express what they feel, although expressing does not automatically imply that the environment heeds us, but it does generate a culture in which things can be expressed in a respectful way.

Breathe consciously

Breathing is necessary to live, but if we breathe better, we will live better. Maybe you have never paid much attention to how you breathe, the people who have been trained in this topic know that if we breathe using the diaphragm properly, we inhale more air and ventilate better. If we practice this breathing we will have less anxiety, less depression, less fatigue and we will contribute to the cells of our organism to oxygenate better. It is true that if we have never paid attention to this aspect, it is not realistic to pretend in a few days to always breathe using the diaphragm. A more realistic proposal is, once you have learned to breathe using the diaphragm, try to do it a few times throughout the day. Maybe in the morning, when getting up, before starting with the rhythm of the day, it can be a good time; Maybe before you start a difficult task, maybe when you go to sleep. If in addition, while practicing the breathing, the dream comes in, well, perfect.

Jacobson’s progressive relaxation

Edmon Jacobson was a doctor who, by the year 1929, devised the well-known “progressive relaxation of Jacobson”. It involves, in a few minutes and a little practice, getting a state of body relaxation and releasing the tension that stress makes us accumulate in our body. The idea is to work with your own body tensing and loosening groups of muscles for a few seconds, so that with a couple of passes we can relieve the tension that accompanies us.

Certainly, as we practice this exercise, we will be able to relax more in less time, so we will have to dedicate more time to the first days to achieve a certain relaxation.


Researching about stress, the professor emeritus of the faculty of medicine of the University of Massachusetts, Jon Kabat-Zinn, created, in 1979, the MBSR (Mindfulness Based Stress Reduction) program. It is an eight-week program that aims to improve care and reduce discomfort or stress, so you can better manage complex situations that occur throughout life.

There are authors who affirm that the program helps to increase the resilience, the well-being, the physical and psychological health, reinforces the competences and allows more presence and more empathy; that we can better connect with the people with whom we interact and reduce the level of conflict.


Biofeedback consists of increasing awareness and control of some internal processes such as muscle tension, heart rate or skin surface temperature that we normally miss; This practice needs the help of a professional who, through the use of the device, guides us and gives us tools to achieve this goal.


Exercise helps to release endorphins, an endogenous opiate that helps us feel better emotionally and physically, so it is a natural way to try to feel good. Now, if you have to choose what kind of sport you do, choose something that you like, and above all, be regular, it is not necessary to be very intense: there are authors who recommend that while practicing it should be able to talk and should not to be able to sing. Often, people, when we start in some sports practice we have an enthusiastic start and little by little motivation and dedication is diminishing; With this in mind, set a realistic goal that you can reach with some ease (do not set an excessive milestone that maybe is very good, but will not be able to achieve).

Do less things

And finally, if you are stressed and practice mindfulness, going to biofeedback sessions or exercising are factors that still generate more stress, stop doing things. Look at the agenda, review the commitments, talk with your colleagues, collaborators, partners, friends, acquaintances and stop doing some of the things that cause stress. Maybe now you can still with everything, but in the long run you can pay the price of having such a full schedule.

Keep in mind that stress can be an experience that comes face and life we ​​only have one. Surely this will be fuller if, instead of living it stressed, we enjoy it from tranquility, joy and well-being with oneself.

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