A poll conducted in 2013 shows that stress is the cause for 40% of adults to lay awake at night. Research has shown that maintaining a high stress lifestyle can negatively impact a person’s overall health, both mentally and physically. So what can the average person do to help reduce the amount of stress they experience while at work?

Deep Breathing Exercises

Growing up, your mother or teacher has probably taught you that when you’re upset, take a deep breath and count to ten to help you calm down. This technique can also be incredibly helpful when dealing with a hectic, stressful work day. However, unlike the technique your mother probably taught you, consider conducting this exercise like this:

• Inhale for five seconds
• Hold
• Exhale, through your nose, for 5 seconds

Reduce Distractions

When you’re concentrating on a project with a quickly-approaching deadline, it is imperative that you stay on task and not get distracted! However, in today’s high-tech world with emails, instant messages, telephone calls and so on, staying focused can be one of the most difficult aspects of our job. Try to reduce or eliminate the amount of distractions that you encounter when you are working on an important assignment. If you really need to, place a “Do Not Disturb” sign on your office door, and tell your secretary to hold your calls until further notice.

Make a To-Do List

We make a shopping list when we need to go to the grocery store, so why not make a to-do list for your everyday office schedule? To-do lists are a great way to help reduce the stress that is often associated with having too much to do within a short amount of time, and as you check off each item on the list, you will feel as if you have achieved more at the end of the day – which will help boost your self-confidence.

Aromatherapy

Aromatherapy is a widely used, and often controversial, technique for reducing stress and other ailments of the mind and body. Research has shown, however, that aromatherapy can help relax the mind during high-stress events. Fragrances such as lavender, chamomile, peppermint, and others have quickly become the go-to fragrances to help reduce stress, anxiety, and even depression.

Buy a Stress Ball

Stress balls, Chinese harmony balls, hand grips, or even a yo-yo can be especially helpful during certain stressful situations while at work. These items help you to release built-up stress and frustration in a natural and healthy way, while at the same time improving the strength of the muscles in your hand and fingers.

Work-related stress and anxiety impacts nearly half of the working population. We live in a fast-paced, high-demand society which often leads workers to losing sleep due to the inability to manage their stress properly. Following the tips above, you can begin your journey to proper stress management, and rest peacefully at night.