Tag Archives: stress management

Lists Everyone Should Make and Keep Handy

Create a List

It is nothing new, making lists is a passion (and necessity) of most people. Lists require minimal effort,  they’re organized,  and transforms complicated information into easy reading. It is human psychology and our basic instinct and tendency to categorize information. Lists help us organize our lives and helps to reduce stress levels.

Here are a few ideas and lists you can get started on today:

Favorite Recipes: When you are thinking about dinner, take our your psi for inspiration.

Movies you want to see: Avoid scrolling categories and movie choices. Have the movies you want to watch at your fingertips.

Books you need to read: Instead of reading a predictable beach read, rather choose an acclaimed novel of the year.

Shopping and grocery list: Never enter the grocery store without a list (or when you hungry). Make a list of what you want and stick to it. It will help you keep within your budget and avoid buying all the unnecessary things.

Birthday and anniversary list: never forget that special day and celebration of a loved one and friends.

Restaurants and food you want to try: Keep a list a of restaurants and places you have seen but never tried or experienced.

Cities and Countries to visit: Make a bucket list of places you ave always dreamed of traveling to.

Places and landmarks: Maybe you have heard or read about a place of interest like for example Pyramids of Egypt. Keep you travel bug alive and motivated.

Local attraction: Get to know and experience your own city and neighborhood. Not will you engage with your local community but also support the local economy.

Daily to-do list: If you want to feel that you have accomplished something every day, create daily to-do list and enjoy crossing things off the list when they are done and complete. Keep these lists and boost your ego when you review what you have completed and accomplished.

Life bucket list: Create the ‘big’ of things you want to do before the final day arrives. Remember, time passes quickly which you cannot get back; and before you know it,  you will turn around and ask yourself where the time has gone and if you still have time to reach your goals and fulfill all your dreams.

Short and long-term goals: Create a list of what you want to accomplish both personally and professionally in the next year and next 5 to 10 years.

DIY and Home improvement projects: This can include things as small as organizing your photos into an album to building a tree house for your kids. No matter how big or small, there is always something to do in the home.

Passwords: Enhance your online security experience, and make a create a different password for each website you need to login to. This will also avoid the hassle of having to change all details if one website is hacked.

Appreciation list: When you are having a bad day, go back to this list and remind yourself good your life actually is.


How to reduce stress levels in the work environment

Workplace Stress


Does your workplace stress you out? Is it possible for businesses to create a work environment that is inspiring and stress free whilst providing an atmosphere that encourages employees to come to work every day.

It does not matter what you do or where you work, most people experience some sort of stress at work and are effected by environmental distractions in the workplace. If these distractions are ignored and unaddressed, they can increase the stress level of individuals in the work place.

There are numerous and simple things one can do to reduce or even eliminate sources and levels of stress at work. While individuals can make some changes on their own, certain sources of stress will need the help of your boss to eliminate or reduce stress levels of employees in the work place.


Sources of Stress

Stress in the workplace can originate from any physical conditions that you view as irritating, frustrating, uncomfortable, or unpleasant. Sources of stress can originate from the following:

  • Poor lighting
  • Loud background noise from music, traffic, conversation, or ringing phones
  • Uncomfortable chairs or desks causing physical discomfort
  • Unhealthy air stemming from air pollution or smoking
  • Crowded workspaces and overcrowding
  • Cluttered and disorganized office space

Some of these things are pretty much minor sources of stress, however, when you couple them together they can contribute to the stress level in the workplace.


Keep your workspace clean and organized

An office or workspace that is cluttered and disorganized can add enormous amount of stress especially when you cannot find what you need. It is difficult to concentrate  and focus when your desk is filled with papers, messages, business cards, magazines, newspapers, files, and folders. This is the same when it comes to your email inbox. Organise your workspace and create a filing and storage system to assist you to organize your office so that everything has its place and easy to find.


Train yourself to ignore interruptions

You might work in place where your have colleagues that constantly walk past your office or workspace and stop to have a chat. Or perhaps your desk is located where there is high levels of walking traffic or perhaps close to an elevator. Or perhaps your office has large windows with of of the street and pedestrian traffic. By teaching yourself to properly and effectively manage these distractions or even ignore them, will significantly reduce your levels of stress.


Adapt and manage change in the workplace

If you are a person with a personality that becomes anxious and uptight when there is a lot of changes around you, then you will need learn quickly to adapt and manage these changes in the workplace.


Improve your communications skills

Poor communication in the office can cause enormous amount of confusion which can lead to elevated amount of stress in the office. If you find yourself working in an office where individual around have poor communication skills, instead of trying to change them, rather ask more questions and make suggestions in order to improve the communication in the office and make sure everyone is on the same page. If you have co-workers who around who talk loudly on the phone or a boss who is constantly looking over your shoulder, you need to in calm and reasonable way be able to communicate your frustrations.


Physical and relaxation exercises at work

If you work in an office space and permitted to do so without distracting other around you, try playing some soft music, do some stretching exercises every now and then. Best of all, if you can and have the time, take a 30 minute walk or run during your work day. You might not eliminate all your sources of stress but during high levels of tension, exercise can clear your mind and refresh your thoughts and energy levels.


Change your workspace layout and design

Using the old Chinese art of Feng Shui, chaining your office layout can help to reduce your stress levels. By changing things like lighting, colors and décor can reduce your sources of stress. Neutral colors tend to be more calming, yellow promotes intellectual activity, while blues and greens are more restful. Think about investing in a descent chair, an ergonomically correct desk and glare screens. Brighten up your workspace and make it sanctuary that you enjoy coming to on a daily basis.

Add your own personal touches to your workspace with photographs, inspiring artwork, or books. Adding a few plants into your workspace not only increase the beauty of your workspace but research has shown it reduces absenteeism, reduce stress, lower blood pressure, increase positive feelings, lower noise levels, decrease room temperature and lower humidity.


Form groups and volunteer together

It is a well know fact that when people are part of a cause or activity that is far bigger than themselves, their levels of happiness and satisfaction increases exponentially. Find a cause that that others around are passionate about and do something that for the greater good and has no connection to work. A sense of meaning and purpose is a powerful motivator and a stress reducer.


Choose and assign an employee as team advocate

Many small business do not have a human resources department or HR manager. It is important in any business to monitor the health of the workforce and get feedback from employees in order to better understand what is happening in the workplace. Assign an individual to take on this role or perhaps make perhaps rotate this task from tie to time.


Participate as team in a local sports league

Form a team and take part in a sports league with other businesses in the area. When individuals work in a group with a common goal it can help with company team building and also allow you too get to know your fellow employee, even your boss or manger, a whole lot better. Group sport creates camaraderie and gets people excited on a whole different level. It can also help with networking with other businesses and individuals in the area.


How to reduce stress in the workplace


Present day work environments genuinely are a breeding ground for stress: demands to get more accomplished with less; layoffs; overtime and rigid work schedules; moody co-workers and managers; non-active way of life which leads to undesirable habits of eating too much junk food and spending extended periods in a stupor in front of the TV; skepticism with regards to the foreseeable future.

Despite the fact that there is certainly no such thing as a job without stress, it is possible to take steps to lessen the life threatening damage it brings about.

1. Make improvements to your dietary habits. Reduce the amount of junk food. Give up eating at your desk. Decrease your consumption of alcohol.

2. Tidy up and organize your work space. If at all possible incorporate plants to your surroundings. Put in place an efficient filing system. Never clutter your desk top with out-of-date or useless paper and knick-knacks. Photographs of family, pets and happy time are definitely the exception to this rule.

3. Give some thought to your work posture. Sitting upright is not really a good idea. It is advisable to lean your chair back at a 135-degree angle. Shift positions on a regular basis.

4. Decrease the pressure to do more with less. Take a look at work habits. Are you currently wasting time? Determine what is required of you and strategize your energy and resources in order to satisfy those expectations. Don’t be unwilling to request for assistance when it’s needed. When you find yourself overloaded or short on resources, do not wait to talk about your work with your employer.


5. You may possibly not have a great deal of control over the matter, nevertheless do make an effort to hold your overtime hours to a sensible level.

6. Ask for flexible hours. A number of research studies have revealed that having control of your own work hours brings about overall health benefits when it comes to blood pressure and sleep.

7. Physical exercise. Steer clear of excessive sitting. Move away from your desk at least once an hour for a couple of minutes. Walk around. Stretch. Work out during your lunch break. Make use of the stairs as opposed to the elevator. Needless to say, a regular workout regime of even a couple of minutes on a daily basis is most desirable.

8. Get a good amount of rest and sleep. Vegging in a daze in front of the TV is in no way the same as going to bed at a reasonable hour, and getting a restful night’s sleep.


9. Get acquainted with your boss. Understanding him or her along with the pressures that their positions impose will definitely enhance the relationship and boost the atmosphere in which you work.

10. Develop a connection with your co-workers. Assist whenever they require assistance. Turn to them when you find yourself in a jam. Meet up with them after work, off site, for a drink or dinner every now and then.

11. Get a life outside your job: a hobby, a public service project, reading, acquire knowledge and skills in a different job or career path.