25 Tips On How To Relieve Stress In Workplace And School

Updated: 7/26/2019 Stress in the workplace and school is normal, and it can affect anyone. However, if you suffer from excessive stress, it may affect your performance and productivity in the workplace and school. Furthermore, it causes a lot of issues to your emotional and physical health. It also affects badly your relationships. It is impossible to avoid stress in work and school environment. However, it does not mean that you cannot manage this feeling. There are some tips and techniques on how to relieve stress you can do to reduce the effects of stress, boost your well-being, enhance the productivity at work, improve your job satisfaction and get your demands and ambitions. Overcoming stress and anxiety means that you have more chances to win in school and workplace. It is a reason why in this article in AllRemedies.com, we would like to introduce to you amazing tips and techniques to relieve stress in the workplace and school.

I – Why You Have Stress and Anxiety in Workplace

Stress is normal, and it is not totally bad. Suffering from a little bit of stress may encourage the concentration, focus and activeness and opportunities to deal with new challenges in the workplace. It boosts the invention, innovation, and performance at work ^[1]. You are alert to prevent any costly mistakes and serious accidents. However, nowadays, the workplace becomes more and more overwhelming and stressful. Many people say that the workplace is like an emotional roller coaster. Tight deadlines, long hours of working, and ever-increasing demands may make you feel drained, worries, and overwhelmed. The excessive stress may damage your body and your emotions as well as your job satisfaction ^[2]. If stress causes difficulties and reduction in your health, life, and work performance, you should take action to deal with it. But before knowing about tips and techniques on how to relieve stress in the workplace and school, you should understand the common causes of stress in the workplace. Workplace stress is caused by:

• Working overtime because of staff cutbacks
• Pressure due to deadlines
• Pressure to work overwhelming
• Lack of control

Anxious about being laid out

II – Warning Signs Of Stress At Work

When you suffer from stress at work, you may become irritable, angry, or withdrawn. A lot of people lose their confidence because of excessive stress at work. Other warning signs of stress at work include:

• Apathy or loss of interest in work
• Fatigue
• Problems in sleeping
• Feeling irritable, anxious or depressed
• Headaches or muscle tensions
• Loss of sex drive
• Stomach problems
• Using drugs or alcohol
• Social withdrawal
• Trouble concentrating

III – Tips and Techniques on How to Relieve Stress at Work and School

1. Exercise

Exercise is one of the amazing tips on how to relieve stress in the workplace and school. When you put physical stress on your body by practicing exercise regularly, you can combat stress and anxiety effectively and naturally. According to several studies, people who exercise regularly are less vulnerable to suffer from excessive stress and anxiety than those who are lazy. Why does exercise help deal with stress and anxiety? Here are some reasons you should know:

• Sleep: Exercise is effective in boosting the quality of sleep and prevent sleep deprivation ^[3]. Lack of sleep results in anxiety and stress ^[4].
• Stress hormones: Exercise may help reduce the stress hormones in your body, such as cortisol. Furthermore, exercise boosts the release of endorphins, chemicals that give you a good mood and relieve the pain ^[5].
• Confidence: People who exercise regularly are more confident and competent than those who do not exercise because exercise may improve mental well-being ^[6].

You should choose the best activity you like, such as dancing, walking, yoga or rock climbing. Activities that involve repetitive movements of muscles (jogging or walking) are ideal for relieving stress and anxiety.

2. Light A Candle

If you are looking for the amazing tips and techniques on how to relieve stress and anxiety, you should not miss a scented candle. Lighting a scented candle may improve your mood and help you reduce stress because some scents or essential oils contain soothing effects that may calm your mind and help you relax ^[7]. There are a lot of scented candles for you to choose, such as:

• Rose
• Lavender
• Bergamot
• Vetiver
• Neroli
• Roman chamomile
• Frankincense
• Ylang ylang
• Geranium
• Orange
• Sandalwood

The method of using scents or essential oils to improve your mood is known as aromatherapy. According to several studies, aromatherapy may deal with anxiety and give you a good sleep.

3. Reduce The Caffeine Intake

Caffeine present in tea, coffee, chocolate, or energy drinks is a stimulant. Taking too much caffeine may result in stress and anxiety ^{[8] [9]}. Caffeine is not always bad. For example, many studies have shown that a moderate amount of coffee is good for your health. Five or fewer cups of coffee daily may boost your concentration, memory, and focus ^[10]. If caffeine causes your anxiety and stress, you should cut back.

4. Chew Gum

If you are looking for a super easy and effective treatment for stress, you should consider chewing a stick of gum. One study has shown that chewing gum helps people improve their overall well-being and reduce stress ^[11]. When you chew gum, your brain may release the waves that make you relax. Furthermore, chewing gum also improves the blood flow and blood circulation to your brain, resulting in promoting mental health.

5. Write It Down

It is recommended to write down what makes you stressed and what makes you happy. You need to concentrate on your good gratitude and positive thoughts instead of negative ones. Good gratitude and positive thought may help you overcome your difficult times ^[12].

6. Talk With Your Family And Friends

When you have to go through the stressful and difficult times, you should spend time and talk with your family and friends who you trust ^[13]. Social support may help you relieve stress and anxiety effectively and naturally ^[14]. Stress may make you lose your confidence and happiness. Your friends and family may help you gain a sense of self-worth and belonging. Furthermore, according to a study, spending time with children and friends may make your body release oxytocin that is natural stress reliever. Friendship works for both men and women. Another study showed that men and women who are not part of a friend network are more likely to experience anxiety and depression.

7. Know How To Say No

You should take control of your stressors and change the parts of your life. The tip on how to relieve stress and anxiety is to know how to say no more often ^[15]. You need to be selective and choose the necessary things to do. To control your stress levels, you need a good start.

8. Laughing

Laughing may reduce stress and anxiety; therefore, it is one of the tips on how to relieve stress and anxiety we would like to introduce to you in this article. When you are laughing, you may not feel anxious anymore ^[16]. Furthermore, laughing is good for your physical and mental health. Why does laughing relieve your stress and anxiety? Here are some reasons:

• Increase the level of oxygen in your organs and body
• Control your stress response
• Relax your muscles, relieving tension

Laughing also has many long-term benefits. For example, laughing may improve your mood and immune system. According to a study, laughing may inhibit the spreading and development of cancer because it is natural stress relief. When you are stuck in your troubles, hanging out with your friends and watching a funny TV show may make you laugh.

9. Know How To Avoid Procrastination

One of the effective ways to manage stress in the workplace and school is staying on your priorities and stopping procrastinating. This is because procrastination may cause stress and anxiety ^[17]. Furthermore, procrastination has negative effects on your health as well as sleep quality. You need to make a to-do list that involves your priorities. It is recommended giving yourself realistic deadlines and trying your best to finish the work before deadlines.

10. Practice Mindfulness

Mindfulness can help you overcome the difficult times. Mindfulness controls the negative thoughts and reduces its anxiety-inducing effects ^{[18] [19]}. Looking for the methods for increasing methods, you should not ignore mindfulness-based stress reduction, meditation, yoga, and cognitive therapy.

11. Take A Yoga Class

Yoga is well-known as an amazing method on how to relieve stress and anxiety. There are a variety of yoga styles that share a common goal – calm your mind and body together. Yoga may reduce stress and anxiety by increasing breath and body awareness ^[20]. There are some studies on yoga effects on mental health. Overall, yoga is found to improve your mood and work as antidepressant drugs in reducing anxiety and depression. However, more research and studies are needed to prove how yoga work to reduce stress. In general, yoga relieves stress and anxiety by stimulating and controlling the stress response and nervous symptoms. Furthermore, it helps reduce cortisol levels, heart rate, and blood pressure. Yoga is also effective in increasing gamma-Aminobutyric acid (GABA), a neurotransmitter that prevents and treats mood disorders.

12. Listen To Soothing Music

When you suffer from stress and anxiety, you should listen to soothing and relaxing music ^{[21] [22]}.  Listening to music may relieve stress and anxiety because natural sounds of music have calming effects. There are several types of soothing music for stress-relieving effects you can choose from Native American, Celtic, classical, and Indian music.

13. Cuddle

Kissing, hugging, cuddling, and sex are effective in relieving stress. Therefore, cuddling is one of the amazing tips on how to relieve stress and anxiety we would like to introduce to you in this article ^[23]. Positive physical contact may boost the release of oxytocin and reduce the level of cortisol in your body. Furthermore, cuddling may lower heart rate and blood pressure, physical symptoms of stress.

14. Deep Breathing

Deep breathing may relieve stress and anxiety by controlling the nervous system. Deep breathing also reduces the stress hormones and other physical symptoms of stress ^[24]. For example, it reduces heart rate and blood pressure. You should practice some deep breathing exercise regularly to control the relaxation response and activate your nervous system. You can practice several types of deep breathing exercises such as abnormal breathing, diaphragmatic breathing, paced respiration, and belly breathing. The goal of deep breathing exercises is to raise your awareness of your health. You should breathe deeply through your nose to rise your belly and expand your lungs. Deep breathing may make you feel peaceful by slowing down your heart rate. Therefore, if you want to look for amazing tips relieve stress and anxiety, you should not ignore deep breathing exercises.

15. Play With Your Pet

Spending time with your pet may help you improve your mood and lower stress ^[25]. A study showed that dog owners have a lower risk of stress and anxiety than non-dog owners because interacting with pets is effective in releasing oxytocin and promoting your positive mood. Furthermore, a pet may provide companionship and keep you active, thus reducing anxiety.

16. Prepare For Tomorrow

Being unprepared is stressful for many people. Therefore, getting organized for tomorrow is important if you want to prevent stress and deal with any difficult situation ^[26]. It is recommended making a to-do-list and finish before you leave. You should finish your work before you go home. Therefore, you do not need to worry about it in the evenings. Furthermore, if you prepare for tomorrow, you can handle any situation.

17. Swim

Swimming is one of the effective tips on how to relieve stress and anxiety ^{[27] [28]}. According to a Swedish study, floating in water may help stimulate the body’s relaxation response and reduce stress-hormone levels. Furthermore, people who have the habit of swimming may feel less depressed and tense.

18. Avoid Social Media

With cell phones, email, and Internet, your job seems endless. The boundaries between home life and work become blurry and result in less relaxation. Advances in technology may cause chronic stress and anxiety. A recent study has shown that using cell phones and internet at home may increase stress and anxiety ^{[29a] [29b]}. Therefore, one of the amazing tips to get rid of stress and depression is to limit the time of using email and cell phone.

19. Recall a Past Success

Everyone has their past success. Therefore, you should not be disappointed when you have to face stressful times at work and school. You should take five minutes to recall your past success. Recalling a past success may help you overcome the stressful situation ^[26]. Now, it seems difficult to overcome your present problem, but when you recall the past, you may have a strong will to find out a possible solution to deal with your problem. A divorce, last breakup or lost a loved one is a nightmare, but you can go through it if you know this tip on how to relieve stress and control your situation.

20. Do Whatever You Like To Reduce Stress and Anxiety

If you have a stressful day, you should need a 10-15 minute relaxation. It is also one of the amazing tips on how to relieve stress and anxiety we would like to introduce to you in this article. It is recommended to find a place where you can stay alone – the bathroom, the attic, a big oak tree, or a quiet cafe. And then do whatever that gives your relaxation and revitalizing: read a novel, meditate, sip tea, or sing. Each person has to face stress and anxiety day by day. Therefore, it is important for you to taking a few minutes a day to de-stress.

21. Think about At Least One Good Thing A Day

When you come home from work, you should start talking with your roommate or your spouse about your day. You need to keep the talk focused on the good news instead of negative things. You can make your mind calm and boost your good mood by creating a positive atmosphere the minute you finish your work and come back home. You should think something good daily to improve your mood and prevent serious consequences of stress and anxiety ^[30].

22. Stop Multitasking

Multitasking results in stress and anxiety as well as depression. It is not surprising when we often suffer from stress and headaches after replying text messages, speaking on the phone, and watching television simultaneously. Multitasking increases the production of stress hormones – adrenaline and cortisol ^[31].

23. Apply A Facemask

Applying a face mask not only makes your skin glowing and smooth but also help you relax and calm your mind ^[32]. In this article about ways on how to relieve stress in the workplace and school, we would like to introduce the ideal face mask for skin and your mood. You will need:

• Half an avocado
• 2 tablespoons of hot water
• A teaspoon of honey

Here is the instruction:

• Mix hot water, honey, and avocado to create a smooth paste
• Spread this paste over your skin
• Let it sit on your skin for at least 15 minutes
• Rinse it off with lukewarm water
• Repeat this solution three times a week

Besides this face mask, you can try applying other facemasks that are suitable for your skin type and your skincare routine.

24. Take a Walk in Nature

Walking may boost serotonin levels and release endorphins that lower stress hormones and improve your sense of well-being ^{[33] [34]}. Therefore, if you want to find an effective way on how to relieve stress and anxiety, you should take a walk in nature.

25. Foods

• Dark chocolate: There is a relationship between chocolate and health benefits, such as improving immunity and reducing stress ^[35].
• Banana: Potassium present in a banana may help regulate stress and anxiety ^[36]. Banana also boosts your energy and improve your overall health. Green and ripe bananas have a lot of health and beauty benefits.
• Vitamin C: Vitamin C is effective in reducing stress and anxiety ^[37]. As a result, do not forget to consume foods rich in vitamin C, such as oranges, strawberries, etc. when you are stressed.

We hope that these 25 natural tips and techniques on how to relieve stress and anxiety in the workplace and school in this article will be effective for you. However, if you fail to control and manage stress, you should go to see the doctor. Do you have any questions or opinions about this topic? You should feel free to leave them in the comment section. We will answer as soon as we can.