Some jobs may be a little more harrowing than others, but all of us deal with a lot of work-related stress every day. Stress occurs when demands from you exceed your ability to cope. Before it takes over your life, read up on 5 ways to lessen stress at work that are backed up by years of research.  

1. Listen to Music

Some acoustic and instrumental music will go a long way to boost your mood on a workday. Light music can relax your mind and improve your motivation throughout the day. Tune in to a chill playlist that isn’t distracting, or you’ll lose focus. Just make sure your office allows you to put on music during working hours.

 

2. Step Outside

 

Take a short walk during lunch break. Make an effort to go for a nature walk every day. Study says people’s stress levels are directly related to the amount of greenspace in their area. Give yourself permission to step away from the stress even for just a few stolen minutes.

 

3. Stay Organized

Take control of your workspace. Working in a desk full of clutter and unnecessary piles of documents isn’t always a good place to be productive. Wash that empty sticky coffee mug and put it away in a drawer where bugs can’t reach it. Organize not only your environment, but how you use your time as well. This leads us to our next tip.

 

4. Schedule Your Day For Energy And Focus

 

Schedule and prioritize task to prevent you from feeling overwhelmed. Worrying about when to insert an undone task in a workday can also be very stressful and can steal some of your precious time. "Tony Schwartz of the Energy Project has shown that if we have intense concentration for about 90 minutes, followed by a brief period of recovery, we can clear the buildup of stress and rejuvenate ourselves," she says.

 

5. Meditate

 

Focus on your breathing for a few seconds. Mindfulness can help people see new perspectives, develop self-compassion and forgiveness. This form of mindfulness can help release emotions that may have been causing the body physical stress. You can even say a little prayer.

 

Sources: Medium, Talent Culture, Very Well Mind, American Psychological Society, Forbes