Have you ever considered how much stress you are under each day at work? Sure, you come home tired and maybe have a headache or sore muscles, and you probably want nothing more than to put your feet up, have a cold glass of water (or otherwise), and have a good meal. But the truth is, some of your fatigue and those other issues are likely due to stress.

The American Institute of Stress suggests that 80% of workers feel stressed when they’re on the job and that stress is widespread across all work environments. Half of workers need help managing that stress and its ramifications. Yet for some workers, especially those in fast-paced environments such as law enforcement, healthcare, and fire and emergency medical services, the need for stress management is higher than ever.

8 Tips to Manage Your Stress and Better Your Overall Wellness 

Before we get into our eight tips for managing your stress, let’s talk about what that stress does to your body. The effects of stress are significant. The Mayo Clinic suggests that unmanaged stress can cause headaches, fatigue, muscle tension or pain, stomach upset, trouble sleeping, chest pain, and more. And the longer we leave those conditions untreated, the worse and more serious they can get. 

But there’s more to it than just the health effects on our bodies. When we’re stressed, it can cause changes in our work performance. Before we know it, we can be ineffective, our job satisfaction can plummet, and we can be late to work or miss it altogether. And when you’re in a high-stress environment, a lack of focus and dedication is just not an option.

So, how can we manage our stress and improve our overall wellness? Based on our years of personal experience as well as working with leaders across various high-stress industries, the EMCI Wireless team has some suggestions.

1. Practice Meditation 

Meditation is a cool way to calm your mind. It’s like giving your brain a chill pill. There are many types, like sitting quietly, focusing on breathing, or walking. The key is to find what feels right for you. 

Some people like silence, and others prefer guided sessions where someone tells you what to imagine. Trying different kinds can help you figure out the best fit. Once you find it, doing it regularly can make a big difference. It’s like training for your mind, helping you handle stress better every day.

2. Don’t Be Too Hard on Yourself 

In fast-paced jobs, it’s easy to think you need to do everything perfectly. But guess what? That’s not always possible. Expecting too much from yourself just adds more stress. However, we understand that failure is not an option in some industries. What is an option is how you define failure and success.

Give yourself a break and acknowledge what you do well. Setting realistic goals and celebrating small wins can help you feel better about your work. This way, you’re kinder to yourself, reducing stress and giving yourself a much-needed boost to your confidence.

3. Maintain Open Communication With Your Manager

Talking with your manager helps a lot. Managers appreciate transparency and open dialogue. When you share what’s going on, especially about your workload or stress, they can better understand you. It’s not about complaining. It’s about sharing concerns, bringing solutions to the table, and finding ways to work better together.  You can discuss what you need to succeed, like adjusting deadlines or getting support. Keeping this communication open can make your job feel more manageable. 

Staying connected with your team is a non-negotiable, especially in jobs that have you running all day. Reliable communication can streamline workflows, reduce errors, and improve employee satisfaction in fast-paced environments. Tools like portable two-way radios or mobile radios from EMCI Wireless make this easy. These tools let you talk to your manager or team quickly, no matter where you are. This means you can get help or share information fast. Using integrated messaging services, like WAVE PTX, can also improve team coordination and safety. These tools ensure you’re always able to communicate.

4. Learn to Identify Signs of Stress

Sometimes, you might not even realize you are stressed. But before you know it, you’re feeling off. Catching the signs early can help. Maybe you’re getting headaches, cranky, or can’t sleep well. These can all be clues. 

Journaling can help you get a better idea of your stressors and their impacts on your body. Pay attention to how you feel each day. Writing it down can help you see patterns. Once you know your stress signals, you can take steps to relax before things get too intense. It’s like learning your own secret language.

5. Reward Yourself 

Treating yourself is important, especially after tackling tough tasks. Rewards don’t have to be big. Enjoying your favorite snack (in moderation, of course), watching an episode of a show you like, engaging in some self-care, or taking a short walk can be perfect treats. 

Let’s say you finish a big project at work. Celebrate by ordering food from your favorite restaurant. Or, if you’ve been super productive all week, spend a lazy Sunday doing whatever you want. These rewards help you feel good and motivate you to keep up the good work.

6. Spend Time Outside 

Being outside is like magic for your mind. Nature helps you relax and feel happier. In fact, studies show that spending time in green spaces can lower stress and anxiety. It can also create more desire for social interaction and can improve mindfulness. 

The American Psychological Association discusses how nature nurtures us. It can improve your mood and make you feel more alive. If work keeps you busy, try short walks during breaks or eating lunch in a nearby park. Even a few minutes outside can make a difference. It’s about making the most of the moments you have.

7. Improve Your Diet and Exercise

We all know the importance of maintaining a healthy diet and moving our bodies daily. An article in The Nutrition Source from Harvard suggests that consuming more polyunsaturated fats, including omega-3 fats, and fresh veggies can better regulate cortisol levels.

It’s undeniable that when you eat nutritious food and exercise, your body feels stronger and more capable of handling stress. Exercise releases endorphins, which are like natural stress relievers.  Aim for 30 minutes of moderate physical activity every day, even if you work in a job that keeps you on the go all day.

8. Get a Good Night’s Sleep

Do what’s necessary to create the best conditions for a good night’s sleep. This includes going to bed at a regular time, making your bedroom comfy and quiet, and avoiding screens for one hour or more before bedtime. It also means cutting back on caffeine and heavy meals late in the day. The Sleep Foundation suggests eating at least two to four hours before bedtime.

Good sleep helps your body and mind recover from the day’s stress and prepares you for the next day.  The best practice is to aim for between seven and nine hours of sleep per night.

Helpful Note: While you should stick to a regular bedtime and get the recommended amount of sleep, we know that’s not always possible. When necessary, try taking a break to catch a quick nap. Napping can help reduce fatigue and increase alertness. However, napping should not be considered a regular alternative to a good night’s sleep.

EMCI Wireless is Here to Help Manage Stress with Communication tools

Whatever industry you work in—law enforcement, health care, fire and emergency medical services, manufacturing, hospitality, or otherwise—we all can feel stress at work. In addition to the strategies we shared above, we are here to help with Motorola solutions to improve communication and make your day just a bit better. Schedule a free consultation today.