We know it, we hate it, stress at work is an inevitability that every professional has to deal with. While most people are able to manage their stress, some see work-related stress management as a real struggle. This is particularly true in the healthcare industry, which is considered one of the most stressful industries in the country.

In order to avoid severe problems related to work-related stress such as job burnout and depression, it’s important to keep the problem from reaching a critical point. This means you should have a means to relieve stress while at work before it starts causing serious damage. We came up with a list of simple tips that you can follow to help relieve work stress.

1. Breathe Deep

If something stressful is keeping you out of focus, consider taking deep breaths. Deep breaths act like a natural trigger that causes the brain to assume that the body needs to relax. The brain sends signals to the muscles, and vital organs to stop going into overdrive, and it also tells your pituitary gland to release oxytocin, a calming hormone that is basically the opposite of adrenaline.

2. Avoid Backlogs

One of the biggest reasons why stress-causing factors appear while at work is that some tasks are not handled punctually. A simple task that took a bit longer than usual could take up precious time allocated to a bigger task, which then pressures you to work harder to compensate. Plan ahead and set a schedule that prioritizes the bigger tasks to minimize or avoid stress-causing backlogs.

3. Take Breaks… Properly

You’ve heard about it: you need to take breaks to avoid stress. However, most people get the wrong idea that taking a break anytime will work. Instead of simply taking a break whenever you feel like it, consider taking a short break every one and a half hours. This way, you can still maintain your productivity while still having enough breathing room to recover.

4. Snack on Something Sweet

Endorphins are special hormones released in the brain that makes you feel good. Whenever you’re stressed, you can trigger the release of these endorphins by eating dark chocolate. However, you do have to be careful – you wouldn’t want to eat too much because overeating can also lead to other health problems.

5. Laugh It Off

You know how the saying goes: “Laughter is the best medicine!”, and there is truth behind that statement. Having a sense of humor can help lighten your mood and allow you to be more tolerant of stress-causing factors. Read a funny book or watch a video during your breaks to keep your spirits up throughout the day.

6. Talk to Someone

Sometimes, it’s almost impossible to deal with work-related stress on your own. This is why you should consider talking to someone about your concerns. It doesn’t have to be a psychologist right off the bat; talking to your friends or colleagues would be a better start. Besides, knowing that there will be people willing to help you with your stress-related issues can be a relief in itself.

7. Change Your Outlook

While it’s not good to just think of something bad as something nice, it still helps a lot if you have a more positive view of your work and the tasks you’re dealing with. Think of more difficult tasks as challenges that you can overcome instead of merely being burdens that you have to bear. Consider the increased workload as your company’s trust in your ability to go above and beyond.

8. Use Technology

Yes, you read that right. While technology can be a source of stress, it can also be used to manage stress. Since technology is nearly touching every aspect of our lives, you can now use some interesting apps for managing your stress. Happify for instance is an app that provides you with effective, evidence-based solutions for better emotional health and wellbeing in the 21st century. Another nice app is MindShift which you can use to cope with anxiety. If you would like to unlock your subconscious and reduce stress, prevent insomnia, lose weight, stop smoking, and more, you can use digipill. There is of course plenty of other apps out there that you could use to manage your stress.

Work-related stress can lead to serious problems, but being able to manage it should keep you and your career safe. Remember these tips the next time you feel like your day at the office isn’t going too well.