Stress at work makes you sick. Permanent stress can not only lead to illness, but also to occupational disability. The reasons for this are complex. Excessive objectives, increasing time pressure or too much overtime are often cited as the cause. You can do the following preventively to protect yourself:

1. Set realistic goals – take the pressure off
many employees expose themselves to excessive goals in the workplace and strive for goals that are impossible to achieve within the set period. In order to achieve these unrealistic goals, they put themselves under great pressure. Failure to achieve the goals, in turn, leads to even greater pressure and even greater frustration. Therefore: Reduce the pressure and make sure to set goals that are realizable.

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2. Learn to say “no”
Learn to say “no” once in a while. You can’t please everyone. Collegiality is an excellent thing as long as it is not at your expense. Be careful not to let yourself be exploited. Be helpful to colleagues, but also set clear boundaries.
You should also be clear to your superiors if you are given tasks that cannot be carried out in the set period. Promises that are not feasible only lead to frustration on both sides.

3. Set priorities are you overwhelmed by
the number of tasks? Then try to prioritize your activities according to importance and deadline. Not all things have to be done immediately. Which tasks have high priority and require immediate completion? Which tasks have a little more time and can possibly also be done in the coming week?

4. Dates and work organization
set fixed dates for completing your tasks. Try to organize your work week and give it a solid structure. This is the only way to keep an overview and control.
For example, it is helpful to create a weekly plan: create fixed time windows for regularly recurring activities. When creating the plan, make sure to create time windows for unplanned or administrative activities. There has to be a certain flexibility. Using the plan, you can quickly identify any bottlenecks and look for alternatives in good time.

5. Keep calm and focus
there is strength in calm – Confucius already aptly stated this over 1,000 years ago. You can’t do everything at the same time. Keep calm and work through one point at a time. Concentrate entirely on the task you are currently doing. Avoid distractions and, if possible, keep your smartphone on silent. Multitasking has long been a popular fashion term. It has now been scientifically proven that this is a myth. If you try to do everything at the same time, you work poorly and inefficiently.

6. Think positively
No matter what happens: keep a positive attitude – and most importantly: don’t lose your sense of humor! Those for whom the glass is half full and not half empty lives better – and longer. An optimistic mindset helps to reduce stress in the long term.

7. Regular Breaks
make sure you take regular breaks and take your lunch break every day. Breaks are of the utmost importance, especially when you are doing an office job. It often happens that employees work through their breaks in order to “catch up on time”. However, this calculation does not work because: Those who do not allow themselves a lunch break perform poorly and need longer to carry out the tasks assigned to them. In addition, the employer is not only legally obliged to grant regular breaks. He is also obliged to monitor compliance with these breaks.