From pressing deadlines to demanding bosses, excessive stress at work can impact your physical and emotional health. If you’re feeling anxious at work you can take comfort in knowing you’re not alone. According to The American Institute of Stress, approximately 35 percent of Americans cited work as a top source of stress. Next time you’re feeling stressed, use these stress relief tips to help improve your mood and bring balance back into your work day.

Get Healthy

When you’re taking on large amounts of stress at work, it’s easy to neglect your physical health. Practicing healthy habits like good nutrition and exercise can strengthen your ability to deal with stressful situations. Taking 30 minutes to walk outside or 10 minutes to do jumping jacks by your desk can have a tremendous effect on your stress and productivity. It’s also important to pay attention to how certain foods, such as caffeine and sugary snacks, affect your mood and stress levels. While they might boost your energy temporarily, they can lead to crashes that deplete your mood and energy. Try eating whole foods such as fruits and lean proteins that will provide you with the energy needed to cope with stressful situations.

Don’t Skimp on Sleep

Sleep has a direct correlation to your daytime productivity, problem-solving skills and ability to focus. The more rest you receive, the better equipped you’ll be to tackle your job responsibilities and cope with workplace stress. To improve your quality of sleep, follow a consistent sleep schedule for when you go to bed at night and wake up in the morning, even on the weekends! By getting seven or more hours of sleep a night, you’ll wake up refreshed and ready to tackle whatever is thrown your way.

Rethink Your Work Routine

Old habits might die hard, but some of your own work routines may be contributing to your stress levels rather than helping. If the size of your workload is making your head spin, try organizing and prioritizing your daily tasks. By writing out your daily tasks on multipurpose paper, you can get a better grasp of your responsibilities. Arriving early to work could also help minimize your daily stress. If you’re chronically late to work and always rushing to your desk, set a goal to leave the house 10-15 minutes earlier every day. By arriving earlier you can finalize your schedule and visualize the day ahead.

Practice Relaxation Techniques

There are plenty of techniques you can use for instant stress relief. Take a quick break to watch a funny clip online or talk to a funny coworker. Laughing can help release endorphins that improve mood and decrease levels of stress-causing hormones. Listening to music is another great way to calm down. Playing relaxing music can have a positive effect on the brain and body and can lower blood pressure and stress levels. When you’re not at work, spending time with friends can be a great way to reduce stress and take your mind off work. They can be a great source of support and encouragement, making you more confident in your abilities. Most importantly, make sure you are making time for yourself. A hectic pace and workload can leave you feeling drained. Carve out some alone time doing things you love like reading a book, going to see a move or taking a bath. This personal time will help you rejuvenate and relax.

With these tips, we hope you can successfully manage your workday stress.