If you are completely stressed by your work: this helps

Completely stressed by your work. Work can cause a lot of stress. The mailbox that keeps filling up and calling for action is often an annoyance and makes people nervous. But that eternal time pressure is also a problem for many. The following things can help to reduce that stress.

All day long behind the computer, a machine or a device

Sitting behind the computer, machine or device all day is not good for people. It not only affects mentally, but also physically. Most people are very tense (and often wrong) behind the devices. Therefore, start by taking a break at least every two hours. Walk outside, take a short walk, or have a chat at the coffee machine.

Set a goal for that day

Determine for each day what goal you have with your work. Determine what you need to do.

Work in blocks

Determine when you need to finish something. If you have to be ready at 12 o’clock, then really stop at 12 o’clock and don’t cheat. It gives you peace of mind to know when you can do something else.

Reserve time for your work

Put in your calendar when you are going to do something regarding your work. If you want to call people from 9 to 10, do that. Mark that in your agenda. Answer from 10 to 12 emails. Another cross in your agenda.

At the end of the day, look at what was left behind and write it down

If at the end of the day you look at what you still had to do and write it down, you know exactly how to proceed the next day. That gives you peace of mind. In any case, write down what you have to do each day, because then you can start crossing things off. That provides an overview.

Small tasks

It happens so often that you don’t schedule all kinds of small tasks. Doing your accounting often means using hours of your own time. So plan everything: preparing mail items, doing your accounting, purchasing materials, calling people.

Do you know how much you actually work?

People who have a permanent job have on paper how much they work. But is that actually the case or do you often sit for much longer or do things at home? And self-employed people often continue to work. It is certainly good for them to provide insight into how much they actually work. Write down how many hours you spend at work for a week. Then you have a good overview.

Just say no

If a boss asks if you would like to have this or that, or if you, as a self-employed person, receive another request for a job, see if you can have that added. And if it is too much or does it mean that you will have a lot more stress for the rest of the year, then just say no.

Reserve time for routine things

There are always things you need to do every week. But do you reserve time for that again? Or do you think, oh well, I’ll just do that? If the latter is the case, put these things in your agenda so that you know what you have to do.

Turn off your phone and your computer

Sometimes you just need to be able to work in silence to move on and cope with the stress. That means no email or telephone for a while. Arrange this at certain times during the week so that you can really keep going. You make much more progress and you know that you can use those hours very effectively.

Write down your appointments

Write down your appointments in your electronic calendar (in your phone) so that you do not find out later that you have been double booked.

Make agreements with colleagues about completing the agenda

Make clear agreements with colleagues about filling in your agendas. So you know what everyone is doing at what time. And also when someone is free.

Discussion about what needs to be done

Consult with your colleagues about what needs to be done that day. And ask for help if you already think it is way too much for that day.

Also plan “free time”

How often do you sit in front of the computer or in the car with your sandwich because you have to go to the next appointment? Don’t do that, it causes stress. Reserve time for your lunch and for your other breaks. Also schedule hours in which you have no obligations. During that time you can catch up on things that have been left behind.

Take into account things that can suddenly arise

Also take into account things that you had not taken into account. Reserve some time for this, so that you can deal with unexpected things.

Take plenty of time off

Take good care of yourself and take holidays and long weekends. This way you can recharge. And don’t go back to work during that time, but meet up with friends or family and go into nature or exercise. Exercise anyway, because it helps you cope with stress.


If you start the day with a meditation you will be a lot calmer. You can also do breathing exercises to calmly start your day.

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