In today's fast-paced work world, stress can often feel like a part of the job. And, the truth is, some stress isn't bad. A little bit of stress can actually be good. It can motivate you, help you work hard and allow you to react quickly when you need to.

But if stress happens too often or lasts too long, the results aren't good. You can find yourself with headaches, backaches, stomachaches and worse. It can affect your short-term outlook and your long-term health.

Bad for You, Bad for the Company
Stress isn't just bad for you, it's equally bad for your company. According to the National Institute for Occupational Safety and Health, stress-related disorders are fast becoming the most prevalent reason for worker disability. Job stress and related problems cost American companies an estimated $200 billion or more annually through absenteeism, turnover, accidents, etc. So it's in everyone's interests to reduce stress in the workplace.

To that end, here is a list of techniques for managing and reducing stress on the job. Every technique may not work for you, but chances are, some of them will.

Manage Your Time More Effectively
Stress is often caused by feeling overloaded and fearing that you won't get everything done. Set priorities. Do the important tasks first. If some of the less important tasks fall by the wayside, learn to live with it.

Set Daily, Weekly, Monthly Goals
It's easy to feel like a hamster on a treadwheel, going nowhere. Setting realistic goals will help you feel focused and in control. Plus, goals provide a yardstick to measure your progress and even give yourself a pat on the back once in a while.

Recognize Your Limitations and Don't Take On Too Much
Most of us hate to say no to our co-workers and superiors. But a realistic "no" is often better for the company than an unrealistic "yes" that you can't live up to. Practice saying no without upsetting or offending others.

Don't Be Afraid to Share the Load
Asking for assistance doesn't mean you're lazy or incompetent. Quite the contrary, it often means you're a very concerned member of the team who wants to get the work done in the best possible way.

Avoid the Conflicts, Beware the Drama
Arguments and office politics are stress inducers. Are they worth it? Almost never. Look for win-win situations where everyone feels good about the outcome. You'll feel better about it, short term and long term.

Take a Break
Sometimes the best way to complete a job is to walk away from it. If you're feeling stressed, take a break. Switch to another task, take a walk or climb the stairs. When you come back to the job, you'll feel refreshed and refocused.

Relax, Breathe Deeply
Strangely, breathing through your nose really does bring down your stress level.

Depend on a Friend
Friends help us relax, laugh and see things differently. Talk to a friend about the things that are stressing you. They might help you look at things in a new way.

Try to See Things Differently
Rather than getting upset when someone has a different point of view, try to see things from their perspective. Listen actively, don't be rigid. Remember, there's always something new to learn.

Accept What You Cannot Change
A certain degree of acceptance is a critical stress reducer for life, as well as work. There are some things you simply can't change. Learn to recognize them, accept them and move on.

Take Advantage of Available Resources
No matter where you work or who you work for, remember it's in your company's best interests to reduce on-the-job stress. Talk to your employer or supervisor. She may already have stress reducing plans. Or, together, you may be able to put some plans in place.

A little extra walking during your workday can improve your fitness level

Who knew that working in an office could actually help contribute to your physical fitness? It's true to some extent. According to a recent study by the American Council on Exercise, the average administrative professional takes a total of 4,327 steps during each workday, or 1.7 miles.
The problem is, although that may sound like a lot, it's really not when compared with other occupations. A nurse, for instance, takes a daily average of 8,648 steps or 3.4 miles, a restaurant server takes 10,087 steps adding up to 4.0 miles, and a mail carrier takes 18,904 steps accounting for a whopping 7.5 miles. (Results for each of the above were compiled by having those study subjects in each occupation wear pedometers during work hours for three days).

Specific to office professionals, among the contributing factors in keeping their walk total so low is the electronic capability of today's office. Years ago, an executive assistant might need to answer a buzzer from the boss 20 or 30 times a day, which often involved getting up from the desk and walking into the boss's office. Plus, memos were typically hand-delivered, meaning more walking. Now, of course, most if not all of that kind of communication is completed with a few strokes on the keyboard and the click of a mouse.

So, how can you fight back against the increasing sedentary lifestyle of todays office and help improve your fitness level while working? Here are some ideas:

If you drive to work, park farther away in the parking lot.

If you live within a mile or two of your office, consider walking to work once in a while on days when the weather is nice.

If your office is located on a floor of your building other than the first, take the stairs instead of the elevator.

At least once in a while, rather than emailing a co-worker, walk to their cubicle or office and deliver the message in person.

When you go to the rest room, instead of going to the closest one, walk to one farther away...preferably one on another floor where you can take the stairs.

On breaks (if possible) and during lunch, go for a stroll. During cold winter months you could just walk throughout the building, but in summer, get outside if you can and walk for a solid 10 or 15 minutes.

Special Thanks To Pendaflex