Stress is part of being human. It's a reaction to a situation where a person feels threatened or anxious. Stress may emanate from serious illness, job loss, a death in the family, or a painful life event.
Stress in the work place can be caused by long hours, work overload, time pressure, difficult or complex tasks, lack of breaks, lack of variety, and poor physical work conditions (for example, space, temperature, light).
Learning healthy ways to cope and getting the right care and support can help reduce stressful feelings and symptoms.
However in the meantime, there are things you can learn to manage stress before it gets too much. Consider these suggestions:
Exercising has proven to reduce stress levels to the minimum and also improve the quality of sleep.And better sleep means better stress management. Doctors don’t yet know exactly why, but people who exercise more tend to get better deep sleep that helps renew the brain and body. It's advisable not to exercise too close to bedtime, which disrupts sleep for some people.
Exercise also seems to help mood. Part of the reason may be that it stimulates your body to release a number of hormones like endorphins and endocannabinoids that help block pain, improve sleep, and sedate you. Some of them (endocannabinoids) may be responsible for the euphoric feeling.
Reaserch shows that people who exercise tend to feel less anxious and more positive about themselves. When your body feels good, your mind often follows. Get a dose of stress relief with these exercises:
Running, Swimming, Dancing, Cycling Aerobics
Listen to music
If you’re feeling stressful at the work place, try taking a break and listening to relaxing or soothing music. Playing calm music has a positive effect on the brain and body. It can lower blood pressure, and reduce cortisol, a hormone linked to stress.
We recommend cools music, ocean or nature sounds. It may sound cheesy, but they have similar relaxing effects to music.
Learn to say no
Not all stressors are within your control, but some are.Learn to say no at the work place to certain kind of responsibilities.
Juggling many responsibilities can leave you feeling overwhelmed.Being selective about what you take on — and saying no to things that will unnecessarily add to your load — can reduce your stress levels.
The other way to take control of your stress is to stay on top of your priorities and stop procrastinating.
Procrastinating can lead you to act reactively, leaving you struggling to catch up. This can cause stress, which negatively affects your health and sleep quality.
Make sure to prioritize your work by making a to do list. In addition Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done at a particular day and give yourself uninterrupted time to finish your task.
Lack of sleep can also add to your stress level and cause a cycle of stress and sleeplessness.
Better sleep habits can help. This includes setting up your daily routine and the way you set up your bedroom. Habits that may help include:
Drink less alcohol and caffeine close to bedtime.
Set a sleep schedule.
Don’t look at your electronics 30-60 minutes before bed.
The role of your bedroom in good sleep hygiene also is important. The setting of your room should be quiet, and cool -- 60-65 degrees is thought to be an ideal temperature to stay asleep. The bed also plays an important role. Your mattress should provide support, space and most of all, comfort.
Stress levels and a proper diet are closely related. When we’re overwhelmed, we often forget to eat well and resort to using sugary, fatty snack foods.
Try to avoid sugary snacks and plan ahead. Fruits and vegetables are always good. One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms.
Also omega-3 can be found in fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines). Nuts and seeds (such as flaxseed, chia seeds, and walnuts) and Plant oils (such as flaxseed oil, soybean oil, and canola oil) are also rich sources of omega-3.
Turn to co-workers for support.
Having a solid support system at work can help buffer you from the negative effects of job stress. Ask your colleagues to help you with your work load if you can't handle it. Just remember to offer support when they are in need as well. If you don’t have a close friend at work, you can take steps to be more social with your coworkers. When you take a break, for example, try engaging your colleagues instead of directing your attention to your smartphone.
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