Stress is the feeling that you have when something is too hard, or something goes wrong. It stresses you out.
Long-term or chronic stress can lead to a number of physical manifestations, including frequent headaches, high blood pressure, increased load on the heart, palpitations, fatigue and low energy, body pain, and muscle tension.
Stress can affect mental and emotional health, as well as hormone cycles between men and women.
It’s no secret that stress can be a huge productivity killer. The stressors in our lives are never-ending, and the negative effects they have on us may seem to only grow stronger over time.
In this blog post, we will discuss 11 easy and simple ways you can manage stress levels so you’re able to stay productive at work.
Regularize working hours:
Define your working hours as much as possible and stick to them. Avoid work outside of these hours, with the exception of an occasional occurrence. Discuss how you can feasibly go home early for a day or two each week if work takes a lot out of you.
Find ways to reduce or eliminate levels of stress in your life. Reserve some time every day for relaxing, and take at least one minibreak every week. Planners vacations once a year if possible–longer ones may be helpful.
Control Gadgets and Technology Usage
Technology has become an integral part of our lives, and stress can be created through the use of technology just as much as it is from any other activity.
To reduce the stress associated with mobile phone usage, maintaining correct postures, limiting hours of use, taking digital time-offs, and incorporating a few health precautions while using smartphones or laptops can help.
Do Physical Exercise
Fitting 30-45 minutes of exercise into your life for at least four to five days a week is the best way to combat stress. Include 5-10 minutes each day of breathing or meditation exercises in your routine.
Get Enough sleep
If stress worsens your sleep, and then sleep gets disrupted because of stress, the vicious cycle goes on. To break this negative feedback loop, try getting 8 hours of good quality sleep each night, and avoid any disruptions to this amount.
Have Daily Relaxation or Leisure Time
In order to limit stress, it is important that you allocate a specific amount of time each day for relaxation. This can be done through work-free activities like spending time with loved ones or attending classes at a gym. Your daily routine can keep you happier.
Get Help and Support
You should not hesitate to address your stress and other challenges with family, friends, support groups, or a professional counselor.
Practice Positive Attitudes
This may sound tough to follow, but using an auto-suggestion of detachment, forgiveness, and empathy can help reduce stress. It’sIt’s also good to list down your daily priorities or make a ”to-do list” to smooth out overwhelming feelings.
Eat a healthy diet
A healthy, nutritious diet is rich in vegetables, fruits, nuts, whole grains, proteins, and plenty of water. High sugar items such as processed foods and deep-fried items should be reduced while staying within the recommended daily caloric intake limits set by a doctor or nutritionist. Eating quickly during a lunch break can also increase stress levels, so it’s important to eat at least 20 minutes before work.
Avoid stress-inducing behavior:
Alcohol and drugs are both stress-inducing, so avoiding these substances can help reduce stress levels while reducing the chance of addiction. Other stressors include caffeine, which should be limited to 250 mg per day in order to avoid anxiety; smoking which releases nicotine from cigarettes into the bloodstream; and stress-inducing behaviors that are often caused by stress such as eating sugar, watching too much TV, or playing video games for hours on end.
It is difficult to manage stress when an underlying medical condition exists. It may be necessary to seek a consultation with a doctor if persistent symptoms are present. The physician will also recommend a short course of common medicines or supplements to manage the health condition contributing to stress.