12 Most Beneficial Ways to Ban Stress from Work
Work can be a stressful place. Expectations are higher than ever before and the need to do ‘more’ with ‘less’ is a given. But there are a lot of easy ways to reduce your stress level by improving the way that you take care of yourself. This is imperative if you want to combat stress in your everyday life. Let’s take a look at some de-stress techniques and strategies to deal with the next stressor that comes your way.
1. Every bit helps
When looking for ways to improve your self-care, there is no need to make an entire lifestyle overhaul. Start with small changes and see how they can make you feel better. Positive changes also tend to lead into each other. For example, if you start exercising, you are likely to want to eat better as well. And as you start to feel better, the reward of feeling good will help motivate you to keep doing more things to feel even better. So it doesn’t matter where you start – you just need to pick one area and begin improving the way that you take care of yourself.
For starters, exercise can help you reduce your stress level. It can also help you better deal with stress as well. First, exercise can lead to a release of endorphins, or ‘feel-good’ chemicals into the bloodstream. These chemicals have the effect of relaxing the body and are associated with feelings of pleasure. Second, research shows that exercise may help the brain to better deal with stress. People who exercise regularly are proven to have lower anxiety and depression rates than people who don’t. Third, there is some evidence that exercise is a way for your body to practice responding to stress.
3. Healthy eating
Besides, providing your body with appropriate nutrition is important to make the body run efficiently – including the body’s ability to respond to stress. One important step is to keep your blood sugar at an even level throughout the day. Low blood sugar can lead to anxiety and irritability, while high blood sugar will lead to a crash that can result in low energy and fatigue. Here are some general tips for healthy eating: Keep your eating plan simple so that it is easy to follow. Think about how you eat as well. If you eat too fast, eat beyond the point of satisfaction, or eat on the run, you are engaging in poor eating habits. Instead, try to eat with other people, or chew your food thoroughly and slowly.
4. Nutritional tips
In addition to the information above, there are many more things you can do to improve your nutrition and overall health. They include:
• Drinking at least eight glasses of water per day. Our bodies are made of 75% of water and we need it to keep our systems running properly.
• Avoiding caffeinated beverages or take them in moderation.
• Eating whole grains and avoiding simple carbohydrates.
• Avoiding unhealthy fats such as saturated fats and trans fats.
• Eating lean protein such as fish, poultry, and vegetable proteins.
• Adding calcium and Vitamin D to keep bones strong.
• Avoiding processed or pre-packaged foods that are full of additives and preservatives.
• Drinking alcohol in moderation.
• Eliminating nicotine.
5. Getting plenty of sleep
It is very important to try to get plenty of sleep. Getting enough rest is vital to controlling the impact that stress has on your health. Everyone’s sleep cycle is slightly different, but most adults require seven to eight hours of restful sleep per night. Stress and anxiety often interfere with sleep, which in turn will worsen the person’s level of stress. Lack of sleep affects your ability to manage your stress level, while getting enough sleep leaves you refreshed and more able to cope with your job and any stressors that you might face. If you find that you have trouble with insomnia, there are several tools that you could try to help fall asleep. These include: meditation, a soothing cup of herbal tea, listening to music, reading or taking a bath.
6. Changing your focus
Another way to improve your self-care is to change your focus from work back to your life. For many of us, our daily job becomes our daily grind. But if we can learn to ‘turn off’ work outside of work hours and concentrate on life in those off hours, we can do a great deal to manage our stress levels. Here are some suggestions on how to help you focus on your life: When you get ready in the mornings, treat that time as preparation for your day, not just for work. During your commute, do something just for yourself and not work related. If you are driving, listen to some favorite music. If you are taking the train, read a novel or do a crossword puzzle. At work, take the breaks that you are allowed to take. Use the time to relax and be sure that you don’t think or talk about work. And after work, make it a general rule that you won’t talk about work problems at home. Instead, focus on your family, friends, or outside interests.
7. Plan for relaxation
For many of us, relaxation doesn’t just happen. We come home from work to a busy household, chores to do, or children who need help with homework and preparation for bed. However, you can fight stress by treating relaxation as a necessary and vital part of every day. By nurturing yourself in some way every day, you can recharge your emotional and physical stress defenses. You don’t have to spend an hour every day relaxing, either. For some of us, that is simply not possible. However, you should plan something every day that is fun, relaxing, and just for you. Some examples include: Go for a walk, take a bath, have a conversation with a friend, sing or dance. You can come up with your own list of activities that you consider nurturing – it will be different for different people. Then plan some variety of those activities into your life as often as possible.
8. Reducing stress through time management
Most of us don’t have the luxury of spending the majority of our time on the things that are most important to us. However, successful time management will help you to become more effective in completing tasks that you have to complete so that there is more time available for you to spend on the things that are important to you. Soon enough, you will be available for spending time on the things that are important to you which will reduce stress automatically. Ways to reduce stress through time management are: creating a schedule, prioritizing tasks or delegating.
9. Creating a schedule
If you are someone who feels that schedules are restrictive, then you haven’t yet learned the power that they can provide. We live in a world where there is always something jockeying for our attention and our time. For you to be able to fit in the things that are important to you, a schedule is an important tool. It allows you to block out segments of time and assign them to a specific activity. At work, a schedule offers additional benefits because it allows you to: Ensure you’ve allotted time for all of your necessary tasks and functions, and cut off unproductive interruptions by referring to it. It also let you limit meetings to their scheduled time rather than letting them go on until people feel like leaving. And best of all, it allows you to allot time for yourself for breaks.
10. The difference between urgent and important
We’ve all had it happen. We’re having a good day, getting our work done, when someone calls or rushes into the office in a hurry. They have a fire on their hands and they want your help in putting it out. You feel the need to drop what you’re doing and dedicate your time to helping them with the latest crisis. You have to be a team player, right? And if the person asking for help is your boss, do you really have a choice?
Stress is defined as a factor of how we react to a situation rather than the situation itself. So how do you normally react to this scenario? What other possible responses could you have? One solution is to learn to distinguish true emergency situations from situations that seem urgent but just aren’t that important. Before you drop everything next time, ask yourself: Is this truly important or just urgent to the person requesting my help? What will the consequences be if I don’t handle this immediately? Do I actually have important and urgent things that should be done instead? Could anyone else handle this situation?
11. Forgetting about perfection
Those of us who strive for perfection in everything we do are asking for stress. Nothing will ever be completely perfect, and by putting unrealistic pressure on ourselves or others, we are guaranteeing that we will experience or inflict stress.
12. Taking responsibility for your commitments
Are you always running late for work? Do you tend to oversleep or forget things? Make a commitment to yourself to take the actions necessary to correct these stress-causing behaviors. Buy a second alarm clock, adapt a calendar system that works for you, and plan extra time for completing tasks or getting to appointments.
All in all, the increase in stress and how well we manage it can be the difference between succeeding or failing at our jobs. While some stress is motivational, too much stress is detrimental to our health – and to the workplace. Beyond the point where we can effectively manage stress, there are physical, mental, and emotional results of excessive stress. Without effective stress management, the problem tends to increase in a snowball effect until absenteeism, disability, injury on the job, poor communication skills, and poor relationships at work can result. This is why, when it cannot be eliminated, it is important that people resiliently cope with stress. Staying healthy through exercise and proper diet, forming supportive mentor and social relationships, developing mental states where difficulties are viewed as challenges and small wins are noted, and maintaining a balanced lifestyle are all ways to help build physical, social, and psychological resiliency to stress and its effects.
Good luck with all that!