9 simple ways to beat workplace stress
Stress at a workplace to meet deadlines and finish the task at hand makes working difficult. Scientifically speaking, Stress is a pattern of responses that a person does to the environment that disturbs the equilibrium of his/her body. There are many simple ways to tackle stress and avoid any discomfort while working.
A number of people have reported that they feel tightness and constriction in their muscles and in the breathing process when they are under stress. This can happen to anyone at any time. At the office, even the most relaxed person can feel stressed, when there is work overload or failure to complete the task. Stress can also be triggered by the pressure of deadlines, competition to reach the top or even from not being able to achieve a goal.
Although many times, people get confused between the stress that is good for a person and the stress that has a bad effect on an individual’s mental health and physical well-being. But there is a huge difference between Eustress and Distress. Eustress is the healthy stress that is required by a person to achieve peak performance and to manage a minor crisis.
It is important to curb Distress because it has quite an effect on an individual. It can be identified with the help of the following symptoms:
- Physiological Symptoms– high blood pressure, change in heart rate, metabolism and other physical activities
- Emotional Symptoms– irritability, anger, anxiety, depression, mood swings
- Cognitive Symptoms– changes in mental processes of problem-solving, decision making, memory, attention span
- Behavioral Symptoms– changes in eating, sleeping, smoking, and drinking habits, or even social withdrawal
In this fast-moving world, everyone is in a race to reach the top which makes people disregard their physical and mental health. More than physical health, people undermine the importance of mental health. But, what exactly can you do to reduce and erase this stress easily?
Beat workplace stress through Relaxation Techniques
This is an active skill that helps in reducing stress and decreases the chances of illness. It starts by relaxing the lower part of the body and progresses up to the facial muscles in a way that the entire body is relaxed. Apart from a few relaxation techniques given by Harvard Medical School, deep breathing is also paired with muscle relaxation to calm the mind and soothe the body.
Exercise to enhance Health
Exercise can provide an outlet to all the physiological changes in the body during periods of stress. Regular exercise can improve heart rate, blood circulation and make the immune system stronger. Taking up hobbies like swimming and other sports activities for at least 30 minutes every day will guarantee a difference.
Many stress-related problems occur as a result of distorted thinking. Feelings of an individual have an effect on their thought process. Under stress, a person is usually projected with negative thoughts which are illogical and irrational. These thoughts pull the person down and lower his/her confidence adding to the stress and thus, it is important to get rid of them.
The way you manage your time determines the quality of life. Prioritizing and organizing your work schedule will help relieve the pressure. Setting realistic goals and targets for your calendar will increase productivity and reduce workload.
Creative visualization is a technique that uses imagery and imagination. Setting a realistic goal and then visualizing it helps build confidence and keep stressful thoughts aside. It provides the person with the energy required to bring the creative vision to reality.
It is essential to keep the body healthy, fit and relaxed. If a person is strong mentally and physically, then they are better prepared to tackle stress. The care that has to be taken for Physical and Mental health is different, and both are equally important.
Balanced Diet, Balanced Life
A balanced diet can lift a person’s mood, give more energy, prevent illness, improve circulation, help in muscle growth and improve the overall well-being of an individual. The key to a balanced diet is having three meals a day with variety.
Overcoming Unhelpful Habits
Unhelpful habits such as Perfectionism, avoidance, procrastination etc, are short term solutions to a problem but then make stress inevitable in the long run. Resisting perfectionism, keeping things tidy, getting rid of negative thoughts and adding humour to serious tasks will ease up the mood and help in avoiding stress.
Lastly, it is important to make contacts and keep in touch with people whom you can rely upon. The quality of your social support is positively related to health and well-being. People with high levels of social support from family, friends, and associates may experience less stress as they are able to confront a stressful experience and cope with it more successfully. Social support helps provide protection against stress.
Managers at the workplace can avoid unrealistic deadlines, offer rewards and incentives to employees, consult and give suggestions to them to work smarter as it will ease up the pressure on the employees.
“Stress can destroy much more than just physical health. Too often, it eats away our Hope, Belief, and Faith.” -Charles F. Glassman
With the increasing importance of mental health issues, some corporates have deployed counseling experts in their office to take care of the problems of the management and employees. Although, it is not feasible for startup companies to set up counseling cells and so they must take special care to ease the environment, and let go of unhealthy stress.