10 TIPS TO BEAT WORK STRESS

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By Khalid Khiyar

 

The pressures of work can lead to many stress-related symptoms with varying severity. A certain amount of pressure can be a useful motivator, that extra push you need to accomplish more in your day. However in some cases, stress may lead to illness like depression.

 

For years, many have been looking for answers to help them deal with work-related stress. After much research from various sources, I have found 10 tips that I think help anyone struggling with work-related stress.

 

1. Act, don’t react

It is important to act upon a situation, rather than get flustered over the negative. When we find ourselves in a position that can feel beyond our abilities, it raises stress levels that can affect confidence and health. Remain calm and tackle your problems head on.

 

2. Take a deep breath

When you feel trapped or overwhelmed by your workload, calm the chattering part of your brain with some deep breathing. Inhale through the nose and exhale through the mouth slowly for several minutes. You can practice this at home or learn more at a yoga class.

 

3. It doesn’t hurt to ask for help 

It’s common for an employee to feel like they’re drowning from the large number of responsibilities they have to deal with and can feel overwhelmed by the array of distractions of a workplace such as emails, memos, phone calls and staff meetings. However, you are not powerless and can speak to your co-workers and employer about time management strategies and advice.

 

4. Pace yourself

It’s a common misconception that the best way to combat a heavy workload is to work non-stop for 8 to 10 hours to get the job done. However, without regular breaks, the mind will atrophy quickly and you will find yourself stressed, tired and will have difficulty sleeping. It is important for the mind and body to have regular intervals of rest, maybe get a stretch in or a bite to eat.

 

5. Eat well, sleep well

Eat healthy portions and get plenty of sleep. Choose protein over sugar as often as you can and be sure to get the recommended eight hours of sleep needed for your body to recharge.

 

6. Control your emotions

Don’t let your emotions run rampant. Getting angry or frustrated will only cause you to lose control and exacerbate the situation. Remember to remain calm and use the breathing techniques from step 2.

 

7. Believe in yourself

Having self-confidence is easier said than done, but it is important not to be too hard on yourself. Encourage yourself to do the best you can and to praise yourself when you overcome an obstacle or solve a problem.

 

8. A squeeze to put your mind at ease

Here’s a quick technique if you feel the tingle of tension. Place your thumb on the side of your middle finger and press gently. This will help smooth out your blood flow.

 

9. Uncluttered desk, uncluttered mind

You have enough things on your plate without being distracted by a messy desk. Keep your work station clean and free of clutter so you can keep your mind on the task at hand, without knocking over a stack of papers as you reach over for the stapler. The same can be applied to your email.

 

10. Plan ahead

Plan out your workload schedule with times and milestones. You’re less likely to stress out and become fatigued if you have everything organized in a neatly thought out schedule.

 

 

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