stress relaxation: Stress at work is one of the biggest problems in today’s society, causing increased rates of various diseases, as well as increased psychological disorders, including anxiety and depression. There are many stress symptoms that can tell you are in serious problem.
According to Social Security, today, stress in the work or office environment is considered the third reason that most causes withdrawal from jobs for more than 15 days and the estimate is that by 2020 stress becomes the first reason for absences and job leaving.
With increasing competitiveness, there is an increasing search by professionals who are working for hours in a row and who meets even more daring and aggressive goals. There are several factors related to the increase of work stress on a daily basis, such as low salaries given, long working hours, few aspects of growth and less personal development, excessive routine in activities, very aggressive communication and targets and excessive collection among others.
Unhappily, the pressure of these office workers within companies is immense, causing symptoms such as annoyance, loss of concentration, emotional unrest, feeling swings, and the physical difficulties that happen as a result of this work overload, including symptoms of headaches, stomach pains, insomnia, increased blood pressure, low immunity, among others.
How to deal with stress at work? Here are the stress relaxation techniques to Reduce Stress!
Trying to change the job is not the valid reason, since many of these companies are not worried about the overcharges and hours worked by their employees. It is, therefore, necessary that there be an individual plan of action to reduce daily and consistency of pressures at work and to be able to deal with all the professional needs as best as possible.
Here are 12 ways to relief from stress at work and learn how to better manage your work life so you have a better quality of life check below relaxation management for the office stress relief
1. Breathe deeply
This tip seems to be very simple but can bring many benefits to improve physical and mental stability. Breathing helps promote relaxation, increasing calm motion and tranquility, and stimulates the proper energy consumption in the body. The practice of physical exercises and also of meditation techniques helps to stimulate the body consciousness in relation to the proper breathing.
Throughout the day, try to take at least 5 minutes to relax and breathe deeply. Choose a quieter place where no one can interrupt you. Close your eyes and inhale deep air flow through your nose, filling the lungs, trying to do this slowly. Hold it a little and release the air slowly. Repeat this process for a few minutes until you feel calmer.
2. Sleep well
Excessive stress can cause sleep turbulence and increase tiredness, mental exhaustion and loss of sperm productivity. During sleep, the body operates several functions that help manage and improve health. Sleep quality is key to ensuring a healthy body and mind, which also helps reduce stress.
Several studies have told that people who have difficulty sleeping or sleep a few hours a day have a higher percentage of illness and also have higher rates of stress.
Create a healthier sleeping environment that is peaceful and less clear. Also try to avoid very stressful activities in the evening, ensuring that you are more relaxed at bedtime. The idea is to prepare a routine of at least 8 hours of sleep per night. Even so, remember that sleep quality is as important as a number of working hours.
Also Read: 10 Natural Remedies For Depression
3. Plan your next day
One of the most stressful situations in the workplace is the lack of planning and preparation. Doing activities in an unplanned and uncontrolled way can cause a lot of stress, as well as causing problems related to achievements and finding results and creating confusion in communications with other team mate working in the same work place.
A very simple tip for this is to create or maintain a to-do list for the every possible next day. This way, you can relax your mind, which will be less confused with so much information, and helps in planning the time and resources required for each activity you do.
4. Take short breaks throughout the day
There is still a practice that working for many hours at a time is synonymous with productivity. Several studies have shown that taking small breaks throughout the day can greatly relieve stress at work and also helps to improve attention and focus to perform each task.
Create a work routine that meets a time span for each task so that you control your attention with a short rest period. An example of this type of system can be work for 90 minutes in a row without pause and then make a 10 to 15 minute stop.
5. Learn to say no
With the many problems that can cause stress at work is the excess of necessity to be fixed and unnecessary interruptions. Learn how to manage day-to-day situations by making it clear to people that you are busy and that you can respond to requests at the most appropriate time you find too.
Also, speaking does not help much to reduce stress. Learn to assess whether the requirements and tasks are in line with your priorities or not. Explain that you will not be able to make a commitment right now if it will actually disrupt your current work. And if it is necessary to do that work then consider transferring some of your current pending work to some of your team members.
6. Create a list of tasks and priorities
Getting confused at work can cause a lot of tension and increase stress considerably high. Have a calendar to put all the tasks of the day and choose the priorities accordingly. Focus on activities that will help you achieve your personal and professional goals.
Another important tip is to try dividing your projects into small steps. In this way, you will realize that you are constantly evolving and will always be motivated to see your achievement in the activities you perform every day.
7. Do regular physical activity
When people are very hard-working and full of commitments, they tend to forget about taking care of their own health, failing to have a healthy diet and not performing activities that can contribute to their physical and mental well-being.
Being physically fit can contribute a lot to stress management, helping to increase energy and mood, as well as aid in the release of several hormones connected to good mood.
Add to your routine a few minutes a day to do some physical activity. Ideally, you should exercise for at least 30 minutes in 3 days a week. If you have a settled life, start with small walks outdoors and increase the strength of activities over time.
Aerobic activities are most recommended, such as walking, running, cycling, as well as team sports, including soccer and volleyball. Bodybuilding and fitness are also great options to relieve stress, improve your fitness and ensure a healthier life.
8. Eat Healthier Foods
Just as physical exercise can help improve health and decrease stress at work, many foods can also contribute to physical and mental well-being. Make small meals throughout the day with varieties of foods like fruits, vegetables, lean meats, and whole-carbs.
Avoid foods rich in fats and sugars, as these can disrupt the release of healthy hormones and increase fluid intake to aid in body hydration and encourage better concentration and focus.
9. Start Your Day in a Right Way
You can see that on days when you get up late and leave in a hurry to work, your day becomes more stressful and less productive. Start the day in a right way. Try to get up early, make a healthy breakfast, calmly organize your materials and activities.
This way, you will get to work at the right time and ready to start the day well. If you can do some physical activity in the morning or some relaxation activity, you will also find that you are more prepared and focused.
10. Avoid Perfectionism
Seeking to do the best is always a really valuable quality. However, when we let perfectionism take over our activities, this can cause a significant increase in stress at work as personal collection increases and we will also be taking much longer to see the results of our activities.
Set small limits for the release of your work, setting performance dates for yourself or others. In this way, you will be expected to fulfill the actions and deliver them even if they are not perfect. Realize that a good idea put into practice is better than many sensational ideas that never leave the paper.
11. Accept That You Cannot Control Everything
There are many situations that we try to change in the expectation of having different results. However, many of them are not totally in our control and we end up building unnecessary anxiety and stress in the search for solutions. For each challenge and obstacle that comes your way, evaluate your actual participation and check which activities depend entirely on you.
Focus on these activities first, and for everyone else you depend on, analyze whether it’s worth or not. You will realize over time that a lot of the stress-generating problems at work are not under our control so you can accept and feel less anxious to have different results.
12. Create good relationships with team-mate
Stress situations in the work environment are various and many of them could be bypassed if we knew how to communicate and relate to people who live in the same environment. Try to listen more to your co-workers, try to keep a more personal contact, and be able to create strategies to promote the processes that connect the activities carried out together.
Thus, when there is a more tense situation to be resolved, the people involved will be more receptive to negotiate and to ease the situation in pursuit of a common goal. And these points will relieve stress, relaxation is necessary and thus you should not miss every day these relaxation techniques, all that’s all for now in Health Reliever!