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Keep Your Mind and Body Stress-free At the Workplace

August 12, 2021


We are all susceptible to work-related stress. There is nothing like email overload, Slack messages, and your boss constantly rushing you around! We are sure it is enough to overwhelm anyone.

If you are confronted by an uncontrollable situation, your body automatically triggers a fight-or-flight response. We have evolved this fear response to protect ourselves against environmental threats over the course of our evolutionary history. After all, that fight-or-flight response can help you pull an all-nighter and work to your best ability.

When you are facing a looming deadline or challenging task, you should expect to feel some tension. Chronic work stress may affect both your physical and emotional health. Even if you are passionate about what you do, work strain is unavoidable. There are, however, steps you can take to alleviate stress.

How can you cope with work stress?

Learning techniques to cope with fear and anxiety can be beneficial to anyone. There are several skills taught in cognitive-behavioural therapy that can be helpful, including these:

Relaxation strategies
Having a relaxing experience counters the physiological consequences of the fight-or-flight response. Progression of muscle relaxation, for instance, assists in reducing anxiety-related muscle tension.

Practising this skill through meditation is extremely beneficial. When tension is held for 10 seconds, it needs to be released for 20 seconds. As soon as you release muscle tension, ask yourself to "relax.". Among many other relaxation strategies, this skill can lower anxiety symptoms.

Problem-solving
An active coping technique, problem-solving teaches people how to take specific steps when confronting a problem. As a result, you define the problem, brainstorm potential solutions, rank them, develop an action plan, and test your chosen solution.

Mindfulness
Practising mindfulness means paying attention to the present moment with openness, curiosity, and acceptance. Stress is exacerbated when we dwell on the past, worry about the future, or engage in self-criticism. 

By practicing mindfulness, the brain is trained to break these destructive habits. Through formal and informal practices and mindfulness apps and classes such as mindful walking, you can cultivate mindfulness skills. Cognitive-behavioural therapies based on mindfulness are also known to help relieve anxiety and depression symptoms.

Reappraising negative thoughts
Oftentimes, people who are overly stressed and worried develop a negative interpretation of situations. If you are under pressure, you might jump to negative conclusions without more evidence and question your ability to cope with stress.

You need to consider evaluating negative thoughts as hypotheses instead of facts. When stressed, regular practice of this skill can help people cope better.

Eat Right and Sleep Well
Poor nutrition stresses your body. Diets high in sugar and protein can assist in reducing blood sugar levels. Furthermore, with inadequate sleep, you would not feel rejuvenated. 

Close your right nostril and breathe through your left for three to five minutes, then switch sides and repeat. Sleeping with this simple breathing trick can help you fall asleep faster and stay asleep longer.

Seek counselling
Therapy is not just for people with mental health conditions. An overwhelming feeling at work is a totally valid reason for seeking additional support and assistance.

It can help you identify the sources of your work stress and find ways to manage it more effectively. In addition, they can assist you in implementing stress-relieving methods and healing techniques.

How can work stress affect well-being?

It is possible to suffer from long-term mental health issues from work-related stress. Burnout has been found to be associated with anxiety and depression. These circumstances can lead to severe mental health problems. Several studies report that youngsters who routinely deal with heavy workloads and extreme work pressures are more likely to develop both major depression and generalized anxiety disorder.

Physical health can also be affected by the level of stress you experience at your office. When the fight-or-flight mechanism is repeatedly activated, bodily systems become disrupted and make people more vulnerable to disease. Several releases of the stress hormone cortisol can interfere with the immune system and increase the risk of developing lifestyle diseases. To help relieve chronic stress, getting enough rest, exercising, and following a healthy diet could be extremely beneficial.

Some of the strategies above will work for you if you listen to what you need in times of distress, while others might not. It is, therefore, crucial to put yourself first and do whatever it takes to improve your mental health. 

AT UNBOX

 

It is simple to drive yourself into a spiral of unproductive behaviour when you are confined to the same cubicle walls. A change of scenery is a surefire way to spark creativity. At Unbox, our co-working place is renowned for boosting productivity and improving focus. We introduce you to other like-minded individuals to help you establish a healthy work-life balance, and if you wish, you can always find someone for a coffee and a chat!









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