First and foremost, it’s Monday. You didn’t get much sleep over the weekend because you were anxious about the duties that were slowly piling up on your desk and that needed to be completed by the end of the afternoon, and on top of that, you have a two-hour meeting at 10 a.m.
Is this something you’ve heard before? When a person is confronted with such a circumstance at work, stress can arise.
Although everyone portrays stress as the greatest enemy of health, it is not terrible in and of itself. Stress certainly has an impact on people’s emotional and physical well-being, since it can lead to ailments such as cardiovascular disease, according to the World Health Organization. Stress, on the other hand, is nothing more than an adaptive response that your body and mind have, allowing you to cope with changes a little better. When it lasts for a long time and you can’t manage to control it, it becomes a negative.
“Work-related stress is determined by work organization, work design, and labor relations, and occurs when Work demands do not correspond to or exceed the capacities, resources, or needs of the worker, or when the knowledge and skills of a worker or a group to face these demands do not coincide with the expectations of the organizational culture of a company,” according to the International Labor Organization (ILO) in a recent study on labor pressure in Latin America.
The reality is that this has a direct impact on your professional productivity as well as your personal life.
While working, there are several basic strategies that can help you cope with tension and perhaps de-stress entirely. Rather than seeing them as a waste of time, consider them an investment in your health and even in the same delivery that you have at work, because everything will go smoothly if you are well!
1. Control your breathing
Many people underestimate the effectiveness of mindful breathing. Practicing it for at least 10 minutes a day can help you de-stress at work.
The purpose of this is to maintain control over your physical reactions, one of which is stress.
To do so, find a peaceful spot that is as comfortable as possible. Then gently inhale through your nose for a mental count of four, hold for two seconds, and then slowly exhale for a count of eight.
You will be able to witness how your ideas are defined and how you may control everything that occurs around you.
2. Keep an order on your desk
It may appear to be the most ridiculous thing in the world, yet taking a deep breath will be meaningless if your desk is cluttered. Order aids in the reduction of stress.
It is recommended that you organize your notebooks and leave as much room as possible, with your pencils stored in a pen. It’s also a good idea to have your computer in front of you, facing you rather than to the side.
Motivating slogans, images of your holiday at sea, photos of your joyful family, or plants can be used as decorations to brighten your eyes. Cacti are fantastic for keeping you occupied for a while!
The more organized your workstation is, the more organized your thinking will be. Don’t forget about your work area!
It is something that you may not be able to do on a daily basis due to your line of work, but ten minutes of this exercise daily minimizes the risk of the immune system weakening, which is linked to health problems, including the effects of stress.
This is an activity that you might suggest to your employer, with the hire of an instructor, to incorporate outside of working hours. If not, look for tutorials on YouTube or Webinars on the subject and attempt to do it yourself three times a week and/or on weekends.
4. Keep an eye on what you eat
There are foods that can help you relax, such as almonds and spinach, but you should limit your sugar and caffeine intake.
It’s also a good idea to avoid eating in front of the computer because your body won’t be able to relax (you can check social networks after eating).
You will return to work as new if you sit in the dining room, go outside, and relax for a few minutes.
5. Listen to your favorite music
Not everyone copes with stress or day-to-day living in the same way. However, listening to your favorite music for a few minutes each day (assuming you don’t lose attention while exercising) can be a really effective relaxant.
Hormone levels, blood pressure, and even breathing rate have all been demonstrated to be influenced by music.
6. Relax your muscles
Low-mode exercises such as jogging, cycling, or swimming should be done for 30 to 60 minutes each day outside of work. Do not hesitate to sign up for a gym if your company provides this option.
Exercising in a natural setting such as a park or garden improves results and, of course, reduces daily stress.
Take use of the time you have at your desk to conduct your relaxation exercises or drink water by stretching your muscles a little.
Stretch your neck, arms, and legs after sitting for more than 50 minutes.
Try touching your toes with the tips of your fingers to stretch your back as well. A sedentary lifestyle will simply add to your stress levels, which you do not want.
It’s also a good idea to maintain your back straight while sitting at the computer, as this will prevent future pain and increase your energy.
Always think positive
It’s challenging, but not impossible. Learn to recognize when you’re thinking negatively. Then do the breathing exercises and replace the negative ideas with at least four good ones.
If something at work has been bothering you, write it down on paper and vent all of your frustrations there, then rip up the sheet of paper, breathe, and listen to your favorite music.
Finally, focus on the present moment rather than allowing annoyances and feelings of rage to dictate your day-to-day life, workplace productivity, and personal happiness.