How do I overcome work stress?
Do you ever feel like coming into work is more of a chore than something you enjoy? Do you sometimes dread the day before an important deadline, knowing that it's going to be really stressful? It's OK if this sounds familiar; many people experience stress in their jobs. One of the most effective ways to overcome work stress is by making sure there are clear goals and deadlines for what needs to be finished. If your job doesn't come with these things, try setting them on your own! By identifying what needs to get done and by when, you can start feeling less stressed about everything else on your plate.
1. Stick to a healthy diet
2. Get enough sleep at night
3. Exercise regularly
4. Take time for yourself - do things you enjoy, whether it's reading a book or going out with friends
5. Practice mindfulness by focusing on your breathing and being present in the moment
6. Keep your work area organised so you can find what you need when you need it quickly
Stick to a healthy diet
It is important to maintain a healthy diet because it can affect your mental and physical health. A healthy diet helps the body fight off diseases, boosts energy levels, decreases mood swings, and improves sleep quality. A poor diet can lead to obesity or diabetes which are both major risk factors for heart disease. One way to improve your eating habits is by limiting meat intake. Meat contains high amounts of saturated fat which increases cholesterol levels in the bloodstream and clogs arteries with plaque buildup. Giving up meat doesn't mean giving up taste! There are plenty of delicious vegetarian dishes that will satisfy even the most carnivorous eater! Creating a balanced vegan/vegetarian meal plan full of fruits, vegetables, whole grains, legumes (beans), nuts/seeds, and a little bit of healthy fats (avocado, olive oil) will provide the body with essential vitamins and minerals.
Be sure to limit your intake of processed foods as much as possible. Packaged snacks are full of sugar, sodium, and unhealthy oils which can lead to heart disease as well as make you feel tired. Instead, try eating fresh fruit, raw vegetables, and whole grains.
Get enough sleep at night
Most adults need between seven and nine hours of sleep to function at their best. If you are struggling with stress or anxiety it is important to get eight hours of uninterrupted sleep because the body releases the hormone melatonin which helps calm feelings of panic and stress.
Exercising once a day can definitely help manage stress levels, but exercising more than that is even better! After a hard workout the body releases endorphins which give you a feeling of happiness and euphoria. Regular exercisers have been shown to have lower rates of depression as well as lower cortisol levels (the "stress hormone") and a stronger immune system. Find what kind of exercise you enjoy and make it a daily routine!
Take time for yourself - do things you enjoy, whether it's reading a book or going out with friends
It is important to take some time away from work so that your mind can recharge. It should feel good to take some time off from work! Try going to a park or beach where you can sit in the sun and read a book. Or maybe go see a movie, take an art class, or meet up with friends who can cheer you up!
Practice mindfulness by focusing on your breathing and being present in the moment
Stress is often caused by worrying about the future or dwelling on things that happened in the past. Mindfulness at work can help you let go of these thoughts and find calmness. You don't have to be a zen master, mindfulness is simply being aware of where you are right now. Try focusing on your breathing for five minutes while sitting in your car during your lunch break.
Keep your work area organised so you can find what you need when you need it quickly
A cluttered desk or workplace is frustrating and stress-inducing. Go through your work space and remove anything that doesn't belong there. You will be able to find things faster if they are all in the same place! Avoid working on multiple things at once so you can maintain a clear mind while focusing on your work.
Stress is often caused by worrying about the future or dwelling on things that happened in the past. Mindfulness at work can help you let go of these thoughts and find calmness. You don't have to be a zen master, mindfulness is simply being aware of where you are right now. Try focusing on your breathing for five minutes while sitting in your car during your lunch break. When coming back from vacation it's important to avoid getting stressed out again so try going through some mindful exercises before heading into work! After all, vacations should provide an escape from everyday life - not just a change of scenery! If you suffer from extreme stress and anxiety and would like to find out more about it, talk to your GP.