According to research, excessive stress has been linked to bodily symptoms such as headaches, indigestion, high blood pressure, chest discomfort, and difficulty sleeping.
Not to mention its function in mental illnesses such as anxiety and sadness. We’ll look at the startling expenses of workplace stress, the warning signals that you’re overly stressed, and five easy strategies for decreasing stress at work in the infographic below.
And it’s not just an issue in some businesses; it’s a problem that affects everyone. Workplace stress is cited by 65 % of individuals as a major source of stress.
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Make Workplace Wellness a Priority
Your workplace should help you maintain your happiness throughout the day. Say that once more to make sure you don’t forget. To be sustainable, hard labour needs a sense of balance. While not everyone has the luxury of a dedicated home office, there are several modest steps you can take to make your work from home experience more pleasurable and healthy. The following are some good products to help with this:
- Adding some greenery to your surroundings.
- Adding indoor plants to your workstation may have a relaxing impact and make your environment seem quieter, in addition to boosting air quality
- The use of natural light.
- Having a light and natural workstation may help your attitude and productivity tremendously. Furthermore, natural light decreases the need for artificial lighting during the day, thereby saving money on electricity!
- A nice chuckle.
- Laughter is excellent for the spirit and a fantastic stress reliever at work. Set up a Laughter Gym at your workplace to give a haven for employees to blow off steam.
- Something that has a pleasant odour.
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Prioritize and organize your tasks.
Overwhelm is a key source of stress. Learning how to manage stress at work by prioritizing and organizing is a fantastic approach to reducing your stress significantly. Here’s how to go about it:
- Define your objectives.
- You must first establish clear objectives before you can prioritize. Make time to sit down with your boss and discuss your objectives. Make sure that each of your everyday actions contributes to one of your main objectives.
- Set priorities based on your objectives.
- Don’t select priorities on a whim. Use your objectives to determine the significance of each job. We train team members at SnackNation to analyse each activity by asking, “Is this moving me closer or further away from my goals?” It’s not a priority if the response is anything other than “closer to.”
We propose that team members lay out their weeks on Friday or even Sunday evenings at SnackNation. Make sure to schedule breaks as well — as in, write them down on your calendar!
- Use your calendar to plan your weeks so that you may make the most of the time you have each week.
- Make a to-do list for yourself.
- It’s so easy, yet it’s so effective. Write things down in a notepad or note-taking software to make sure they get done. If you’re still feeling overwhelmed, try using a task management app like Monday.com to keep track of your daily activities and make sure nothing gets missed.
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Establishing Positive Relationships
It’s not always simple to make friends at work. In fact, according to new sociology research, people may need to spend up to 200 hours together before they can be considered “close friends.” Hours spent connecting at work can aid in the formation of friendships, but devoted quality time spent on team-building can hasten the process.
To add extra team-building time to your working setting, rally a team to use a resource like Go Game. You’ll see strong connections building naturally as you race through scavenger hunts, solve riddles, play lawn games, and more.
Other suggestions for developing healthy personal interactions at work include:
- Create your mentorship or “buddy” program.
- Every recruit at SnackNation is assigned an experienced “buddy” to show them the ropes, introduce them to others, and offer them guidance and assistance.
- This “friend” isn’t a manager by design. It’s someone you can confide in about any issue, personal or professional. Our SN buddies have been trained to listen and offer non-judgmental advice.
- The method works best when pals are from different departments since office politics are less likely to come into play.
Participate in an organized activity, such as a City Brew Tours guided brewery tour to expedite the getting-to-know-you process. You’ll have enough to speak about and avoid any awkward silences with a dynamic beer nerd guide at the helm and an itinerary to follow. Instead, bring everyone together on the internet! Unboxed Experiences by City Brew Tours’ virtual beer brewing experience is fantastic.
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Begin to Exercise (or Exercise More)
Regular aerobic exercise is a natural stress reliever since it boosts mood and releases endorphins.
The power of exercise to improve mood is widely recognized. Regular exercise has been shown to enhance mood in persons with mild depression in several studies dating back to the early 1980s. Aim for a minimum of 30 minutes of physical activity each day. If you don’t have time to go for a run or go to the gym before or after work every day, here are some suggestions for increasing your mobility at work:
- Begin a health-related challenge.
- Make the switch to an “Active Desk.”
- Why Sitting at your desk for lengthy periods is bad for your health. Standing desks, on the other hand, get you out of your chair and onto your feet. This exercise strengthens your stabilizing leg and stomach muscles, as well as your heart, and allows you to burn more calories. Vivo’s sit-stand desk is worth a look (this is the one I use).
- Attend meetings while walking.
- BittyFoods CEO Megan Miller revealed in a recent appearance with the Awesome Office Show that she gets in daily exercise by taking calls while wandering around San Francisco’s Golden Gate Park. Murad, a Los Angeles-based skincare company, also constructed a walking track in their office to encourage employees to get up from their desks during the day.
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Consume nutritious and healthy foods
Have you ever heard the expression “consume your feelings”?
It’s a genuine occurrence. As a stress reliever at work, many people turn to harmful “comfort foods.”
It’s reasonable to say that coping with job stress this way isn’t a smart idea. What causes this to happen? When we’re stressed, the hormone cortisol is released, making us desire salty, sugary, and fat-laden meals for the momentary pleasure they provide. However, “stress eating” serves to worsen the condition.
Foods high in sugar or fat, such as pizza, burgers, and ice cream, make us feel sluggish and less willing to handle the challenges we face, which adds to our stress.
That’s why it’s critical to have a diet high in complex carbohydrates, which feed our brains and aid attention and focus. This will offer you the ability to learn how to deal with job pressure and stress at work. Don’t know what to eat? Here are some suggestions: Consume this:
- Complex carbohydrates such as whole-wheat bread or pasta, as well as veggies
- Fibre-rich foods, such as fruits and vegetables
- Mood-boosting antioxidants found in superfoods like kale, dark chocolate, and blueberries
- Lean proteins, such as chicken or, better yet, wild-caught Alaskan salmon (rich in mood-stabilizing omega-3 fatty acids).
This is something you should avoid:
- High-fat foods, such as cheese and red meat cause lethargy and sluggishness.
- Sugary or refined carbohydrate foods, cause your energy to surge and fall.
- Caffeinated beverages such as coffee and soda, might make it difficult to sleep.
- Nicotine is a stimulant that might make you feel more anxious.
- Alcohol, a natural sedative
And don’t forget that snacking has the most influence on your total diet of any food group. The availability of nutritious snacks will aid in the improvement of your diet and the management of your stress.
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