Employees today are distracted seven times per hour and sidetracked for up to 2.1 hours each day. In addition, four out of every ten employees working in large businesses are experiencing a massive business restructuring and, as a result, are apprehensive about their futures. This could explain why more than 40% of adults report lying awake at night, troubled by stressful situations during the day.
You've been staying late at work, attempting to get through the mountain of paperwork piling up on your workstation. You've put plans with loved ones indefinitely on hold. You're not alone; this incredibly demanding circumstance is likely to be a typical workday for many young adults. If you let work stress get the best of you, it will impair your performance at work and your physical and emotional health.
It's not a joke. Numerous studies have shown that chronic stress can create genuine medical symptoms such as upset stomach, high blood pressure, headaches, chest pain, and difficulty sleeping. Not to mention its involvement in mood disorders such as depression and anxiety. The key to understanding how to handle work stress so that it does not become overpowering is to keep it comfortable. The ideas listed below will help you reduce your stress at work before it takes over your life.
Get Enough Sleep at Night
Chronic sleeplessness has long been related to stress. However, whereas popular wisdom regards difficulty sleeping as a sign of stress, researchers discovered the poor sleep might significantly contribute. This is because a lack of sleep impairs your capacity to deal with even little pressure and harms your mood and attitude. The point is, you can't expect to minimize stress if you're tense and irritated due to a lack of sleep. Here are some pointers to help you get your sleep routine back in shape:
Maintain a schedule
Set your circadian rhythm by going to bed on time every night. Without an alarm, you should be able to sleep fast and get up at the same time every day.
Quit using devices an hour before bed
Whether on TV, laptops, or cellphones, displays keep our brains busy and make it harder to go asleep. Eliminating screen time and concluding your day with a healthy activity can help you overcome a stressful job.
Aim for eight hours of sleep each night
The most productive people understand that you cannot function at optimal performance without the rejuvenating effects of enough sleep.
Take naps like a cat
We're talking about 15-20 minutes at most. While we firmly believe that naps are beneficial, do not overdo them. Again, the idea is to get into a routine of getting enough sleep regularly so that you can wake up clear-headed and able to tackle the day.
Phone calls, emails, pop-ins, direct messages, and unexpected, pressing deadlines all contribute to today's workforce is more preoccupied than ever. While you may not manage the disrupters, you can influence how you respond to them. Accept the distraction, shut it off, or assess its significance and devise a plan. Many interruptions occur regularly and can be predicted.
Keep Yourself Active at Work
The effectiveness of exercise to improve mood is extensively known. Research has demonstrated that regular exercise helps improve mood in those suffering from mild depression. According to one study, exercise is just as helpful as pharmaceuticals in treating depression. It also helps to divert your attention away from your anxious thoughts. Exercise can be a sort of physical meditation and have a soothing impact on the mind and body by teaching yourself to be in the now and concentrate on your body's movement.
Aim for at least 30 minutes of exercise per day. If it's not possible to hit the gym before or after work, here are some office mobility suggestions:
Stay active throughout the day
Walking meetings, taking the stairs as much as possible, parking a bit further, going to the distant restroom instead of the nearest, going out and/or standing up for lunch are all good ideas. Even when you're not at your desk, these basic walking or even standing ways are unquestionably preferable to sitting again.
Sitting at your desk for long periods is harmful to health. Employees who work in activity-promoting desks can focus better on critical tasks, avoid non-urgent jobs, and deal with stress than those who sit at a desk for the whole day. Employees who use sit-stand or walking workstations such as treadmill desks were the most adept at allocating attention. Standing desks, on the other hand, force you out of your chair and onto your feet. This stimulates your leg and abdominal muscles, as well as your heart, and allows you to burn fat. FlexiSpot's height-adjustable standing desks, standing desk converters, and under-desk bikes are all worth a look.
Ride Your Bike to and from Work
Some people love to drive their private cars, while others favor public transportation, but scientists observed that riding a bike to work can help employees reduce stress before they have even arrived at the office. Employees who cycled to work reported much lower stress levels throughout the first 45 minutes of work than those who drove. Bicycling to work not only relieves stress, but it is also a cost-effective mode of transportation and beneficial for your health. Governments worldwide are supporting non-motorized alternative means of transportation, such as walking or cycling, in increasing concern about pollution and congestion.
When we are stressed, our brain stimulates the release of cortisol, which causes us to seek salty, sugary, and greasy meals for the momentary satisfaction they provide. But, strangely, "stress eating" worsens the situation. Sugar and oily foods, such as those found in fast-food restaurants, make us feel sluggish and less likely to handle the difficulties that lie ahead of us, which only adds to our stress. That is why it is critical to eat healthy foods high in complex carbohydrates, which nourish our brains and aid with focus and concentration. This will allow you to understand how to deal with work pressure and how to combat workplace stress.
- Chicken or salmon are examples of lean proteins.
- Carbohydrates such as whole wheat bread and pasta, as well as veggies
- Superfoods containing mood-boosting antioxidants, such as kale, blueberries, and dark chocolate
- Fiber-rich foods, such as vegetables and fruits
A certain level of healthy workplace stress is beneficial. While dealing with work stress is a serious issue in the United States, it is worth managing. Try the suggestions above to reduce your stress to a healthy level, allowing you to keep experiencing motivations and making real magic for yourself.