12 Ways to Manage Stress at Work

8/12/2019 12 Ways to Manage Stress at Work

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12 Ways to manage stress at work

1. Give up your coffee

Coffee flows in your blood, this is the problem. The caffeine is like wet stress that flows

in your veins. It increases the production of adrenaline and simultaneously it preventsthe production of adenosine, a natural sedative for your brain.Blocking the caffeine

from your daily habits is the most effective strategy to reduce stress as far as I

know,says David B. Posen, stress expert and author ofAlways Change a Losing

Game. Posen supports the fact that 75% of decaffeinated coffee patients feel more

relaxed and more active at work, mainly due to better sleep. For more information about

coffee, you can read The real truth about the myth of coffee .

2. Get Organized

Who is the greatest ally of stress in the office? Organization. It is what is needed most

and there is nonesays David Allen, author of Getting Things Done: The Art of Stress-

Free Productivity. Even a very basic organizational habit saves you many hours of

practical work in the week and certainly more time means less stress.

The favourite and most useful habit of Allen is at the end of the week: It is the outcome

of the whole week. I am looking my messages and the list of my obligations. It is by far

the most fruitful time of the week . One hour every Friday and Allen is never tired or

stressed the Monday morning.

3. Observe yourself

Did you develop a hunch because of the keyboard and you feel that your shoulders are

very tight? Probably you will not understand this until you stop for a moment and think

about it. Who has time to stop and think when everybody around you shouts come on,

come on as the hysterical Cheerleading of hell?

Researchers in America found that the stress level actually dropped for 54% of people

who followed a two months program on how to learn to observe your self i.e. simple

observation of the symptoms of stress, such as tense muscles and quick and dispersed

thinking. The good news is that you do not need to get into the program for two

months. Minor changes offer spectacular results, said Kimberley Williams, author ofthe study. You should observe whether your thoughts are too fast or if you are not

breathing deeply.

4. Stretching in front of your PC

When we are stressed, we tend to lean forward in order to focus our attention on what

we do. This makes the small muscles of the throat and back to work overtime. For a

quick relief, cross your fingers behind your neck and push your shoulders backwards so

that they come closer. Then leave your head to fall forward and your chin to touch your

sternum. Bring your elbows in front and join them. Push your hands down for a few

seconds and then relax. Repeat the same exercise 6-8 times every time you feel

tension.


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5. Use multi-vitamins

In a recent study in Britain between males from 18-42 years, researchers found that

those who took daily multi-vitamins rich in vitamin C and B reduced the stress

experienced by 21%. Moreover, men who took the multi-vitamin were less tired and

more attentive than those who did not. The survey showed that vitamins B and C help to

alleviate the effects of stress.

6. Take 5-minute breaks for a good laugh

Humour and laughter play a very important role in reducing and managing stress.

Laughter reduces blood stress hormones such as adrenaline, the cortisone, the

epinephrine and dopamine, while increasing the levels of hormones that promote health

such as Endorphin and neurotransmitter.

The psychological and physical relaxation that laughter gives us is known. It takes the

attention away from things that cause anger, guilt, stress and other negative emotions. It

allows us to see difficult situations with a fresh perspective, more like a challenge rather

than as a threat.

At the social level, laughter and humour, create links and better relations with other

people. Also, because laughter is contagious, when we laugh we are helping others in

our environment to laugh more, which can have positive implications on many levels.

Improving the mood of others who are with us through the laughter and humour, not

only reduces their stress level but also ours.

7. Do not forget your successes

Take a note of your successes at work by creating a folder with information to which

you can look at any time. This will help you in the future to avoid the negative reflections

of the type I will not manage to do this and that it will also give you motivation when

you are ready to look for another job.

8. Do not become an email slave

Do not let e-mails to distract your attention. When this happens it is difficult to

concentrate again and go back to work. Try to check your e-mail at specified intervals

and not all the time.

9. Free you mind

After an intense concentration let for a moment your mind free. Allow yourself to dream

for a couple of minutes. Think of parties or where you want to go for holidays.


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10. Do not eat lunch while working

Take a break for lunch. Do not eat your lunch while you work. If you eat under pressure

then most likely you will suffer from indigestion or flatulence.

11. Get some fresh air

Find time for fresh air, even if they choke you, and even if the phones are hitting

ceaselessly. Get a few minutes to get out of the air-conditioned workspace and breath

some fresh air.

12. Sleep is vital for your work performance

Do not stay up late every day. Lack of sleepreduces your energy and has an impact on

your performance at work. You should get at least 7 hours of sleep every night.


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8 Consequences of work stress

Proven research showed that work stresscan have the following consequences:

1. The intense pressure and stressed experienced by workers increases the risk for

heart attacks.

2. Work stress proved an important factor, which favours the occurrence of myocardial

infarction.

3. Men were 80% more likely to suffer a heart attack if they had conflicts or problems in

their work during the 12 months of the investigation.

4. In women, taking more responsibility at work, especially when these responsibilities

are often perceived negatively and causing increased stress have 3 times more changes


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12 Ways to Manage Stress at Work