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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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