Did you know that April is Stress Awareness Month? Why would stress awareness be so important that a whole month is devoted to understanding it? Well, 8 out of 10 Americans experience weekly stress.
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In particular, many studies have found that job stress is the most common source of stress for American adults and that the problem has been on the rise for decades. Also, the rate of increase in heart attacks, hypertension, and other disorders has been found to be related to increased levels of work stress, as measured by the perception of little control but abundant demand.
But there is some good news. It is possible to disturb from your desk. Don’t believe it? The next time you feel stressed, try these 18 stress busters.
1. Remember HALT.
“When stress takes hold, stop and ask yourself if you are hungry, angry, lonely or tired,” wrote Brian Robinson, PhD. For Forbes. “When stress overwhelms you and takes you out of your job, this warning signal can bring you back into balance.”
“If one or a combination of the four conditions is present, slow down, take a few breaths and cool down. If you are hungry, take time to eat, ”he advised. When you are angry, “address it in a healthy way. If you are lonely, contact someone you trust. And if you are tired, rest.”
2. Declare or organize your workspace.
“Studies have shown that chaos can delay, reduce productivity, increase stress and make it more difficult to calm down,” Angela Ruth noted in a previous calendar article.
“Moreover, it can encourage bad habits like unhealthy eating,” he added. Similarly, disruption can disrupt neural networks. This reduces the speed of data processing.
Doing this regularly, such as cleaning and organizing your workplace before work or at the end of the workday, will prevent you from fearing it. Angela suggests adding it to your calendar for deeper clearing as Friday afternoon.
“Now, don’t overwhelm yourself here,” he advises. “Start small, like drawing on your desk.” After that, go to another area. “The key is to dispose of garbage, recycle it, donate something you don’t need, give everything a home and keep it clean.”
3. Journal.
Isn’t love about journalism? When you journal, you can organize your thoughts, gain clarity, solve problems, and gain new perspectives.
Journaling is supposed to reduce stress, especially by avoiding negative feelings and thoughts.
A survey published in 2011 highlights the positive effects of journaling that adolescents struggle with anxiety or self-doubt before taking the test.
During this study, ninth-graders were randomly assigned to two groups. One group of students was asked to write for 10 minutes about their concerns and feelings about the test. Students in the other group were asked to write down what they thought for 10 minutes before taking the test.
It has been found that those who wrote about the feelings of those who expressed themselves received higher test scores than those who reported the test content. The higher scores came, especially those students who said they were nervous or worried about taking the test confirmed it was true.
4. Give yourself an ear massage.
“This may sound like strange workplace advice, but this practice of traditional Chinese medicine has proven to be effective!” Katrina advises Davis on the muse. “Medical research has shown that ear massage (or oricular acupressure, if you feel fancy) relieves stress and anxiety in pre-op and post-op hospital patients.”
“The technique is to gently massage your ear right in the middle of the upper third of your ear,” Davis added. “This spot called Shen Main Point literally reduces stress and increases strength – all you need on the day of your endeavor.”
To identify a specific location, start by massaging the ear lobes, then work your way around the outer shell of your ear, he recommends. This should give you the same results as Shane Maine.
5. Extend yoga.
Implementing a yoga routine before or after work is a great plan. However, stretches should also be included in your daily routine.
Taking a stretch break is especially important for people who are forced to sit at a desk and stare at a computer screen for long periods of time, causing back and neck pain. Even stretching your desk for a few minutes can relieve stress, increase productivity and most importantly improve your mood.
Better yet? You can do a number of exercises directly from your desk, such as neck rolls and sitting spine twists.
My favorite one, though, is a desk version of Cat-Cow. This is an effective way to relieve any tension in your neck, upper back or shoulders. You know the places that love to live stress.
To extend this you need to keep both feet flat on the ground. Next, place your hands on your knees. While breathing, bend your back and look up to the ceiling. Then, as you exhale, round your spine and let your head lean forward.
You will want to repeat this for three to five breaths.
6. Try the Emotional Free Technique.
“Repeated finger tapping can sometimes help relieve negative emotions such as anxiety,” says the Prairie Group. In addition, it involves contact with many acupuncture points; This is called a psychological version of acupuncture.
“Specific points for tapping are the end-points of the major meridians (meridians are thought to be the channels of subtle energy flowing through our bodies),” they add. When repeating your negative thoughts in your head, tap on the three points at the top points (eyebrows, next to your eyes, under your eyes, under your nose, chin, collar bone, under your arm and above your head). Seven times.
Take a deep breath and exhale after each emotion. Repeat this until you feel comfortable. “When you feel more relaxed, repeat the strategy as you tap with a” positive round, repeat more uplifting phrases, “they recommend.
7. “Park” your thoughts.
Did you know that if you are distracted by them, you can ‘park’ stressful thoughts?
You can do this by typing it in a list next to your desk or by sending it to yourself electronically. This approach can help you refocus and annoy you by allowing you to ‘park’ your stressful thoughts apart from your work.
8. Listen to soothing music.
Playing music while you work can help you feel less anxious and more engaged with the work at hand. Ideally, you want to hear a genre related to your work and improve your mood.
For example, if you listen to fast-moving music, you’ll be able to insert more data values into a spreadsheet faster and more efficiently. On the other hand, slow instrumental music can be calming and helps you focus if you need intense focus.
9. Just breathe.
“Controlling breathing and breathing exercises can provide immediate relief of anxiety and a feeling of empowerment,” said Castell Santana, MD, board-certified family medicine physician at Norman Regional’s Wellness Clinic and Norman Regional’s Wellness.
4-7-8 Breathing exercises are done in three simple steps as suggested by Dr. Santana;
- Breathe for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly for 8 seconds
You should repeat this at least three times.
10. Practice progressive muscle relaxation.
One method of reducing anxiety, progressive muscle relaxation (PMR), was introduced by American physician Edmund Jacobson in the 1930s. As you alternate muscle tension and relaxation, you target each major muscle group in the body. Although often used with cognitive behavioral therapy, you can still use it to avoid stress or anxiety.
You need to find a quiet place where you will not be distracted before you start. Next, lie down on the floor or lean on a chair, loosen your tight-fitting clothing and remove your glasses or contacts, advises Arlene Kunsic in Variety Mind. Next, relax your arm by placing it on the arm of the chair or on your lap. Breathe slowly and evenly. If you haven’t already, take a few minutes to practice diaphragmatic breathing.
After that, you want to release the tension throughout your body. Start with your forehead, then your jaw, neck and shoulders and arms and hands. Don’t forget your buttocks, legs and feet.
11. Visit your happy place.
It’s okay to use visualization when you feel stressed and overwhelmed. For example, imagine you are on your favorite beach. Breathe in the salty air, hear the crest of the waves and feel the sand in your toes. Also, make sure that you take note of how much relief you are getting now after visiting your happy place.
The whole day, of course, cannot be spent dreaming. However, when stress levels are high, it can be an effective tool to keep your mind at ease.
12. Use your lifeline.
Quickly call a friend, family member, or coworker or send a quick text to decompress and temporarily stop. Coming to rescue your loved one during your difficult time can be comforting.
Also, you can use this time to plan something that you have been waiting for. Maybe plan after work like watching a movie or having lunch next week. Not only does this increase happiness but it can also motivate you to pursue your goals.
13. Get inspired with a TED talk.
Like talking to a friend or coworker, sometimes all you need is a few words of encouragement. And that’s exactly what TED Talks offers. If you ever feel that you need a spark, in your personal or professional life, these short videos can inspire, motivate, and educate you to develop much needed skills.
14. Follow the 20-20-20 rules.
If you spend most of your day staring at the screen, your eye doctor will tell you this rule. If not here’s a new product just for you! Look at something 20 feet away for 20 seconds every 20 minutes.
You don’t have to follow this one. However, it takes about 20 seconds for your eyes to relax. Regardless, the idea is that you should take short breaks to reduce eye strain.
You can use this time to decompress. For example, you can slow down your heartbeat and relax through a window of nature.
15. Practice confirmation.
Feelings of confidence in the workplace can reduce stress levels and increase productivity, which is an advantage of positive self-talk. Let them know what you appreciate about yourself so that you can internalize and process them.
Starting your day by saying “I’m good at my job and a valuable part of my team” will help you overcome negative emotions.
16. Prioritize your most challenging tasks.
Most of us have the most focus and energy in the morning. This is an ideal time to tackle your most challenging or important tasks. Once done, you can feel more successful. And more importantly, with this weight lifting off your shoulders, you will not feel so stressed.
What’s more, prioritizing complex tasks gives you more flexibility to manage other day-to-day worries.
17. Control perfectionism.
One thing is sure to present your best work. But it’s another obsessively perfect.
Often, you won’t find the opportunity to present “perfect” work in busy, fast-paced jobs. Perfection will drain your time and your inner peace. With that said, try to lower your expectations and feel that instead of being perfect, you are done.
Believe me By doing your best you will have a much less stressful life.
18. Go to something else.
Have you ever had your car stuck in mud or snow? If you keep hitting the gas pedals, you will continue to dig deeper and deeper. The same goes for work.
If you do not make progress on the task at hand, consider switching to something else that needs to be done. These energy changes can reduce stress, work on other items on your to-do list, or engage in quiet hobbies.
And, when you go back to the original activity, you approach it with a new perspective.
Image Credit: energepic.com; Pixels; Thanks!
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