HOW TO DEAL WITH STRESS AT WORK?

Stress it’s not a joke, countless studies show that excess stress can cause real physical symptoms like headaches, upset stomach, increased blood pressure, chest pain, and trouble sleeping. Not to mention work stress has significant health consequences, like depression and anxiety.

Murphy (2016) shared some stress warning signs:

Depressed mood – you may lose confidence, become angry, irritable, or withdrawn.
You lose interest in your work, and a sense of apathy takes over.
You’re unable to sleep or experience fatigue during the day.
You have trouble concentrating
You experience muscle tension, headaches, or stomach problems.
You notice a decrease in your libido.
You turn to alcohol or drugs as a coping mechanism.
But, because stress at work is so common we want to share with you some tips anti-stress:

  1. Get enough sleep
    Try to sleep 8 hours each night. Also, try not to use your cellphone or any kind of screen at least 1 hour before going to bed this will help you to fall sleep faster. Studies have shown that being exposed to the blue-and-white light given off by phones, laptops, and other electronic gadgets at night prevents our brains from releasing melatonin, a hormone that tells our bodies it’s nighttime.
  2. Eat Healthy
    Healthy foods that are rich in complex carbohydrates that fuel our brains and support concentration and focus. When we’re stressed, our brain releases the hormone cortisol, which makes us crave salty, sweet, and fat-laden foods for the temporary pleasure they bring. This is caused by anxiety, don´t let it fool you, keep eating healthy food.
  3. Stay organized
    “Tony Schwartz of the Energy Project has shown that if we have intense concentration for about 90 minutes, followed by a brief period of recovery, we can clear the buildup of stress and rejuvenate ourselves,” Melnik says. She advises scheduling breaks throughout the day to walk, stretch at your desk or do a breathing exercise. Being organized with your time means less rushing in the morning to avoid being late and rushing to get out at the end of the day.
  4. Form Positive Relationships
    Develop friendships with coworkers, friendships can take your mind off the stressors and provide a buffer between your daily tasks and your negative thoughts.
  5. Add Personal Touches
    Keep Your Workspace Clean and Organized, this with help you concentrate at work. If your workspace stresses you out, it might help to add personal items that have some special meaning to you to your desk, this will keep you motivated. According to Forbes (2018) Burton Ways says. “These could be photographs, inspiring artwork, books, a special lamp or a decorative accessory in your favorite color.”
  6. Listen to Music on the Drive Home
    According to Scott (2018) Listening to music brings many benefits and can offer an effective way to relieve stress after work. Combating the stress of a long day at work with your favorite music on the drive home can make you less stressed when you get home, and more prepared to interact with the people in your life.