5 ways to reduce stress at work

5 ways to reduce stress at work

A great collegaue • aug. 26, 2020

​The work related stress is a serious issue not just inHungary but all around the world. A survey conducted by the AmericanPsychological Association (APA), shows that more than thirds of the American employeessuffer from cronic stress, which results in billions of dollars loss for Americancompanies. Moreover, it also has an effect on other fields of your life overthe workplace. But! Keep in mind that not all stress is harmful for us. Expertsseparate benefical and detrimental stress. A minimum amount of stress isnecessary to stay motivated and to focus on our tasks. The issue is, when the beneficialstress piles up and one can not handle it properly.


So how can we deal with harmful stress effectively?


1.  Sufficiant and adequate working schedule


Lack of sleeping can even make coping with „normal stress” harder. What can youdo to reset your biorhytm? 8 hours of sleep. You can not do your best withoutthe necessary amount of time spent with sleeping. The best way to do it, if yougo to sleep at the same time every evening therefore you can wake up at thesame time every morning by yourself, without alarm clock. On the other hand,you have to pay attention to keep this habit even on the weekends, no matterhow tempting can sleeping untill noon be. If you have problems to fall asleep youshould redesign your evening routine. You may fall asleep in front of the TV?Stimulating your brain by visuals make it to stay active and makefalling asleep harder. Turn off all the screens 1 hour before sleeping.

2. Proper nutrition

Lots of people eat unhealthy due to the piled up stress. Under pressure, ourbrain releases cortisol (hormone) bywhich we desire salty, fatty, and sweet food. The joy food gives us is onlytemporary, it rather makes us feeling lethargical which again, raises thestress level. This is how we get into a vicious circle. So what shall we eat?Fruits and vegetables rich in fibers, pastas, wholemeal breads, meats with highlevel of proteins (such as chicken). There are the so called „superfood” like:bilberry or bitter chocolate. These are full of antioxidants which help us tofeel ourselves better.

3.Regular sport

Exercising releases endorphines in brain which is in charge of happiness andstress reducing. 30 minutes a day would be the most optimal, but most of thepeople can not make it to be a routine of their day. Here is the solution: If youfeel the pressure is too big, then get up and go for a walk or stretch. Itmakes your blood flooding and your body producingendorphines. If it is not enough, you should use the opportunities granted byyour employer. Ask for a table with adjustment height, therefore you can doyour work while you are standing. Go for a walk when its possible, even duringa phone interview/conference call. Fresh air and movement not only help you torelease stress but also make you more effective when it comes to fulfill yourduties at work.

4. A well scheduled day

Some people may think, if they work and rush all day, they do their best. It isnot that true. The effectiveness decreases and stress level increases. Use yourcalendar and plan your week. Make a priority list, and do not try to do all thework at the same time. Do not forget: Rest is also a part of the work. Schedulebreaks in your days. Every 90 minutes of work go for a walk or stretch, anyway,the point is to relax somehow for around 10 minutes.


5. Friends and family


You can easily drift apart from your family and friends if you work all day anddo overtime. Organize a program for every week by wich you can relax. Do nottalk about work, forget your smart phones. Just enjoy the time you spendtogether. Unfortunately we can not get rid of work related stress completely,but this does not mean we can not handle it. Health is the most important, donot let your life be ruined by stress.

Ha tetszett, oszd meg másokkal is!

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