As much as we wish we could, we can't separate our job lives from our home lives. But it turns out, we also we can't separate our work lives from our health. A recent study showed yet again that the stress people take on at work can affects their cardiovascular health. Women who experienced higher job strain were 67 percent more likely to have a heart attack, and 38 percent more likely to experience a cardiovascular event, according to the study. There are ways that you can work to eliminate the stress, or the harmful effects it brings, both in your personal life and in the workplace. Here are some tips to help you lessen your work-related stress.
Act Rather Than React
We experience stress when we feel that situations are out of our control.. It activates the stress hormone and, if chronic, wears down confidence, concentration and well-being. She advises that you identify the aspects of the situation you can control and aspects you can’t. Typically, you’re in control of your actions and responses, but not in control of macro forces or someone else’s tone, for example. “Be impeccable for your 50%,” she advises. And try to let go of the rest.Meditate
A few minutes of practice per day can help ease anxiety. Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress.It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.
Take A Deep Breath
If you’re feeling overwhelmed or are coming out of a tense meeting and need to clear your head, a few minutes of deep breathing will restore balance.Simply inhale for five seconds, hold and exhale in equal counts through the nose. It’s like getting the calm and focus of a 90-minute yoga class in three minutes or less at your desk.Eliminate Interruptions
Most of us are bombarded during the day. Emails, phone calls, pop ins, instant messages and sudden, urgent deadlines conspire to make today’s workers more distracted than ever. While you may not have control over the interrupters, you can control your response. Melnick advises responding in one of three ways: Accept the interruption, cut it off, or diagnosis its importance and make a plan. Many interruptions are recurring and can be anticipated. You want to have preset criteria for which response you want to make.You can also train those around you by answering email during certain windows, setting up office hours to talk in person or closing the door when you need to focus.Schedule Your Day For Energy And Focus
Most of us go through the day using a “push, push, push” approach, thinking if we work the full eight to 10 hours, we’ll get more done. Instead, productivity goes down, stress levels go up and you have very little energy left over for your family. Scheduling breaks throughout the day to walk, stretch at your desk or do a breathing exercise.Get Enough Sleep
Not only can stress and worry can cause insomnia, but a lack of sleep can leave you vulnerable to even more stress. When you're well-rested, it's much easier to keep your emotional balance, a key factor in coping with job and workplace stress. Try to improve the quality of your sleep by keeping a sleep schedule and aiming for 8 hours a night.Get Support
Close relationships are vital to helping you through times of stress so reach out to family and friends. Simply sharing your feelings face to face with another person can help relieve some of the stress. The other person doesn’t have to ret to “fix” your problems; he or she just has to be a good listener. Accepting support is not a sign of weakness and it won’t mean you’re a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your bond.Just Take Care of Today
Focus only on that. Forget about all those tomorrows. And about all your yesterdays. Go small, narrow your focus greatly and just take care of today. Then you can take care of tomorrow when it comes.This one is very helpful when you feel overwhelmed.Reach Out
Your social network is one of your best tools for handling stress. Talk to others -- preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong.Tune In to Your Body
Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.
Hope these tips will really gonna help you to reduce stress at work.If you do have any other tips to add then please share it through comments.
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