Stress occurs when our systems are overloaded by internal or external issues and often comes with negative connotations. However, stress in small doses is not bad, like when your boss challenges you with a new assignment that helps you grow. Too much stress, including excessive workloads, working too many hours, abusive co-workers, and demanding bosses and clients, can lead to burnout. Work stress seems to increase with more and more. The management of effective stress is crucial to survive some work environments.
Steps to follow:
- Watch your diet to reduce stress. Make sure you always get enough sleep and eat a healthy diet to be prepared for challenging clients. Stressed people tend to choose caffeinated, sugary, and fatty foods, and even alcohol for quick energy. Not only will the effect of these options wear off soon, but there will also be weight gain, further weakening your ability to handle stress. Eat a diet of fruits, vegetables, water, and raw foods.
- Exercise. Regular exercise helps lower the production of stress hormones and associated neurochemicals. Focus on cardiovascular exercise like jogging, biking, or using the elliptical machine and yoga. Yoga teaches you how to breathe properly and also forces you to stretch and relax.
- Follow your own pace and delegate responsibilities at work whenever possible. Don’t try to do everything yourself, it will likely lead to burnout. Also, if you become essential, you will have a much greater feeling of stress.
- Prepare for exhausting work days by reaching out to loved ones. Read a bedtime story with your children. Spend quality time with your partner. Take a walk or call a good friend for a nice chat. If you can afford it, find a good therapist to deal with extreme stress at work.
- Avoid spending several hours in front of the computer without interruptions. Take a five-minute break every hour to stimulate blood circulation, walk around your office, and do some light stretching exercises. Close your eyes and focus on taking deep breaths when you feel very stressed.
- Talk to your boss if you feel overwhelmed or if you have questions about your work environment. Be firm and agree not to do more than you can handle. If your boss doesn’t want to listen, it may be time to find another job with a more empathetic supervisor.
This article is merely informative, we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.