Are you looking for the ways of how to reduce stress and anxiety at work? You are reading the right page! Nowadays, working hours and tasks are sometimes unbearable. Average professionals need to handle around 30 to 100 projects a week. You probably feel this situation too and worse, these two issues are probably the reasons why you have sleepless nights or even chronic insomnia. For some people, stress and anxiety during at the office are unavoidable. Believe it or not, if you do not handle these issues right away, you probably have some serious illnesses in the future like high blood pressure, or even stroke.
The stress and anxiety also influence your ability to concentrate and to finish your tasks on time. Obviously, you do not want to get fired for these reasons, do you? So, is there any way for you to keep focus during the day and prevent yourself from getting stress and anxious? The answer is yes. Harvard Researcher, Melnick, there are around 12 solutions for workers to reduce their stress and anxiety at work. They can use these solutions as their strategies to manage their emotions.
Stress and Anxiety Management
Each and every one of us has distinctive way on how to give response on stress; therefore, you need stress and anxiety management. The management will present you healthy ways to reduce stress, its effects, and even prevent it from taking control of your life in the future.
Before you know how to reduce stress and anxiety, you should familiarize yourself with the causes. To find the main sources of these issues look carefully to your attitude, habits, and excuses. Do you always provide an explanation like “I have millions things to do?” Do you consider stress and anxiety as parts of your life like “it’s always hectic around here?” or “I simply have nerve issues”. Do you often blame your situation on others, in this case your colleagues? If you do all of these, you need to a tress and anxiety management right away.
How Do You Reduce Stress and Anxiety?
Let us start from the easiest solution, most people sometimes ignore or underestimate the first solution since it is so simple, which is taking a deep breath. Yes, it probably sounds ridiculous that a deep breath can actually help you to reduce your stress as well as anxiety. But, hey, it really works! Whenever, you get overwhelmed or too tense, give yourself a few minutes to take a deep breath. It will restore your energy and clear your mind. Simply inhale for about 5 seconds, hold it, and exhale through your nose. It calms you down, just like yoga.
The next step on how to reduce stress and anxiety at work is by eating healthy foods and getting enough sleep. When you are eating junk foods, drinking alcohol, and smoking cigarette, your body is getting enough nutrition that leads to fatigue. If you are not getting enough sleep, you will not get rejuvenating effects. Therefore, you will constantly feel sleepy during the day.
The next thing that you can do is eliminating interruptions. In this case, you may not be able to stop incoming emails, phones, text messages, or even urgent deadline. Nevertheless, you can always control your reaction toward it. Train yourself to answer mail at certain times. You can accept or cut off all of these interruptions by identifying the important ones.
Get yourself a schedule break. Sometimes, we spend 8 to 10 hours a day without break to recharge energy and to maintain our concentration. For this reason, take a time out for 5 minutes to stretch, to walk around a little bit, and to take breathing exercise. It is also advisable for you to act more rather than react. Stress and anxiety are coming and controlling us whenever we feel out of control. Try not to control the situation that you cannot control. Do not force yourself to solve any problem, and ask your colleagues to help you with the situation.
Change your perspective about the things that make your stress as well as anxious. Take things lightly and be more objective whenever you are facing some issues at the office. This way, you will be able to manage your emotions and minds. If you are easily got frustrated or angry, it is recommended for you to try a cooling breath. Breathing through your mouth and then breath through your nose normally will calm you immediately. You must also build your confidence. It is better for you to upgrade your way of thinking towards something rather than seeking for other people’s approvals.
Making some priorities and prioritize it. You should never do the job at the office randomly. It will confuse and burden you. Make a list about the things that you are about to do for the day, starting from the most significant one. If you tend to get panic easily, you can position your thumb right next to your middle finger. Press your thumb instantly; this way helps you to control blood circulation in your body. You can confront others negative behavior or problem at the office respectfully. So, you can describe to your colleagues the impacts of the behaviors to the whole team. You can transfer your positive energy to your colleagues to prevent stressful environment.
Do you know that every day there are 60.000 thoughts stream go through your mind. You must control the internal negativity to relief stress and anxiety. Do not be harsh to yourself; give yourself the best motivation to achieve ultimate goals. In general, stress and anxiety need immediate treatments since it can lead to dangerous illnesses like stroke or high blood pressure. You also need to identify the sources of the two issues. Look closely to your daily action, habits, attitude, and excuses. Follow the steps above consistently and persistently to prevent similar issues in the future. So, identify the root of your problem before you know how to reduce stress and anxiety at work.