Stress at work is awful and can really impact on your life heavily – here are some tips to prevent it.
Preparing For Potentially Stressful Situations
If you are aware of a specific project, meeting or another type of situation that can be considered stressful, then it is important to prepare well in advance. Being prepared as much as possible will help place you at ease and reduce the chance of feeling stressed about not being ready for the situation.
If you are operating as part of a team, then the responsibility is shared and this can make you feel slightly less stressed and at ease. When working with other individuals, or managing a team, it is important to maintain communication. Understanding what is happening around you will assist in pre-empting any potential challenges. It is also essential that all people understand their responsibilities and are happy with their tasks, as well as knowing when the task needs to be completed.
One way of dealing with stress is by simply breathing according to psychiatrists, https://claritychi.com. Concentrating on breathing can help to overcome stress in specific situations. When you are feeling stressed, your breathing pattern starts to change and you will take shallow breaths utilizing your shoulders to breathe instead of the diaphragm for inhaling. This style of breathing obstructs the natural gases in the body; thereby, creating and prolonging sensations of anxiety. By concentrating on and controlling breathing processes, you can easily reduce feelings of anxiety and stress.
Rationalizing The Situation
Stop to think about what is causing the feelings of stress in your specific situation. In some instances, merely through rationalizing the situation and deconstructing the cause of stress, you will be able to find a simple solution. It is easy to allow things to build up to such an extent that they can seem overwhelming and can become irreparable.
If you are able to, attempt to simplify the scenario and think of a resolution from another individual’s perspective. This technique is particularly beneficial when you are feeling anxious regarding an upcoming event. More often than not, the majority of items we dread are never as bad as we think they are. Thinking about the situation logically and placing things into perspective can often assist in alleviating anxiety and helping you to calm down.
Immersing Yourself In Music
Music is closely associated with stress relief. Evidence has found that listening to music can evoke certain emotions; therefore, it is recommended that you grab headphones and play some of your favorite songs to reduce negative emotions. Classical music, in particular, is found to reduce blood pressure, reduce high levels of stress, and decrease the heart rate.
Using modern devices and with the abundance of music services, it is possible to listen to music at almost all times and at any location. If you begin feeling stressed when driving to work, then it is recommended that you listen to music while travelling in the car. If you are travelling via train, it is advised that you use headphones and Spotify on your mobile phone.
Music can be a great distraction, allowing people to think of other irrelevant things than the items causing us large levels of stress.
- Making A Cup Of Tea
Believe it or not, making a cup of tea can reduce your stress levels almost instantly in certain situations. By removing yourself from your desk and performing the task of making tea, you are not only removing yourself from the stressful setting, but you are also distracting yourself – despite it being a temporary distraction.
It may be the case that the stress is a result of a conversation with a colleague; therefore, making a cup of tea for both of you will help reduce anxiety in several ways. If you are stressed, then the chances are likely that your colleague is stressed as well. Making a cup of tea is often greatly appreciated in these circumstances.
Research conducted at City University London found that there was an approximate 25% increase in levels of stress for people that did not receive tea immediately after completing a stress-inducing test. However, the participants that were provided with tea demonstrated a reduction in stress levels of up to 4%.
- Exercise More
Exercising has been associated with several health benefits, but it is also a highly beneficial technique to reduce feelings of stress. This is due to the fact that it can increase the production of endorphins, which helps us feel better. It can also remove the stressful situation from your mind and makes you concentrate on a single goal. Furthermore, by becoming fit (and looking fit), you are able to increase feelings of self-confidence; thereby, feeling better about yourself in the long-run.