How to Cope with Stress at Work

Stress can either be good or bad, and when you are stressed, the level of your emergency hormones rises. This is the reason why your senses sharpen all of a sudden and you feel alerted and vigilant towards your surroundings. This level of stress is quite normal and healthy for you. However, when it becomes too much for you to handle, it is destructive though.

Stress at work is one of the most complained about the kind of tension. Many people are distraught at their working places because of this, and they gradually lose interest in their jobs causing them to decrease their good performance level inadvertently. While you can consider a slight amount of stress at work as normal, excessive pressure and unnecessary anxieties brought by your workplace and the nature of your job itself can have adverse effects to your well-being. Always remember that you will never come to embrace anything which causes too much pain and hassle for you. Learning how to cope with stress at work will get you through everything your job may throw at you.

To battle with extreme stress at work, you need to focus first on what factors might trigger it. Are you always anxious because you are always late at meetings? Do you find yourself severely irritated by the co-worker whom you find so annoying on many levels? Are you awfully nervous whenever your boss is around? Are you juggling three jobs at a time just so you can pay your monthly bills? Do you feel exhausted at the end of every shift? These indicators might come in subtle for you, but these are actually alert signs you should not ignore.

stress at workOnce you are able to detect the possible reasons why you are always plagued by stress at work, find a way to manage them in positive ways. Ask yourself questions and try to provide honest answers for those. Why are you always late at work? Maybe the answer is because you do not know how to manage your time properly. Why are you so annoyed with your co-workers? It might be because you do not make the effort to reach out and get to know them better. Do you really have to keep three jobs in order to handle your finances well? You can move in to a smaller apartment and give up your other unnecessary luxuries instead. Managing your stress at work isn’t as easy as snapping your fingers. It takes conscious efforts on your part to start handling it the right way.

Most people’s pitfall, when it comes to work, is letting their duties pile up in an unending stack. They feel as there are so many things to do, but less time to execute them properly. Stress at work can sometimes root from not being able to prioritise and organise. Therefore, the thumb rule is to classify the tasks properly according to their urgency. If you are given a frog and a bar of chocolate to eat for that day, choose the frog over the chocolate. Once you are done with the frog, nothing comes harder for you. The same thing goes while doing your job. Complete the difficult tasks first before moving on to the easier tasks. That way, you will be able to avoid extreme stress at work because you will no longer have to worry about unfinished businesses.

When you are facing a lot of stress at work due to the competitive environment you are in, look at the competition as a healthy way to boost your growth as a careered person. Bust off pointless tensions and clashes between you and your colleagues by making an effort to know them better after office hours. Spend lunch breaks with them, and avoid discussions about work-related stuffs. Talk about your other hobbies and your families so that you will have a better sense of familiarity with each other. Having a moderate amount of booze occasionally can also ease the stress at work since alcohol is known to relieve anxieties.

Alleviating stress at work is the first step towards better productivity. Keep a positive mindset, and learning to love what you do for living will help you achieve it.

Managing stress and anxiety naturally

Everyone has felt stress and anxiety at some point of their lives and knows how awful it is to get out of it. The stress and anxiety can occur as a response of your body to ANYTHING that disturbs you, your normal life and your daily routine, where ANYTHING means ANYTHING; it could be relationships, general health, natural disasters, and death of loved ones, money, work or even difficult decisions. Quite interestingly, the cause and cure of stress and anxiety lies within you. The best ways to manage stress are simple but important as may affect your life or indulge you into some serious damage like loss of your job, social stigma, low self esteem and other such displeasing circumstances.

While looking for the best ways to combat stress and anxiety, it is important to understand that it is just a state of mind that needs to be diverted or shifted to something more positive and productive. Taking harsh medication to relief stress and anxiety can be full of side effects and addictiveness. Written below are some natural and easiest ways to fight stress and anxiety to have a peaceful life.

stress and anxiety1. Having a break out of the tough stressing schedules of daily routine could help you enormously to avoid stress and anxiety. Divide your day work into short milestones and have a break of 15-20 minutes in between. If you have a pile of toil and if you can afford, spend the weekend elsewhere. These breaks will refresh you to complete the next milestone or work in a much positive and efficient way.

2. Stop competing with yourself. Everyone is unique and has own set of capabilities and mental level. Understand your qualities and never let yourself go into the stage of self depreciation. Think and be positive. Accept your mistakes and keep trying to improve.

3. If you ever feel stress and anxiety since you are alone, instead of thumping yourself, use the time and isolation into something more productive and enjoyable. Like painting, swimming, reading books, listening to your favourite music or even watching your much loved TV show that you have missed for long. Ease yourself to feel relaxed and happy.

4. Regular exercising can tremendously help to fight stress and anxiety. Regular exercising increases your inner strength to handle tough and demanding situations of your life and also relaxes your body and mind. Mild exercising like yoga or meditation can keep you away from negative drip feed and can let you feel more energised and focused. Do not attempt on heavy exercising like weight lifting or tread mill while you are suffering from stress and anxiety as it may increase the blood pressure resulting into more of physical and mental stress. Involving yourself into some kind of light sport like swimming, tennis, squash or badminton could be better to ease the negativity and promote self confidence.

All these natural ways can help to boost your mood and confidence level to make you feel relieved and happy. You can try one or all of these tried and tested methods to conquer over the harrowing conditions of stress and anxiety.

Great Techniques for Relieving Stress

We all need to learn some techniques for relieving stress. This is because everyone goes through a stressful period once in a while. Different stress-relief methods work well for different people. Therefore, from all the coping strategies below, start working on each today and eventually settle on the ones which work best for you.

1. Use Relaxation Methods

There are different relaxation methods that you can use for stress relief. These include:

Controlling your breathing – When stressed, the body responds by shallow breathing. Therefore if you are tense, start breathing deeply and calmly and you’ll start feeling more relaxed.

Visualizations – If you are in a tense environment, one of the methods for stress relief is taking some time out and visualizing yourself in a tranquil place.

Aromatherapy – This is the use of botanical extracts or essential oils from herbs, flowers and trees for health and well-being. The aroma that these essential oils produce have a great relaxing effect that is very helpful in relieving stress.

relieving stress-laughterLaughter – Think of something that makes you laugh, go to a jokes website or just hang out with a funny person. Laughter is known to stimulate the brain to release endorphins which are the body’s “feel good” hormones.

Crying: It is okay to cry when you need to, especially after you have received some really sad news. Never believe that holding back your tears will help in stress relief.

2. Relaxing Thoughts

What are your thought patterns? There are some thought patterns that are known to be more stressful than others. Change your thought patterns to more relaxing ones and it will be easier for you to relieve stress. Some of the best thought patterns include:

Looking at every bad situation as a learning experience
Stop overthinking and be more action oriented
Realize that you cannot control everything
Be yourself and stop imitating others
Look at problems as opportunities
Accept the fact that bad things will happen at one time or another
Replace negative thoughts with positive ones

3. Stress Relief Practices

There are some habits that will generally help you to live a more stress free life. Start incorporating these practices in your life since they are tried and proven methods of relieving stress. These include:

Exercising – Decide on a good exercise regimen and stick to it. This can either be exercising daily or at least 3 times a week.

Getting a massage – Once in a while, go to the local spa for a relaxing massage that will help you in relieving stress.

Listening to relaxing music – Music can easily alter moods. Create a habit of listening to relaxing and uplifting music. This will significantly reduce your levels of stress.

Take time-outs – Don’t be an all work and no play person. Take frequent time outs to catch your breath and give your mind some time to relax and re-energize.

Make time for your hobby – We live in a busy world where people are starting to slowly bury their hobbies. Do you love dancing, swimming or playing soccer? Whatever it is, make some time for it. This will give you a sense of fulfillment and is an awesome tool for relieving stress.

5 Practical Tips For Dealing With Stress

Dealing with stress is not easy for everyone. There are times when you can become too stressed to even feel like you cannot do anything about it. You feel like the bills never stop coming, you may have unrealistic deadlines at work, chronic sickness in the family, relationship issues among other causes of stress. Take heart, there is always light at the end of the tunnel. Use the practical tips below for dealing with stress and you will be amazed at the results you’ll get.

1. Identify the Cause of Stress

Have you ever just felt stressed but you have no idea what the stress is all about? It is important to know what exactly is stressing you. This can be done by journaling or meditating daily to get to know what is deep in your heart. Identifying and accepting the cause of stress will be a great first step that will help you determine the best way of dealing with stress.

2. Avoid Unnecessary Stress

There is no need for you to be more stressed than you ought to be. Say no to things that are not urgent or important. Avoid any person who keeps stressing you. Instead, spend more time with people who make you feel loved, accepted and encouraged.

dealing with stressIf need be, change your environment. There is no need for you to keep watching the news if it keeps making you low, anxious or worried. Take a different route to work or leave earlier if traffic keeps making you mad. Start shopping online if you have problems going to the market. Are you doing too much? Check your schedule and scrap out whatever you don’t have to do.

3. Change Your Reaction to Situations

How do you react to situations which you cannot change? The best way to deal with this is to change the way you react. Do you bottle up issues? Express yourself more. In case you have been fighting with someone who doesn’t want to change certain behavior, then be willing to compromise. Be more assertive and take control of your life. If a visitor came impromptu when you were working on a tight work deadline, be willing to tell them to come back later. Also work on your time management. This can be done by careful planning and making sure that you are not overstretched at any time.

4. Have the Right Attitude

Some people say that attitude is responsible for 90% of success. Every new day, tell yourself that you are going to have a great day. In case there are things about you that you cannot change, then start accepting them more. Avoid using words like “must”, “never” and “always” and allow yourself to think that every difficult situation has a solution.

5. Have Fun

Don’t be too busy to have fun. It is true that life may have its own difficulties but always create some fun time. Whether it is getting a massage, watching a comedy, listening to music, reading a book or going for a walk; do something that makes you kick. Once in a while, be in the company of people who make you laugh, feel listened to and understood. Laughing in itself is a great tool that helps your body a lot in dealing with stress.

Facts About Stress Related Illnesses

If stress is not properly managed, it can lead to different stress related illnesses. These illnesses are not only emotional in nature. They manifest themselves in behavioral, physical, mental and emotional symptoms. Below are facts about stress related illnesses.

Major Depressive Disorder

Stress related illnesses such as major depressive disorder can result from prolonged and unmanaged stress. This is a condition where the body feels too exhausted to carry out daily tasks such as shopping or going to work. It also goes by the names recurrent depressive disorder, major depression, unipolar disorder or unipolar depression. It is a mental disorder which encompasses low self-esteem, low mood and loss of interest in activities that are normally enjoyable to the person concerned. In case you exhibit these symptoms, it is important for you to seek the advice of a doctor as it is a condition that will need to be medicated.

High Blood Pressure and Heart Attack

One other stress related illness that one can experience is elevating blood pressure. Our mind, just like our body, needs to rest so that it can work well. Apart from the brain elevating your blood pressure, extreme stress levels can also bring about a build-up of toxins in the body. Together with high blood pressure, these toxins can add stress on the walls of blood vessels. This can eventually make them burst, causing a stroke. The heart may also experience a lot of strain thus increasing the chances of getting a heart attack.

Migraines

stress related illnessesIt is a well-known fact that even minor stress can lead to headaches, which is among the most common stress related illnesses today. Prolonged and intense stress can make someone develop migraines. A migraine manifests itself by headaches and nausea of moderate to severe intensity. Women are three times more at risk of getting migraines when compared to men.

Migraines occur due to a build-up of muscle tensions as the mind tries to combat stress. The muscles affected are usually located in the back and the neck.

Anxiety Disorder

This term refers to several forms of mental illnesses. These include different phobias, generalized anxiety disorder, panic disorder and phobic disorder. They all involve abnormal anxiety and fear. Despite this condition being mental, it can also manifest itself physically. The mental symptoms are focused on the abnormal fear. Physical symptoms can involve unexplained body aches and pains, trembling, nausea, difficulty in breathing and shaking.

Stomach Problems

Have you ever had butterflies on your stomach? Stress can lead to tension in the stomach muscles and for some people it can even bring about loose stool. Additionally, there are two possible behavioral reactions to stress; either eating too much or too little. Most foods that people take for comfort contain either too much sugar or other unhealthy components. Those who eat too little can also lack essential nutrients leading to more potential health problems.

Bottom Line

These and many more conditions can arise from extreme stress. It is therefore of high importance that you constantly work on stress management so that you don’t develop any of these conditions. Furthermore, in case you start showing signs of any of these stress related illnesses, get professional help early for the best and most effective remedies before they get to advanced levels.

Effective Stress Management Techniques

Effective stress management techniques are important for everyone today. We live in a very fast paced world. With the breakthroughs in technology, people are able to handle more and more things at the same time. We have the ability to move faster and achieve things quicker than people who existed centuries before us. Without proper control, it is easy for someone to slip into stress and with poor management, depression. The tips below will help you to effectively manage stress.

Deep Breathing

This is one stress management technique which deals with controlling your breathing pattern. When you are stressed, your breathing naturally becomes shallow. Performing slow, relaxed breathing can help you break this cycle. Relaxing and inhaling deeply helps you to ease off the effects of stress and makes you feel better.

Balanced Nutrition

Yes, good nutrition can help reduce stress. You require amino acids, enzymes, minerals and vitamins for your body to function properly. This proper body function includes dealing with stress. You may feel better after taking chocolate or candy but this is just a short-term effect. Eating vegetables, fresh fruits and other healthy meals will enhance your immunity and help you to effectively manage stress in the long term. Poor diet such as lack of iodine can also lead to conditions such as hypothyroidism. This condition in itself will make it harder for you to handle stress effectively. On the other hand, a healthy diet will leave you healthy all round therefore significantly lowering the effects of stress.

Exercising

Exercising may involve going to the gym, playing a favorite sport, jogging, swimming frequently or even dancing. The most important thing with exercising is that it needs to be regular and consistent. Exercise has been proven to be highly effective in lowering stress levels. It has added advantages in that it is good for your metabolism, circulation, weight loss and will also leave you looking good.

Relaxation and Sleeping

Effective Stress Management TechniquesAs seen above, one of the most important things is to simply maintain a healthy lifestyle. One of the neglected ways of doing this is relaxing and sleeping. Make sure you sleep at least 8 hours every day. If you have problems sleeping, avoid doing any heavy activities just before going to sleep. Take chamomile tea, enjoy a warm bath or read an enjoyable book to help you wind down before you go to bed.

Be Aware of Your Thoughts

This is a great tool for reducing effects of stress. Basically, stressed is caused by thinking negatively about a situation, other people or even yourself. Take note of how you feel about a situation that makes you feel stressed. Think about what may be making you feel this way. Write these thoughts down; both what stresses you and why it stresses you.

Replace the negative thoughts with positive thoughts. You cannot just let go of stress: something has to come in place of it. Negative thoughts such as “I’ll never find another job again” can be replaced by “I managed to get to a supervisory level, in the next job I’ll aim for top-level management”.

Watch Your Company

There is a saying that goes, ‘Hurt people hurt people’. Hanging around people who are always negative and discouraging can have a bad effect on your stress levels. This does not mean that you shouldn’t hang around anyone in distress. Reduce the overall time that you spend with discouraging people and increase the time you spend with people who encourage, inspire and uplift you.

Are You on A Nearing Burnout? Be Wary for These Signs of Stress

Today, we are living in a fast-paced world. We have to fight constantly for our survival and struggle real hard just so we won’t be left out. Our daily activities almost became a routine for many of us that we haven’t seen this misfortune coming all along. Usually, we fail to recognize its early indicators, and before we know it, we are already at the verge of extreme exhaustion. Stress, no matter how intimidating it sounds for many of us, should be dealt without fear. It is important to identify the signs of stress as early as possible to prevent a terrible burnout from happening.

Before knowing what the signs of stress are, let us first know what “stress” is. Stress is the body’s interpretation of any peril. When your body senses a danger coming, your mind is alerted suddenly, and the brain produces an emergency hormone such as adrenaline. This act provokes the body for either a “flight or fight response”. When stress is too much for your body to handle, it becomes more practical for you to run away from the stressful situation than facing it off.

As we feel that we are often caught in an emergency when stressed out, knowing the signs of stress can be a great help in busting the source of stress altogether. We will classify these symptoms into two different aspects: physiological and behavioural.

signs of stressThe signs of stress under the physiological aspect are easy to detect since they manifest through what a person physically feels. We should start making necessary precautions when our heart suddenly beats faster than usual, when our breath shortens and when we feel muscle spasms. These physical signs of stress mean that our physiological responses to our environment organize our sense of focus and strength prior to making a fight or fight action.

On the other hand, behavioural signs of stress are more complicated to recognize and handle because they involve high mental and emotional processes. We can be totally infested by these signs of stress and just shrug them all off because of our denial mechanism. This shouldn’t be the case though. We should start being extra cautious when the following symptoms apply to us; excessive feelings of anxiety, unable to make important decisions, being too distracted by little things, sudden changes in moods, not being able to sleep and eat, being too alcohol or drug-dependent, severe irritability and bouts of depression.

These signs of stress shouldn’t be taken for granted. They are our body’s means to defend us from extreme exhaustion. If we take immediate action once these signs appear, we can use it to our advantage instead. A lot of situations which we deal with in our everyday life involve handling stress. Stress isn’t a bad thing at all as it keeps our guards up. It has many ways of keeping us alert, vigilant and focused especially in crisis. Once you notice that these signs of stress are already starting to consume you, be wary and fight them all off.

11 Negative Effects of Stress on Your Body

There are numerous effects of stress. Unfortunately, most of these effects are negative. Do you feel like you are suffering from extreme stress? How are you dealing with it? Stress can be easily managed in the initial stages. If left not dealt with, the symptoms of stress will keep getting worse. Below are the effects of prolonged stress.

1. Stroke and Heart Disease

Stress affects a person’s heart and circulatory system. It leads to an increase of the heartbeat and also causes restriction of the arteries. Over time, it can cause cardiac occurrences such as heart attack.

2. Skin Diseases

There are many causes of skin diseases including heredity, chemical exposure and UV exposure. Stress can also bring about skin diseases such as hives, psoriasis and eczema.

3. Gastrointestinal Disorders

Minor stress can bring about lowered metabolism, constipation, stomach discomfort, diarrhea and nausea. On the other hand, prolonged stress can cause disorders such as ulcers, irritable bowel syndrome and inflammatory bowel diseases.

4. Immune System Infections

Stress negatively affects the immune system. This makes the body susceptible to being easily sick especially with common diseases such as colds and flu.

5. Muscle Problems

Prolonged stress leads to constant tension in the muscles. This can in turn lead to shoulder problems, neck problems and lower back pain. For people suffering from rheumatoid arthritis, stress can make it get worse.

6. Problems with Reproductive Organs

Too much stress can bring about erection problems, problems during pregnancy, painful menstrual periods and low fertility

7. Lung Problems

Stress can worsen symptoms associated to chronic obstructive, pulmonary diseases and asthma.

8. Periodontal Diseases

Periodontal diseases are not directly caused by stress. Instead, they can be brought about by the unhealthy habits caused by stress. Some of these habits include alcoholism, and smoking.

9. Sleep Problems

This is one of the most common effects of stress. This comes from worrying too much about one’s problems to the extent that the mind cannot relax to the extent of sleeping. The fact that you stay awake at night leads to even more stress on your mind and body.

10. Weight Problems

Stress disrupts a person’s eating habits. People respond differently to stress; some overeat and some under-eat. Constant overeating can lead to extreme weight gain while not eating too little will result in extreme weight loss. Furthermore, some people when stressed develop eating disorders like bulimia and anorexia which can lead to excessive loss of weight.

11. Emotional Effects of Stress

There are different emotional effects of stress. These vary from one person to another. Some of the emotional effects of stress include:

Crankiness
Being unable to deal with small problems
Feeling tired all the time
Concentration difficulties
Imagining that there are bad things that are either happening or almost happening

Stress Management

Too much stress will rob you of the ability to enjoy life. The negative effects of stress lower the quality of life. Therefore, it is important to get into a stress management program which will teach you how to manage your stress effectively.