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10 Simple Techniques To Initiate Stress And Anxiety Relief At Work
10 Simple Techniques To Initiate Stress And Anxiety Relief At Work
Word Count:
1084
Summary:
Ricky Gervais and the BBC's stunningly successful sit-com "The Office" has been a huge hit around the world spawning countless spin off's and remakes.
The fact is that the comic situation transfers across cultural barriers. The exact idioms of the language may alter but essentially we see people in the show that we relate to in our own workplace - sometimes we even see ourselves.
The people are not the only aspect of the show tat transfers, so do the situations the char...
Keywords:
stress and anxiety relief, stress releif techniques, work stress, stress in the office
Article Body:
Ricky Gervais and the BBC's stunningly successful sit-com "The Office" has been a huge hit around the world spawning countless spin off's and remakes.
The fact is that the comic situation transfers across cultural barriers. The exact idioms of the language may alter but essentially we see people in the show that we relate to in our own workplace - sometimes we even see ourselves.
The people are not the only aspect of the show tat transfers, so do the situations the characters find themselves in. Do these two quotes from The Office strike a chord?
Jim Halpert: Because right now, this is a job. If I advance any higher, this would be my career. And if this were my career, I'd have to throw myself in front of a train.
Michael Scott: This is our receptionist, Pam. If you think she's cute now, you should have seen her a couple years ago.
These lines may be funny yet they point to something basic and fundamental pertaining to the work place: stress and more specifically work related stress.
The UK Health and Safety at Work Executive (HSE); the UK government's Work related health and safety body define work related stress as: the adverse reaction a person has to excessive pressure or other types of demand placed upon them."
A certain degree of stress is healthy, t keeps us on our toes and drives us to achieve. In essence stress will cause us to lead more fulfilling lives. The difficulty is here however, is how do we create a healthy balance of stress because too much stress and anxiety is certainly harmful to your health and well-being? What techniques can we apply to encourage stress and anxiety relief in our lives? Stay with me for a short while and we'll look at 10 simple ideas to initiate stress and anxiety relief at work.
Tune Into Your Body
A simple idea it may be, but one that is the key to unlocking the box to the other stress and anxiety relief techniques that we shall examine. Be aware of the degree of stress that you're experiencing at any one moment in time. First of all you need to know when your stress levels are rising.
Measure your stress level on a scale of 1-10. While you're at home find a time when you are alone and when you can lie down with your eyes closed. Put on your favourite music for relaxing or just sit in silence, whatever works best for you. Just let your mind wander and do not seek to hold your thoughts, no matter how fleeting. After 10 minutes or so you should be aware of level zero stress.
this is the gauge for measuring all other stress levels. During the day check into the scale and not the level of tension that you're feeling: are your shoulders hunched and tense; how does your gut feel, is it tight and churning; is your jaw clenched?
Take time to move
Movement is a great way to reduce stress levels. Just by getting out of your seat and moving around you will find that you will feel a measure of stress and anxiety relief. A brisk walk during your lunch break and a short jogging session at the end of the day will reduce tension. Generally aim to keep fit anyway.
Take time for deep breathing
Simply breaths deeply, inhaling through the nostrils, after holding the breath for a count of three exhale slowly through the mouth.
Take time to use your minds power of imagery
This is another great way to bring stress and anxiety relief into the workplace. Just take a moment or two to imagine that yo are somewhere else. Hear the sound of the sea, create the vivid colours of the sky in your mind, soar of to your favourite place and do not wait for that distant vacation; go there today. The more vivid the images the better this stress and anxiety relief technique will work.
Take time to challenge your irrational thoughts
Be aware of you inner voice and the messages that it is sending to you. Often these thoughts are based on previous mind conditioning and the thoughts will be harmful and create unnecessary levels of stress. For example if you are under pressure to get something done by a particular time you may find yourself thinking" I must get this done or else I'm fired and I'll need to find another job!" This is probably not the case and if it is then you're probably better looking for another job anyway.
Take time to plan work into smaller manageable tasks
A large taks can be overwhelming and may need to be broken down into simpler easier to complete jobs. We meet more step by step targets this way and feel agreater sense of achievment after each step is finished. Give yourselfa reward for completing the smaller taks and do not wait for the final task before you give yourself a pat on the back.
Take time to reduce cafine intake
Have you ever seen a two-year old completely wired after chomping through a few cookies or drinking cola? Well thats exactly what happens to all of us when we take in too much sugar or caffeine. However, unlike the nipper at home we cant very well run around the office making airplane noises, we just carry the excess stress.
Take time to have a play break
Some professionals keep squish balls, or stress balls, in their work space a simple squeeze is all that is needed for rapid relief of stress and anxiety. Other people take a few minutes to play a game at www.addictinggames.com. Theyre quick (less than five minutes), easy to play, and many dont require a download.
Take time to Blow Off Steam - but fairly
don't think that you can't vent a little, but just remember words spoken in anger can haunt you for a long time if theyre read or overheard by the wrong person. Dont put anything in email you dont want the whole office to see.
take time to understand that a little stress is worthwhile
Finally, remember that its natural to feel stress when you leave your comfort zone. Some stress must be endured as you expand your horizons, learn new tasks and earn new responsibilities. That kind of stress may not be much fun, but in the long run, its worth it!
BONUS : Title:
10 Ways to Manage Work Stress for Women
Word Count:
745
Summary:
Women are much more vulnerable and susceptible to workplace stress because of their varied roles.
Keywords:
stress and anxiety, anxiety panic attacks, stress relief
Article Body:
Women are more prone to workplace because of the many roles they play in life: as career woman, wife, mother, daughter, and friend. Women work way beyond the 9-5 shift, often having to rush home to cook dinner, help the kids with homework, and prepare the next day's office attire for the hubby. The stress and anxiety caused by endless tasks and impossible deadlines in a high-speed, high-tech world has made women's lives a living web of complexity.
The question is: How can women cope with stress and anxiety? The first step is to dissect the problem and understand how these psychological and emotional conditions make women's lives more difficult.
Stress is a combination of fatigue, restlessness, depression, over-focusing, and over-all gloominess that is a consequence of overwork and other domestic or personal problems. The difficulty of trying to balance time between work and the home has caused many women to suffer from stress. Personal or relationship issues like divorce or separation have also been the cause of anxiety panic attacks among women. Women who own and manage their own business are also prone to stress. Their high drive for business success cannot always protect them from times of depression and overwork. Career women, on the other hand, have to confront office politics, gender discrimination, sexual harassment, and the fear of being laid-off.
But there's still hope for over-worked, stressed women. Here are some practical ways for women to reduce and manage work-related stress:
1. Put up relaxing scenes- It could be a poster or a small painting with beautiful scenery. You can even download screen savers of beaches, waterfalls, clear lakes and other scenes that help create a serene mood.
2. The To-Do-List- Use that Post-Its or other stick-on note pads. Color-code your notes and even put up an alarm in your computer to remind you of priority tasks. The key is to know what to do first.
3. Time out - As they say, All work and no play makes Jack a dull boy. Take some time out to take a breather. Do way from reading emails the mostly junk. Do stimulating activities like sudoku or brainteaser. Reading some inspirational books like Chicken Soup for the Soul.
4. Rearrange your workstation - Add some homey look to your workstation... put up photo frames of your family or favorite pet. When ever you feel stressed out just glance at their happy faces or cuteness ---and you'll find yourself smiling back!
5. When a plant isn't just a plant - Having a plant around your workplace is good stress relief. Studies show that looking at something green like a plant helps soothe your eyes after facing the computer monitor all day or after reading for a long time. Focusing on a green plant will have a soothing effect.
6. Exercise - Walking, climbing the stairs, or going out to run helps fight stress. Physical activity help get rid of tension. During a workout, your body releases endorphins which helps your body to relax. Endorphins also act as natural pain killers. There are a lot of exercise videos that you can use ranging from the standard aerobics to pilates, tae-bo, and a host of other fitness programs.
7. De-clutter- A cluttered workstation like pens,pencils, notepads,tons of papers spread around every inch of your work place adds to your stress. Make your work environment more appealing by organizing your things and throwing away things you no longer need.
8. Set Boundaries- Communicate and assert yourself, make your co-workers know when you are more available for chit chat.
9. Go less in your caffeine intake- caffeine even is popularly known as a stimulant, too much of it adds to stress even leads to depression.
10. Eat a good breakfast- Don' skip meals even if you are indeed in a hurry. Studies shows that if you make it a practice to eat breakfast every day, you're body gets more the needed proteins to give you an energy boost to face the working day.
Beat work-related stress without beating yourself up. Learn how to relax. Sure...we have duties and responsibilities but if you don't learn to relax---burn out is what you get! Make an effort to relax. Listen to good music. Try not to smoke. Because if you don't watch out, the results would be hypertension...depression... and a plethora of other ailments that can sidetrack your career and home life. It's time to regain a sense of balance if you want to stay alive for a long, long, long time.
10 Ways to Manage Work Stress for Women
Word Count:
745
Summary:
Women are much more vulnerable and susceptible to workplace stress because of their varied roles.
Keywords:
stress and anxiety, anxiety panic attacks, stress relief
Article Body:
Women are more prone to workplace because of the many roles they play in life: as career woman, wife, mother, daughter, and friend. Women work way beyond the 9-5 shift, often having to rush home to cook dinner, help the kids with homework, and prepare the next day's office attire for the hubby. The stress and anxiety caused by endless tasks and impossible deadlines in a high-speed, high-tech world has made women's lives a living web of complexity.
The question is: How can women cope with stress and anxiety? The first step is to dissect the problem and understand how these psychological and emotional conditions make women's lives more difficult.
Stress is a combination of fatigue, restlessness, depression, over-focusing, and over-all gloominess that is a consequence of overwork and other domestic or personal problems. The difficulty of trying to balance time between work and the home has caused many women to suffer from stress. Personal or relationship issues like divorce or separation have also been the cause of anxiety panic attacks among women. Women who own and manage their own business are also prone to stress. Their high drive for business success cannot always protect them from times of depression and overwork. Career women, on the other hand, have to confront office politics, gender discrimination, sexual harassment, and the fear of being laid-off.
But there's still hope for over-worked, stressed women. Here are some practical ways for women to reduce and manage work-related stress:
1. Put up relaxing scenes- It could be a poster or a small painting with beautiful scenery. You can even download screen savers of beaches, waterfalls, clear lakes and other scenes that help create a serene mood.
2. The To-Do-List- Use that Post-Its or other stick-on note pads. Color-code your notes and even put up an alarm in your computer to remind you of priority tasks. The key is to know what to do first.
3. Time out - As they say, All work and no play makes Jack a dull boy. Take some time out to take a breather. Do way from reading emails the mostly junk. Do stimulating activities like sudoku or brainteaser. Reading some inspirational books like Chicken Soup for the Soul.
4. Rearrange your workstation - Add some homey look to your workstation... put up photo frames of your family or favorite pet. When ever you feel stressed out just glance at their happy faces or cuteness ---and you'll find yourself smiling back!
5. When a plant isn't just a plant - Having a plant around your workplace is good stress relief. Studies show that looking at something green like a plant helps soothe your eyes after facing the computer monitor all day or after reading for a long time. Focusing on a green plant will have a soothing effect.
6. Exercise - Walking, climbing the stairs, or going out to run helps fight stress. Physical activity help get rid of tension. During a workout, your body releases endorphins which helps your body to relax. Endorphins also act as natural pain killers. There are a lot of exercise videos that you can use ranging from the standard aerobics to pilates, tae-bo, and a host of other fitness programs.
7. De-clutter- A cluttered workstation like pens,pencils, notepads,tons of papers spread around every inch of your work place adds to your stress. Make your work environment more appealing by organizing your things and throwing away things you no longer need.
8. Set Boundaries- Communicate and assert yourself, make your co-workers know when you are more available for chit chat.
9. Go less in your caffeine intake- caffeine even is popularly known as a stimulant, too much of it adds to stress even leads to depression.
10. Eat a good breakfast- Don' skip meals even if you are indeed in a hurry. Studies shows that if you make it a practice to eat breakfast every day, you're body gets more the needed proteins to give you an energy boost to face the working day.
Beat work-related stress without beating yourself up. Learn how to relax. Sure...we have duties and responsibilities but if you don't learn to relax---burn out is what you get! Make an effort to relax. Listen to good music. Try not to smoke. Because if you don't watch out, the results would be hypertension...depression... and a plethora of other ailments that can sidetrack your career and home life. It's time to regain a sense of balance if you want to stay alive for a long, long, long time.
