Work is an area of life that we usually associate with the concept of “challenges”; It is no wonder, because due to the dynamics of supply and demand, the majority of people who need to resort to paid work to maintain their well-being and independence have to achieve one goal after another.
In fact, unfortunately, cases of those who are subject to a lot of work pressure are very common (even in people who are not from the lower class and who do not see themselves in a situation of economic precariousness).
Taking that into account, it is not surprising that work stress is one of the most common reasons for consultation among those who go to a psychologist. Now, beyond psychotherapy (which is the most effective solution), there is room for maneuver to try to learn on your own how to manage these types of problems. Therefore, in this article we will see different ways to reduce stress at work simple strategies that you can apply to your daily life.
Stress is not in itself a psychological phenomenon that can be controlled at will, because it has its roots in ancestral physiological mechanisms and with much greater implantation in the human body than the ability to plan and decide rationally. However, that does not mean that we cannot do anything to modulate the consequences of stress or even to prevent excess stress by intervening in our environment.
Of course, Learning to manage stress is a complex challenge, and requires both knowledge and practice If we are also talking about managing stress in the work context, things become more complicated: the workplace is usually a place where there is no shortage of situations and stimuli that make us “get on guard” or be alert. But also in this type of environment it is possible to gain mastery in the management of emotions and the psychological elements linked to anxiety.
Below you will find several tips and guidelines to know how to reduce stress at work, which may be useful as an introduction.
1. Make sure you are sleeping well
People who suffer from lack of sleep are much more likely to develop stress and anxiety problems Not only because they are in a worse physical condition, but also because the lack of ability to concentrate at work makes their performance worse and tasks pile up.
2. Practice meditation and Mindfulness
These exercises can be incorporated into your daily life by dedicating about 10 or 15 minutes to them, and They are of great help to enhance emotional balance and stop giving catastrophic thoughts more importance than they have.
3. Take regular breaks
Don’t assume that minutes of rest are time wasted On the contrary, if you manage them well, you will be enhancing your ability to perform at work without falling prey to excess stress.
It is much better for your health and productivity to rest 5 or 10 minutes every three quarters of an hour than to insist on finishing all your work as soon as possible without stopping to take a break. If you choose the latter, in addition to suffering psychological exhaustion and stress, you will also end up resting here and there almost without realizing it and without having control over your work times.
Controlled diaphragmatic breathing can help you keep anxiety at bay when you have already started to notice its first symptoms
Furthermore, it is an exercise that, if you work in an office context, you can do without having to move and that does not attract attention. Inhale and exhale using your diaphragm muscles, preventing your chest from moving more than your belly. As you inhale, even the part of your back that is just below the ribs, in the area of the kidneys, should expand.
5. Avoid caffeine beyond first thing in the morning
If you tend to suffer from stress problems at work, coffee should be confined to breakfast to help you finish waking up.
6. Make sure you are working comfortably
If you usually work in an uncomfortable environment, this will reflect on your emotional discomfort even if you don’t realize it. Make sure your chair is ergonomic and fits you, check that the temperature is appropriate, that the lighting does not force your eyesight, etc.
