The brain evolved to help you survive, but its natural responses to stress can make you miserable. Increased heart rate, worry, and headaches can disable us. Work stress is one of these culprits, as the doesn’t allow us keep focused, energized, or efficient during the workday. These five tips can help you improve your daily functioning while at work and feel less stressed!
Keep It Moving (K.I.M.)
Our bodies were designed to move. Regular physical activity is a vital component for maintaining body and brain health for people of all ages. A recent study involving 120 people found that walking briskly 30-40 minutes a day three times a week helped to “regrow” the structures of the brain linked to cognitive decline in older adults. The effect was the equivalent of stopping the brain’s aging clock by one to two years. “Exercise is really for the brain, not the body,” Ratey contends in a WebMD article. “It affects mood, vitality, alertness and feelings of well-being.” If you’re too busy to get outside, get up and do some stretches at your desk every 30 minutes and set an app to remind you!
Become a Nature Lover
According to a study from the University of Michigan, nature walks are linked to enhanced mental health, as well as significantly lower levels of depression and feelings of stress. It can also improve your outlook, focus, and strengthen your immunity. Find a walking buddy for a post work mood booster. And if you have to fake it, that works too. According to a study in the Korean Journal of Radiology, people who were shown pictures of scenic, natural landscapes had heightened activity in areas of the brain associated with the recall of happy memories.
Small positive acts every day will amount to huge changes in the long run. Don’t be tough on yourself if you make mistakes or fall back into old habits. Just keep focused on the bigger goal of overall stress reduction.
Breath in… Breathe out…
Relaxing engages the parasympathetic nervous system in our brain which reduces stress by calming us down. There are many ways to trigger the PNS into action.
- diaphragm breathing
- progressive muscle relaxation
- big exhalation
- imagery (picturing a relaxing scene)
- meditation
Connect with people who support you
Physical and emotional closeness to caregivers and other members of the tribe was linked to survival during our evolutionary history. Whether it’s a call to a trusted friend or family member, or a break with a colleague, take the time to connect when you’re feeling the pressure. When we feel understood and our feelings are validated, our anxiety quickly drops and we often feel a sense of relief.
Set Boundaries
This work can be taxing, especially when high stress situations and deadlines create a high level of stress that can feel overwhelming. In today’s digital world, the line between work and personal life is most often blurred, and we can have trouble turning off. Creating some boundaries between these worlds can help us manage the pressures of a high paced work environment. Here are a few types of boundaries you can try to set and reinforce.
- Set times during the day when you will check email and respond
- If you’re having a meal, put your phone away or turn it off
- Leave the office at a set time each day, and schedule an event after
- Set an outgoing message on your work email on evenings and weekends
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