Effects of Work-Related Stress and How to Cope with It

INTRODUCTION

A lot of people experience stress both at work and in their personal lives. If you’re constantly working to tight deadlines or difficult targets, stress is inevitable. There’s no way to avoid stress, but there are choices to react in a healthy way.

According to Career Builder’s survey, 50% of the workers experience stress at their workplace. That is an enormous number and suggests that a large ratio of employees are not working to their full potential. Consequently, that affects productivity and efficiency.

Long-term stress can cause anxiety and depression. That can lead to extreme sadness and bad moods. As a result, a person’s motivation can drop down drastically. Furthermore, these symptoms also affect memory and concentration.

People suffering from anxiety and depression at work can feel lonely or isolating outside work too. It impacts their way of dealing with family, friends, colleagues, and community.  If they are connected with people, oftentimes it helps to talk about anxiety and depression.  Whereas if somebody is alone in hard situations, it becomes difficult to see the light and choose a better life.

There are many tactics and ways to control stress. People spend a lot of time trying to find a healthy coping skill and sometimes overthink about it. We’ve listed the most effective ways to deal with it.

Soothing Food for Thought:

Eating the right foods can help keep you keep calm too. According to research, eating a small square of dark chocolate can ease the brain’s nerves. Flavonoids in this sweat trick work to lower stress hormones. Don’t go overboard, though. Only 1.4 ounces of chocolate will be enough to do the trick. Avoiding bad eating habits is very important, as well. If you smoke or drink, try alternating it with CBD cartridges or herbal tea. It will be much helpful in reducing stress.

Other than that, try oatmeal. Healthy carbs like this spur the release of brain chemical serotonin, and have a mood-boosting effect. Moreover, sweet red peppers full of vitamin C also help to clear the stress hormone. People who take high dosages of vitamin c before tackling stress-inducing activities have lower blood pressure and recover faster from a pressure situation. Lastly, be vigilant to decide your diet because it has a great impact on your mental wellbeing. Reach for all healthy foods. Including these in moderation.

Engage in Something Else:

A lot of times, when the task starts to pile up, you feel trapped under it all. This can happen due to procrastinating or taking too much work. It is very important to practice some distractions techniques to help you recover from stress.  Anything that sets off your anxiety in you try to escape from that thing. You can go to the restroom or take a coffee break with a co-worker or a friend. You can call a friend or two and ask them about their day. Other than that, listen to your favorite audiobook or music, as the positive impact of music can elevate your mind.

A little distraction can help you regain your energy to face the problem later on. If nothing works, try shouting your lungs out on the roof of your office. The point is to have your emotion released, and these things will surely help you to eliminate bad thoughts.

Work-out the Work Stress:

Exercise is interesting in terms of the effects on the brain. Everybody knows that people who stay physically active live much longer than people who don’t. That’s because they have fewer chances of developing heart disease and blood pressure. The main function of physical exertion is increased blood flow. So, if you get your heart working, the brain can be filled with oxygen-rich blood and nutrients.

According to research, exercise can help produce new neurons. So, exercise encourages the production of growth factors (BDNF). Reportedly, it stimulates the production of new brain cells. If you’re stressed or if you’re angry about something, it can induce a very high cortisol level, and high cortisol level can make you lose brain tissue. That’s why it is very inspiring to learn that there is something that you can do to increase your brain cells.

The nature of many sports such as jogging, cycling, and swimming has a very calming effect. If you are physically active, it will increase dopamine and adrenaline as well. Which all contribute to your wellbeing.

Stress often makes us tired and increases our anxiety. The real reason exercise helps anxiety is that functionally, anxiety feeds off your thoughts. It sticks and nags. You cannot shake it off as it is based on fear and pressure. Exercise helps you to make use of your will power.

Go for a walk regularly or try to hike sometimes. It is not only good for your physical health, getting some fresh air, moving your body, and getting away from any unhealthy coping skill (drinking, etc.) can be a great distraction as well.

Manage Your Time:

If you’re not meeting the deadlines and if there’s a lot of work piled on your desk.  There is a chance that you’re not very good at time management. Oftentimes, we tend to procrastinate, and sometimes we take a lot of projects at once. That doesn’t do your psychological health any favor. If you don’t manage time effectively, you’ll have very little control of your life. However, you can get better by paying attention to how you spend your time. It will help you manage it.

The first thing to do is to pause and write down your daily tasks. Initially, record time you wake up and note down everything you do. Try to note down every little detail about your day so that you can examine it later on. At the end of the day, go through the listed activities and highlight any chunks of time that you don’t consider productive.

The British Medical Journal’s study shows that workplace stress is minimized by effective time management. It also states that this stress bleeds into home life and undermines a relaxed life at home. So be honest with yourself and add up all the time you waste on a daily basis. Now, it’s time to get it back. A To-do list is a very effective tool to manage your time and priorities.

Moreover, please limit the number of tasks and arrange them in order of importance. Make a schedule and strictly follow it. However, keep in mind that multitasking will stress you out and delay you even more. Set aside blocks of time for individual activities. Try going one week using these tips to reduce your waste of time. Figure out and analyze after a week how much time you have saved. Hopefully, you’ll gain much better results with reduced stress.

Connect with Your Own Self:

Make time for hobbies and self-care; we tend to focus on the things that stress us out and ignore ourselves. This can give a renewed sense of energy and wellbeing.

Try to make plans with your friends and family. Buy yourself a ticket for a concert of your favorite band. Set out an outdoor trip with your friends. Connect yourself to nature and people so you can find a balance in your life.

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