Shikha Mittal


Stress harms your health- Reduce It!! Simple Ways to Relive Stress

Take a deep breath and relax. The ability to manage your stress is an important skill to have as stress can negatively impact a host of different areas in your life including work, relationships, health and body functioning. You need to take a break and analysis yourself. Definitely this stress will cause lots of problem. Taking stress is not at all the solution of your problems. So take a deep breath and remove stress from your life. Reducing stress in the workplace is essential when it comes to remaining happy and efficient at work.

Sign of stress

Are your Feeling irritable, aggressive, impatient or wound up; overburdened; anxious, nervous or afraid; like your thoughts are racing and you can’t switch off; or unable to enjoy yourself. And do you observe these behavior changes in yourself like finding it hard to make decisions, Constantly worrying, Avoiding situations that are troubling you, Snapping at people, Biting your nails or Picking at your skin then you are stressed.

Reasons that you need to manage your stress

Workplace stress is so well associated with increased rates of heart attack, hypertension, and other health-related disorders. Managing your stress where you likely spend the vast majority of your waking hours can make you a better employee, co-worker or supervisor. It might not be feasible, possible or even necessary to change jobs for the sake of your health, so what else could you do? Here are a few ways to reduce workplace stress.

How to reduce your stress

  • Analysis the problem

Understanding your emotions is crucial to being able to deal with them effectively. Identify real problems and discuss solutions to these stressors and triggers with your friends, boss or colleagues. Outlining your job description, changing roles, avoiding conflict/ negative people/gossip, taking a break and quitting your current job can be potential answers. Apart from money, seek jobs that have meaning for you. Alternatively, find a higher purpose outside of work, whether in family, community or society, that fuels your motivation and mood. You must turn stress into action—and into a positive instead of a negative—in order to accomplish their tasks.

  • Organized Yourself

Saying organized at work is no easy feat. Even if you’re a naturally disorganized person, planning ahead to stay organized can greatly decrease your stress at work. Being organized with your time means less rushing in the morning to avoid being late as well as less hustling to get out at the end of the day. Getting organized isn’t easy, but it is worth it. Put in the time and you’ll be rewarded with less stress, fewer conflicts, and a sense that things are finally under some control.

  • Exercise

To start with, physical activity can help improve your sleep. And better sleep means better stress management. Doctors don’t yet know exactly why, but people who exercise more tends to get better deep “slow wave” sleep that helps renew the brain and body. Sleeping at least seven hours at night, eating healthy foods every three to four hours to stabilize blood sugar, and moving at least every 90 minutes during the day to facilitate optimal circulation can reduce the wear and tear of daily stress. Just take care not to exercise too close to bedtime, which disrupts sleep for some people.

  • Diet

Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Many people turn to unhealthy “comfort foods” as stress management at work. When we’re stressed, our brain releases the hormone cortisol, which makes us crave salty, sweet, and fat-laden foods for the temporary pleasure they bring. But ironically, “stress eating” only exacerbates the problem. That’s why it’s so important to eat healthy foods that are rich in complex carbohydrates that fuel our brains and support concentration and focus. Well-nourished bodies cope better, so start with a good breakfast, add more organic fruits and vegetables, avoid processed foods and sugar, and drink more water. This will give you the power to learn how to handle work pressure & how to overcome stress at work.

  • Make time for hobby

Do you enjoy gardening, reading, listening to music or some other creative pursuit? Engage in activities that bring you pleasure and joy; research a show that reduces stress by almost half and lowers your heart rate, too. You need a break, especially if you’re stressed. If management makes it difficult to take a break, press the issue. You have a legal right to breaks. If there’s a park or bit of nature nearby, go there. If your work environment is stressing you out, try to change your environment, either by going someplace else or by reading to get your mind in a different place.

  • Breath

Since breathing is typically an autonomic function, it’s easy to overlook its role in relaxation. However, considerable evidence shows that depth and pace of breathing can affect things like heart rate and blood pressure. Certain breathing techniques involving deeper, slower breaths can be practiced for inducing relaxation. Breathe deeply and slowly. Try the 4–8 breathing technique. Lie on your back and place your hands on your belly with your fingers loose. Deep breaths first fill the belly, then chest, then mouth, the breath expands the belly and your hands pull gently apart. Take a full breath while counting to 4. Then hold that breathe for about twice as long, or an 8 count. Then slowly let it out to the count of 8, or even longer if you can. This will relax your body after a few breaths, but just as importantly, it requires your full concentration. Your mind is too focused on breathing to also focus on worries. Do this 10 times and you will feel much more relaxed. Yoga, martial arts, and meditation also teach great breathing skills.  When you get good at this, you can even do this in a chair during a test and nobody will know.

  • Mindful Movement

Meditative movements like those found in yoga can be a helpful way to reduce stress. Yoga has been studied as an insomnia intervention, for cancer survivors, in elderly individuals, and in pregnant women, showing positive results. Typically the studies involve regular daytime practices, though yoga can also be utilized at night for relaxation, with poses like forward bends, child’s pose, and legs-up-the-wall for gentle stretching and stress relief.