How to deal with stress at work?

In the last article, we explained what workplace stress is. To remind yourself, you can check it out HERE because in this post we will give some tips to reduce work-related anxiety.

The first step to dealing with this phenomenon is to try to discover its causes. In the last article, we mentioned the most recurring ones (unreachable goals, discrimination, among others), but there are many more. You should reflect and try to understand at which moments you feel the most stress and what are the reasons that cause it. From there, it will be easier to outline a plan to react to those moments of the day.

What behaviors can you change to reduce stress levels in the workplace?

• Accept the limitations

This point is one of the most important. Adjust your expectations of yourself - do not commit to projects for which you do not have qualifications or capacity. Do not try to fit too many tasks into one day, most likely you will not be able to complete them all and you will become frustrated. Tomorrow is a new day 😃

• Learn to recognize when you are stressed

As we have already said, the sooner you identify what causes you stress, the sooner you will be able to combat it by seeking the most appropriate strategies;

• Say “no”

Unfortunately, it is very common to demand more from workers than is appropriate. Ultimately, this situation can lead a person to "burnout." It is necessary to know how to say "No," always with assertiveness and prudence.

• Taking care of health and well-being

Take care of your diet. A study by the International Labour Organization found that poor eating habits reduce productivity by about 20%. Making balanced choices and reducing doses of caffeine, nicotine, and alcohol are important steps to improve your lifestyle.

Drinking plenty of water is another health care practice that helps reduce stress peaks - dehydration increases cortisol levels, one of the hormones responsible for stress. Finally, physical exercise and a good night's sleep complete a healthy routine.

• Take breaks

Knowing when to stop is essential to avoid entering a spiral of non-productivity. Don't sit working for hours and hours. Take small breaks frequently - a good example of an interval strategy is the Pomodoro technique. The goal is to maintain focus for 25 minutes and take a 5-minute break. After 4 cycles, take a longer break of 30 minutes. You will notice that during work periods, you have great peaks of concentration.

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