How to deal with stress at work?

In the last article we explained what stress is in the workplace. As a reminder, you can read it HERE as in this post we will give you some tips to reduce work anxiety.

The first step in dealing with this phenomenon is to try to discover its causes. In the last article we mentioned the most common ones (unattainable goals, discrimination, among others), but there are many more. You should reflect and try to understand when 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 these moments of the day.

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

• Accept the limitations

This point is one of the most important. Adjust your expectations of yourself - don't commit to projects for which you don't have the qualifications or capabilities. Don't try to fit too many tasks into one day, the chances are you won't be able to do them all and you'll get 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, looking for the most appropriate strategies;

• Say “no”

Unfortunately, it is very common for workers to be required to do more than they should. 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 your health and well-being

Be careful with your diet. A study by the International Labor Organization found that bad eating habits reduce productivity by around 20%. Making balanced choices and reducing doses of caffeine, nicotine and alcohol are important steps towards improving your lifestyle.

Drinking lots of water is another health measure that helps reduce stress spikes - dehydration increases the level of cortisol, one of the hormones responsible for stress. Finally, exercising and getting 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 for hours and hours working. Take short breaks often - a good example of a break strategy is the Pomodoro technique. The goal is to stay focused for 25 minutes and take a break for 5 minutes. After 4 cycles, take a longer break of 30 minutes. You will notice that during periods of work, you have large spikes in concentration.

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