How to deal with stress at work?

In the last article, we explained what workplace stress is. To remind you, you can check it out HERE as 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 what moments you feel the most stress and what the reasons are that provoke it. From there, it will be easier to outline a reaction plan for those moments of the day.

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

• Accepting limitations

This point is one of the most important. Adjust your expectations about 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, the most likely outcome is that you will not be able to complete them all and will end up 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 supposed. Ultimately, this situation can lead a person to "burnout." It is necessary to know how to say "No," always with assertiveness and prudence.

• Take care of health and well-being

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

Drinking plenty of water is another health care tip that helps reduce stress spikes - dehydration increases cortisol levels, 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 spend hours and hours sitting and working. Take small breaks frequently - a good example of a break strategy is the Pomodoro technique. The goal is to maintain focus 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 work periods, you have great peaks of concentration.

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