9 Tricks to Reduce Stress and Anxiety at Work

With today’s culture of being always “on”, the line between work and personal life has become blurred. That, among other factors, causes stress from time to time. And it often leads to constantly worrying and panic about outcomes that, in most cases, you cannot control. That is called anxiety. Today, millions of people around the world suffer from a type of anxiety disorder at some point in their life. And these cases are often at work.

With these handy tips, you will learn how to manage stress in no time. Make your workweek stress and anxiety-free with these pointers.

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Cut Down on Caffeine Consumption

Do you always start your day with coffee? Have you been drinking energy drinks a little too often? Coffee, energy drinks, chocolate, and tea all have caffeine. And while caffeine helps to increase your energy up, too much of it can be harmful. High amounts of caffeine are known to cause anxiety. If you experience such signs like a fast heartbeat, stomach discomfort whenever you have drinks that contain caffeine, it’s time to cut back on them to calm anxiety.

Check on Yourself from Time to Time

Take time off regularly while at work to check in on yourself. Taking just a minute every couple of hours to breathe and meditate can go a long way in managing stress. Let go of the tension and clear your mind of negative thoughts during those breaks. You can even download an anxiety management app to help overcome stress at work.

Engage in Physical Activities

Want to get rid of all the stress you are going through at work? Getting physical exercise is a healthy way to combat stress. As odd as that sounds, stressing your body can help relieve your mental stress. That is because working out lowers the hormone known as cortisol and helps release endorphins, which improve your mood. Start with simple stress relief activities such as takes lunch break walks or yoga. You can also sign up at a gym near your home or office.

Work on Creating Positive Relationships

Surround yourself with positive vibes, and you will handle stress better. In the majority of cases, workplace stress can reduce if you just have someone to talk to. Hence, it helps to build meaningful relationships at work. Even if your friends are not in a position to solve your problems for you, just speaking with a close colleague can help ease it. Take the time to spend with your family as well. Surround yourself with a strong social circle.

Switch to Healthy Snacks and Foods

What you ingest goes a long way in impacting how you feel. For example, sugary treats (ice-cream) and foods rich in fat such as pizzas and burgers are likely to leave you feeling sluggish. And when this feeling of weariness comes while at work, it’ll add to the stress you already had.

So, what should you consume to reduce stress at work? Healthy munchies that are packed with carbs will go a long way in fueling your brain and boosting your concentration. In turn, they provide you with the much-needed energy for dealing with occupational pressure. If you are not entirely sure which foods help with stress treatment, here are a couple of great examples to consider.

  • Fruits and veggies
  • Whole wheat bread or pasta
  • Dark chocolate
  • Lean proteins, e.g., wild-caught Alaskan Salmon and chicken.

Foods such as cheese, red meat, caffeinated beverages, and alcohol should be avoided if you want to keep stress at bay.

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Get Sufficient Sleep

According to an HSE report, 602,000 workers in the UK suffer from stress, depression, or anxiety. However, many people don’t know that sleep is perhaps the number one natural stress relief.

According to recent statistics, a lack of sleep costs $411 billion yearly. By getting enough of it, you won’t be as edgy or irritable during your active hours. As a result, you will keep negative vibes at bay and sustain a positive mood. That will go a long way in combating workplace stress and promoting productivity.

Are you struggling with sleep? Here are some pointers you can try to get sufficient sleep.

  • Ensure that you sleep for at least 8 hours each night
  • Adopt a regular sleep cycle, going to bed and waking up at the same hour each day
  • Do not oversleep over the holidays or weekends as it might undermine your cycle
  • Turn off the TV, laptop, and phone an hour before sleeping
  • Take cat naps (15-20 minutes) from time to time to refresh.

Light a Soothing Candle

Lighting a scented candle helps with anxiety and stress relief. Lavender, rose, vetiver, sandalwood, roman chamomile, frankincense, and geranium are examples of candle scents in the market that help relieve stress. Note, this form of stress mitigation is what is called aromatherapy.

Write Down Your Stressors

Noting things that put you on edge on a piece of paper is one of the proven ways of dealing with stress. This strategy is even more effective when you also take notes of the things you are grateful for. As we all know, focusing on the negative is one of the things that losers do regularly. So, by revisiting the positive things in your life, you can manage to ward off stress.

Practice Saying No

When it comes to things that are within your control, learning to say no to the ideas or habits that work you up is one of the proven ways to reduce stress. Therefore, the next time you feel like the responsibilities on your table are too much, or do not want to work overtime, do not hesitate to say “no” to your supervisor. By being choosy, you can lighten your load at work, and thus, manage to keep stress at bay.

To conclude, stress within places of employment is normal and will always be experienced. Nonetheless, there are plenty of ways of combating these feelings, including the tips we have just shared in this article. So, be sure to make these subtle changes in your life to be happier and attain a positive mindset.

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