How to Manage Stress at Work

  • Take a deep breath. Slow, deep breaths activate your parasympathetic nervous system, which calms you down.
  • Don’t dwell on scary thoughts without any productive decisions.
  • Give yourself a break. Accept your negative emotions.
  • Exercise. Research suggests many of the benefits of exercise come in the first 20 minutes.

  • Reach out. In-person interactions cause your body to produce a bunch of hormones that counteract the “flight or flight” response.

  • Maintain a balanced lifestyle. 

  • Meditate.

  • Take notes of what tends to stress you out 

    so you can better control your reaction.
  • Set the right expectations. Treat stress like an inevitable part of your life. You’re not trying to erase stress, you’re simply trying to cope with it.

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Signs of Stress
  • Headaches
  • Chest pain
  • Fatigue
  • Trouble sleeping
  • Chest pains
  • Stomach ache
  • Hair loss
  • Eyelid twitching
  • Acne
  • Back pain
  • Rashes
  • Frequent colds and/or infections
  • High blood pressure

These are mostly short-term symptoms, but beware, sustained stress can change your biological systems and result in stroke, heart disease, and diabetes.

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Worry

Worry is the cognitive part of anxiety, with it's repetitive and obsessive thought patterns in our mind. Worry is sometimes essential for us to solve problems or take action, provided we are not stuck in a constant state of worry.

Ways to Handle Worry:

  • Allot some time a day, say 15 to 20 minutes, to worry about problems.
  • Be aware of your worrying, and push yourself into action.
  • Write your worries down, as it can calm obsessive thoughts.

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IDEAS

With increased levels of cortisol, your body is supplied with glucose for energy, and your body signals the need for extra sugar.

The downside of eating sugar is that your body tends to store sugar, especially after stressful situations, as abdominal fat. The vicious cycle continues: stress, cortisol release, craving sugar, weight gain.

20% of your activities will account 80% of the results, and vice versa. Start working on the most important tasks, it may be complex or difficult but it holds majority of the outcome. 

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