What is stress?
Stress is a physiological and psychological reaction of the body to negative external or internal influences that cause a feeling of tension and inability to adapt to the situation. Stress can have both physical and psychological manifestations, including changes in heart rate, hormonal levels, and impact on the emotional and cognitive state of a person. Individual sensitivity to stress can vary, and what may be stressful for one person may be less so for another.
There are lots of ways to increase your own stress resistance and psychological resilience. They can be divided into strategic ones (which should be systematically integrated into your life) and tactical ones (which will help you quickly regain control of yourself in a stressful situation).
Effective tips for overcoming stress at work
1. Identify what is the reason for your stress.
Keeping a diary is a great tool for this, even if only for a short period of time. Write down brief descriptions of situations when you feel stressed and analyse them to determine the factors that influence your well-being. Once you have identified patterns, develop a plan to deal with stressful situations.
2. Don't hesitate to ask for help.
Sometimes, the best way to reduce stress is to share your feelings. Talk to someone you trust. Support and compassion can go a long way towards reducing your stress levels.
Moreover, you can always talk to your direct supervisor, which will allow you to directly address work-related issues that cause stress.
3. Set priorities and organize your time
Organizing your work life is a great stress reliever. Therefore, it is worth creating a balanced schedule, taking into account work, family life, social activities and time for yourself.
4. Learn relaxation techniques
Consciously respond to a stressful impulse with relaxation, which can reduce it. Meditation, breathing techniques, mindfulness — all these methods can help you overcome stress in the workplace.
For example, here is one simple and effective 4-7-8 breathing method created by Dr Andrew Vale:
- Get ready, sit in a comfortable position, relax your lips and exhale completely.
- Now inhale slowly through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale slowly through your open mouth for 8 seconds.
- Repeat 4 times. However, you can repeat more times until you feel your body begin to relax.
5. Take short breaks
Change your stressful environment, listen to your favourite music or meditation, clear your workplace of clutter, take a short break, go for a walk outside your workplace if possible. Physical movement will help you restore your emotional balance.
6. Take care of your health
Limit your intake of unhealthy foods (sugar, refined carbohydrates, caffeine, alcohol and trans fats). Increase your intake of healthy foods and vitamins, drink green tea and more water.
Keep a balance and pay attention to your physical and mental health. And remember that dealing with stress is an ongoing process, and it is important to seek an individual approach to overcoming it.
In our company, the emotional well-being of employees plays a key role. We not only provide opportunities to develop professional skills, but also ensure a cosy and friendly working environment. That is why we periodically conduct trainings to help everyone better understand and manage their emotions for a successful career.
Join our team — you will feel comfortable with us!
