Gearing up for a new week? Beat workplace stress with these tipsPublished on: 24 April 2022, 12:00 pm IST
Shortly before, due to the decline in the cases of coronavirus, many offices resumed work from the office. However, in view of the resurgence in Covid-19 cases, many offices are again now shifting back to work from home. This uncertainty at work can cause stress. Workplace stress can be exhausting, both mentally and physically.
In fact, due to the rapid changes in the way work is done, you may also struggle to maintain the mental balance. And that can even take a toll on your productivity. So, how often do you find yourself down with workplace stress? Are you feeling overburdened and unable to deal with the situation? If this sounds like you, let us tell you that you’re at high risk of being burnt out. To prevent it and in order to reduce your stress level, we have an expert’s suggestions.
To get more insights and to find out ways to deal with or reduce workplace stress, HealthShots spoke to Dr. Sonal Anand, Psychiatrist, Wockhardt Hospitals, Mira Road, Mumbai. Ready to find out?
Here’s how to deal with workplace stress:
1. Stress management
Stress management basically refers to the techniques, strategies, and practices that can help to reduce the overall level of stress or stress based symptoms. Dr Anand says, “Identify the main source of daily stress and try to work on it. Maintaining a daily schedule really helps in time management.” Preparing in advance can help relax the mind and prevent last-minute anxiety. Also, with proper stress management, you can increase your potential and performance at work for greater output than ever.
2. Me time
Some people don’t understand the importance of solitude. We’re not saying you stay isolated all the time but spending some time alone helps to find YOURSELF. It can help you put first and reset your life. What can you do in your “me time”?
Dr Anand says, “Daily schedules must include personal ‘me’ time in the form of exercise/yoga/meditation. These activities could be short but when done with a focus they can deliver maximum benefit, including reducing workplace stress.
Mindfulness can work wonders when it comes to calming your stress level and anxiety. “Practicing mindfulness in daily activities can help in completing things on time and even give a little extra free time,” says Dr Anand. Apart from this, mindfulness can help in boosting confidence, brain health, and the flow of energy in your body. In fact, in the long term, you’ll feel calmer, have less negative thoughts, be less frustrated, and have lower stress levels.
4. Take breaks
No matter you are working from office or working from home, taking breaks from work in between is really important for your mental health. And if you avoid taking a proper break, you may end up losing your focus and concentration, developing neck or back issues, fatigue, and strain in your eyes—which all together can make you stressed and frustrated.
“Taking short breaks in between gives the advantage of preventing burnout also,” says Dr Anand.
5. Reduce screen time
Work on managing your screen time throughout the day, but especially at night. Increased exposure to screens can lead to eye issues. Not only this, it can even disturb your sleep cycle, making you sleep deprived. Screen usage should be limited if you don’t want to worsen your eyesight.
Tip: Reduce screen time at night and avoid it for at least 1 hour before sleeping.
6. Sleep properly
“Having a proper sleep routine helps heal the body and prepare better for the next day, says Dr Anand. If you’re facing difficulty in sleeping, follow these tips:
* Set your bedtime routine
* Create an ideal sleeping environment
* Shut off the screens, mobile, tv, laptop etc
* Avoid caffeine contain items before bedtime
* Have dinner at least 2 hours before bedtime
* Meditate or practice breathing exercises before going to bed
Note: Aim for proper 7 to 8 hours of sleep.
7. Listen to your favourite music
If you are at work and feeling stressed, listen to your favourite song (try to listen to pop or rock). Listening to music has a soothing effect which can help you feel relaxed and stress free. Besides this it has a positive influence on your mind, therefore, it can certainly brighten you up and cheer your mood. You can also dance while listening to music (not at your workplace please!).