Regardless of your job or even if you love what you do, you surely felt the pressure of work-related stress at some point. These stressful elements are unavoidable whether it happens short term or long term. For short term, you may need to meet a deadline at a short notice or present in front of a huge crowd. However, when you experience work stress more often and it becomes chronic, handling it can be overwhelming. It can also be harmful physically, mentally, and emotionally.
What happens when you experience chronic or uncontrolled stress?
Unlike other causes of stress, work-related stress is something that will not instantly disappear. It’s something that you need to deal with everyday, especially if the stress is due to excessive workload, work isn’t challenging, or lack of social support. This is why stress can take a toll on your well being. If you want to immediately feel relaxed you can go to a Singapore spa to get a massage.
Short term stress can cause you a headache, short temper, sleeping problems, and difficulty concentrating. On the other hand, chronic stress can lead to high blood pressure, anxiety, insomnia, and weak immune system. It can even worsen any existing health problems you may have such as obesity, depression, and heart disease.
If you have a healthy lifestyle, it will be easy for you to cope up with stress. However, there are people who experience stress and deal with it in various unhealthy ways like smoking cigarettes, overeating, eating unhealthy foods, or heavy drinking drugs. This lifestyle will only worsen the situation.
To help you manage stress, here are some steps you can take:
Taking Steps to Manage Stress
Identify your stressors – keep track of what triggers or what causes your stress. You can even write it down in a journal for a week or two so you can identify which people or situations create the stress at work. It will help better manage how you respond to them. You can do this by recording the things that happened to your day, your thoughts, your feelings, and the information about your surroundings. This should include the people and circumstances in your environment. Ask questions like did you feel frustrated? Did you get mad at someone? How did you overcome the problem? What will you do if it happens again? Taking down these notes can help you find solutions or patterns among the causes of your stress and how you react to them.
Plan how to have a healthy response – if you cannot avoid your stressors, the initial reaction is for you to attempt to fight stress. You can either binge over unhealthy food or alcohol or burry yourself with more work. The best way to handle it is to do your best in making healthy choices the moment you feel the stress rise. For instance, exercise or yoga is a great stress buster. You can also alleviate stress by taking some time to enjoy your favorite hobbies or activities. Be it reading a book, traveling to a new place, going to concerts, or playing games, make sure to take some time for the things that make you feel relaxed or give you pleasure. Sometimes even if its as simple as getting enough sleep can go far in effective stress management.
Establish boundaries. In today’s digital world, it’s easy to feel pressure to be available 24 hours a day. Establish some work-life boundaries for yourself. That might mean making a rule not to check email from home in the evening, or not answering the phone during dinner. Although people have different preferences when it comes to how much they blend their work and home life, creating some clear boundaries between these realms can reduce the potential for work-life conflict and the stress that goes with it.
Learn some relaxation techniques – meditation, yoga, and exercise are just some of the techniques you can do to help melt away stress. You can start by taking just five to ten minutes in a day to focus on a simple technique like walking, breathing, stretching, or enjoying a meal. If these aren’t enough, you can simple go to a Singapore spa for a relaxing massage or go for a quick jog after office hours.