Occupational or work-related stress is something most of us have to face each day in some way or form. Heavy workloads, extra hours spent in the office, or even taking work home, and the pressure of impending deadlines can push us closer to the edge. Did you know that absences from work attributed to stress multiplied between 1995 and 2004, and that most heart attacks occur on Mondays.
People can get stressed on work for variety of reasons that may include their job roles, tasks that require more time spent on the job, bad interpersonal relationships within the team, poor management style from those in charge, environmental factors or career concerns, like job insecurity. These stressors lead to a less satisfied and ultimately less productive workforce.
It is important to take stress seriously and to try to find a way to alleviate stress that suits you best. Here are a few simple techniques that can help you to relax and focus better.
Hear the Noise
We live in the world plagued with noise. Background noise in offices is proven to reduce our ability to concentrate and disrupt our memory. Common workplace noises, ranging from the noise coming from a photocopier to humming or ringing can really reduce our work output. We learn to live with that noise and don’t even notice it consciously, but some part of our brain has to pay the price for absorbing the messy audio overload, and the result is often that we simply can’t pull in our best performance.
There are many solutions available for reducing noise pollution, with one of the simplest and most effective being wearing headphones. As far as the systematic reduction of the noise pollution, good insulation, noise-reducing curtains and grouping noisy machines in closed spaces should reduce noise overall.
Laughing out loud is proven to lower the level of cortisol, a hormone that our body produces when we are under stress. It also induces the production of endorphins in our hypothalamus and pituitary gland, normally produced during times of excitement. When you feel stress building up, chat with someone that makes you laugh or watch a video that makes you smile. This will lighten the load and boost your mood. But when we are concentrated on a task or under pressure, laughter doesn’t always come natural. Make time for a break and remember to breathe and laugh from time to time.
Adequate intake of water is 2.2 liters for women and 3 liters for men in a moderate climate. We need a lot of water each day in order for us to function as well as we can. Water makes for about 60 percent of our body weight, and we lose it constantly through breathing, perspiration and using the restroom. Even a mild dehydration, which can occur easily, will drain your energy as your body will not be functioning normally. Don’t wait to feel thirsty and drink fluids regularly.
Breathe deeply and concentrate
Our hectic lifestyles often force us into overdrive, as we have to think about several tasks that require our immediate attention while we are running late with still more tasks to take care of. Take the time to gather your thoughts. It’s easy to get nervous when you let them run around uncontrollably. Breathe deeply and concentrate on just one thought. Try to focus on your senses and notice as many details around you as you can. This will help you to relax and tackle the next challenge as focused as you can be in that situation.
Mary Ann Keeling is a dedicated online writer focused on various business and health related topics. She is currently writing about ways to minimize dangerous effects of work related stress by applying noise reduction solutions.