How to get rid of work stress fast

-Jan 21, Hannah Hargrave , Health -

We know we should work to live, not live to work but more often than not we can’t help the stress of work infiltrating our daily lives. If you want to get rid of work related stress quickly though, there are some fast and effective ways to do it. 

When work is constantly weighing on your mind you can be left looking and feeling totally drained. The knock on effect of a stressful job means not only you, but your loved ones feel the strain and life can certainly feel a little lackluster. 

To avoid total burnout, protect your mental health and still do your job efficiently there are some simple things you should take on board. 

Signs you’re stressed

A little stress is a good thing but if you’re constantly feeling overwhelmed and under pressure it can have a damaging affect on your mind and your body. 

An overload of stress can increase the risk of heart disease, high blood pressure, weight gain, and it’ll age you too. 

If you’re stressed, the likelihood is you know about it, but some people may not realise they’re suffering as badly as they thought. 

Here are some warning signs to look out for which show you’re stressed.

  • feeling depressed and irritable
  • trouble sleeping
  • tired all the time
  • headaches
  • aching muscles
  • lack of desire to socialise
  • low sex drive
  • stomach problems

Ways to reduce stress in the workplace

Make a list

With all the organisational technology which surrounds us, the simple act of taking pen to paper to make a list, doesn’t happen as often as it used to.

But a to-do list is a great way to focus on what you need to get done and the satisfaction you get from ticking things off gives you a well needed boost.

Just ensure your list is manageable or you’ll feel like failure when you can’t get it done. 

If you need advice as to the best way to write a list you can find it here

Take a break

When you have a a hefty workload it’s easy to think you don’t have time to take a break, even for lunch! But getting away from your desk is imperative and can actually improve your productivity. Make a commitment to go out for a 20-30 minute walk or try to make it a priority to eat your lunch outside. Fresh air is a great stress reducer and if you can go back into the office feeling a little refreshed everything can seem more manageable. 

Related: How walking faster can help you live longer

Exercise

We don’t mean you should take your 10.30am call while pounding the treadmill – although if you can, why not? – but exercise is key to reduce stress levels. 150 minutes of moderate exercise per day is recommended, so do your very best to squeeze it in. Exercise releases the happy endorphins immediately, keeps your heart healthy and is a stress busting superstar. Set the alarm half an hour earlier in the morning and get a quick workout done at home. Go out for a brisk walk at lunchtime or head to the gym instead of happy hour after work. You definitely won’t regret it and you’ll start feeling better about yourself instantly too.

Talk to someone

Bottling up your emotions can make them feel ten times worse. Release that tension by talking to someone about how you’re feeling. It can instantly make you feel calmer and more in control and knowing you have a support system is a big part of the battle. 

Whether it’s a colleague or a friend, reach out to them and unload some of your worries. They may not be able to fix your issues but just listening can make you feel less burdened. 

Eat better

Sitting at your desk gorging on unhealthy foods won’t just wreck your waistline it’ll leave you feeling fatigued and unproductive, which is stressful as it is. To do your job as effectively as possible you need to fuel your mind and body in the right way. 

Related: How to deal with sleep deprivation

Instead of fueling those stress levels with comfort foods, such as processed and sugar laden products, introduce a healthy diet filled with stress busting fruits and vegetables, healthy whole grains and lean proteins. 

There are foods out there which can lower your stress and leave you feeling so much better about yourself too. 

Sleep more

Your worries can seem so much worse at night. But lying awake panicking does absolutely nothing good for you. Quality sleep is vital for you to function properly and yet many people don’t get the recommended seven to nine hours a night. 

Just think how much better you feel about pretty much everything, when you’ve had a good night’s sleep. So make quality rest a priority. Learn to reset your body clock, and take on board tips to improve your silent slumber so that by day you’re far less stressed and way more able to take on what the day throws at you. 

For more information on stress and how to reduce it, read Lumity’s exclusive interviews with Dr. Rangan Chatterjee.

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