STAY GROUNDED [PART 2]
Stress is unavoidable – here’s how to manage it effectively
Everyone experiences stress.
Stress is our body’s innate, physiological reaction that triggers a release of hormones, allowing us to respond quickly to dangerous situations or challenges. It encompasses our “fight or flight” response. Stress is not always bad; it can protect us from danger and help us push through difficult tasks. However, too much stress can negatively impact our physical and mental health.
Chronic stress
Chronic stress
Chronic stress is stress that persists over long periods of time. It can lead to feelings of fatigue, insomnia, aches or pains and behavior changes. In the long term, chronic stress has been linked to cardiovascular diseases, diabetes, obesity, substance abuse, and mental illness.
Everyone experiences stress differently
Stress can look different for everyone. Some situations may cause stress for one individual, but not another. This is why it is important to get to the root of what is specifically causing stress for you.
Common sources of stress could include but are not limited to: dissatisfaction with career, excessive workloads, lack of opportunities, social or family demands, lack of supports, caregiving, interpersonal turmoil, or other obligations. Taking time to reflect internally may help identify root causes of stress.
Preventing bad stress at work and outside of work
At work, unmanaged stress leads to a decrease in motivation and eventually cause burn-out. In our personal lives, stress may reduce our morale and our ability to do the things we enjoy. We can equip ourselves to manage stress so that it does not impede our ability to function in our day-to-day lives.
Source: Hopkins Medicine
Here are some techniques to manage stress both in and out of work…
Here are some techniques to manage stress both in and out of work…
Reduce stress to prevent burnout at work
Reduce stress to prevent burnout at work
Take charge in the moment
It is normal for emotions to fluctuate during the workday and to feel periods of stress. To find relief from overwhelm, try walking outside, engaging in deep breathing exercises, or listening to calming music to ease your mind.
Take breaks
Take small breaks throughout the day to recharge, stretch and clear your mind. Consider setting aside time for activities you enjoy. Also ensure you take personal time or vacations to unplug and help you to relax.
Manage time and energy effectively
Time management can help us reach our daily and long-term goals more efficiently, which can ease feelings of worry. Try the following: using a planner or reminder app on your mobile device to track tasks, time batching, delegating tasks to avoid the burn of a heavy workload, setting boundaries around time, and setting aside un-interrupted work time.
Find perspective
Our bodies do not effectively distinguish between physical, dangerous situations and emotional situations; most often, the stress response is engaged in both scenarios. To combat stress in non-dangerous situations, consider your perspectives. Try reflecting on what is most important you, control what you can, and avoid overthinking minor, daily disturbances.
Manage stress in your personal life
Manage stress in your personal life
Socialize
Connecting with family, friends, or individuals in your community can boost your mood and take your mind off daily stressors. Try scheduling time, or even bringing another individual with you for daily errands.
Exercise
Movement can increase your feel-good endorphins and improve your spirits throughout the day 3. Try daily walks, workouts, or any other form of movement that energizes you.
Disconnect
It is normal to feel overwhelmed from constant exposure to the internet and media. Try setting time limits on social media scrolling or monitoring the content you view.
Unwind
Aim to have a consistent sleep schedule. Try setting aside time in your day to focus on relaxation. Consider meditation, yoga, or deep breathing exercises to decompress.