7 Best Ways to Kill Workplace Stress
Medikoe Wellness Expert
80 feet road indira nagar, Bengaluru Jan 2, 2020
Stress is somewhat a state of mind of depression, distress or a feeling of uneasiness due to causes of failure, danger, or adversity. It is a prevalent state of emotion that the population is suffering out of fear and agitation.
Workplace Stress Causes
Some of the factors that usually prompt work-related stress include:
Extended hours with a heavy workload
Alterations within the organisation
Changes to duties
Lack of autonomy
Poor working environment or Lack of proper resources and equipment
Insufficient skills for the job
Few promotional opportunities
Poor relationships with colleagues or bosses
Crisis incidents, such as an armed hold-up or workplace death
Workplace Stress Effects
An Assocham study released in 2016 stated that about 42.5% of employees undergo stress and depression. “Because of demanding programs and schedules, high-stress levels, and performance-linked perquisites, notably in private sector, nearly 42.5 per cent of employees are troubled with depression or common anxiety disorder, in comparison with government employees who are with lesser levels of psychical demand at work.” The report revealed.
Cases like that of Ranjan Das, former chief executive officer (CEO) of SAP India, who died of a critical heart attack four years ago are not that surprising anymore. Despite being a young fitness freak (He was only 42), he underwent a stroke due to the extreme amount of stress that a massive number of corporate honchos in India Inc. are subjected to in today’s uber-competitive world. What worsened his infirmity was his sleeping hours (A super-low 4-5 every day).
Again, more an ever-growing standard than an exception in present-day corporate India. A survey by enterprise lobby Associated Chambers of Commerce and Industry of India in 2012 unveiled that due to unyielding schedules and exceptional stress levels, nearly 78% of corporate workers in India sleep less than the average of six hours a day, causing severe sleep disorders.
How to Overcome Workplace Stress?
Can stress really kill you?
No, your stress IS killing you. Right now.
Without stressing you out further, here are six ways, how:
Stress increases the risk of heart disease1 and other cardiovascular dysfunctions (Fundamentally inflating the possibility of a potential heart attack multifold).
Stress can cause digestive illnesses like Irritable Bowel Syndrome that activates stress-related disorders such as anxiety and depression- these again intensify the chance of heart disease.
Stress significantly reduces the lifespan of your cells, from which a body is made up
Stress and anxiety attack your immunity system, which makes you inclined to all kinds of chronic and acute conditions.
Stress heightens the venture for Diabetes 2- one of the biggest killers in India.
Stress messes with your body’s sleep cycles, thereby causing insomnia, anxiety, and depression. All of these diseases link back to highly increased chances of Cardiovascular Diseases, Hypertension and Diabetes 2.
Workplace Stress Management Strategies
Easier pronounced than performed, we know, but here are a few tried and tested ways:
1. Sleep Well
A healthy sleep of at least 7-8 hours every night is essential for keeping stress at bay. Nevertheless, if you discover it tough to fall and stay asleep, here are a few measures you should take up:
Keep your sleep cycle uniform by going to sleep at the same time and waking up at the same time every day.
Cut down caffeine intake after 6 pm
Elude drinking liquor before proceeding to sleep; it lowers sleep quality significantly even if you think it helps you fall asleep faster
2. Exercise Regularly
Exercising releases stress-fighting and happy hormones such as endorphins and serotonin, which keep you calmer and lighter over a long period. Exercise also boosts productivity and mental alertness by as much as 25% and motivation by 40%, according to studies conducted by Bristol University. So cycle, weightlift, Suryanamaskar or dance your stress away. (There are countless options of stress-busting exercises!) Take your pick!
Meditation, which frequently gets more straightforward and productive with regular practice, is useful in not only attacking stress but also raising your immune system, building mental coordination and keeping you relaxed and cheerful.
4. Consume Right
If you are likely to develop stress and anxiety, several foods can benefit you get rid of that panicky sensations. Eat dark chocolate, sip green tea, milk or even pop some Popeye food. Yes, the leafy greens in your lavish palak paneer aid you stay peaceful while maintaining your iron intake game active. Let Spinach set sail your stress ashore!
5. Cut Vices
It not only covers the general suspects such as tobacco, liquors and drugs but also junk food and refined sugar! The latter two can be fatal because they function as significant triggers to different threatening circumstances such as obesity, diabetes, hypertension, heart disease and anxiety. Those crispy and crunchy potato chips are poisoning you with each mouthful, and they are right. (No single person can eat just one, because of its addictive ingredients that are carefully created to get you to covet more and more.)
Similar to meditation, this habit gets better with regular practice. Why is it one that is unquestionably worth acquiring? Multiple studies explain that optimists experience better coping mechanisms when confronted with stress. They have more powerful immunisation and tend to be emotionally, physically and mentally healthier. Relate to a cup half full, and you’ll soon see the cup of your life flourishing.
7. Healthy Sex
Assure that you have a healthful sex-life. Sex raises your overall state of mind, lessens stress levels, and encourages you to sleep better. So much easier to get the sleep after some satisfying intercourse. After all, there is a purpose for the All Work, No Play aphorism.
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