Stress at work can have a number of sources. Some of the most common include increased workloads, the pressure to perform well, longer work hours, downsizing, and issues with coworkers. Increased stress levels can lead to disengagement, reduced productivity, and greater absences. Bigger issues include sickness, depression, and problems at home. As a result, you want to monitor your stress level each day and take steps to combat potential issues before they get out of hand.
Make a list of the personal and professional tasks you want to accomplish for the day or week. Your goal is to create a balance between work and family time and social and solo activities each day. Then, distinguish between the activities you need to do and the activities you should do. Place your required activities at the start of each day and the activities you should do later in the day. Allow enough time to finish one activity before beginning another. Also, schedule 10- to 15-minute breaks throughout each day and an hour for lunch. You need time to get up from your desk, take a walk, eat healthy foods, and clear your head.
Engage in aerobic activity every day. Increasing your heart rate for at least 30 minutes helps elevate your mood, energy level, and focus. Your body and mind are better able to relax then. Breaking up your exercise into three 10-minute intervals can be just as effective as exercising for a half hour all at once.
Consume just enough food and beverages to provide the energy needed to stay productive. If you eat too little and experience low blood sugar, you may become anxious and irritable. Or, if you eat too much, you may feel lethargic. Instead, try consuming small meals throughout the day. This can even out your blood sugar level, maintain energy, and keep you focused.
Get at least 7 hours of sleep each night. This reduces your vulnerability to anxiety and insomnia. You are better able to maintain emotional balance when you are well-rested. Going to bed and getting up at the same time each day can promote rest at night. Disengaging from mobile devices an hour before bedtime can help as well.
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