No matter how easily stress builds up throughout the day, you can just as easily counter it from the comfort of your desk. Try these 10 ways to help reduce stress, improve your mood, and increase productivity at work.
1. Write down your problems
Whether you're anxious about preparing an important presentation or the results of a future project, simply writing down your concerns can help reduce stress and improve productivity. Worrying about an evolving situation impairs short-term memory by draining your brain's "processor" power. By writing down problems, you stop replaying them over and over again in your head and find the true sources of stress. As a result, your short-term memory resources will be freed up, and you will be able to perform more efficiently when the need arises.
2. Deal with plain water
One of the most effective "ingredients" in the fight against stress, experts call plain water. Moreover, it can be used both inside and on top. Even just contemplation of water calms the nervous system and reduces stress levels. Its sound is often used for meditation.
Swimming
Swimming may help. It is a powerful anti-stress factor, as it gives an aerobic load, strengthens the cardiovascular system, speeds up metabolism, and heals the spine.During swimming, endorphins are intensively produced - hormones of happiness that improve mood and appearance, relieve tension and lower stress levels.
Baths, washing, and showers
Baths, washing, and showers are also useful - especially contrasting ones. But pay attention to how you feel: if you feel tired after a bath, you may have been in a state of chronic stress for a long time.
Drinking water
Drinking water helps neutralize the effects of stress. Often, at the time of nervous tension, the body experiences spasms. They, in turn, block the feeling of thirst - we forget to drink. This can lead to dehydration, and lack of water stimulates the production of the stress hormone cortisol.That is, by refusing to drink, you can aggravate your condition, become more irritable, experience a panic attack, increase anxiety. Conversely, if you drink water, your anxiety level will decrease. This will help you cope with stress faster. That is why, in moments of strong emotional upheaval, a person is offered to drink a glass of water - this helps to partially relieve stress, provide the body with the necessary amount of fluid to overcome stressful reactions.
3. Watch funny videos
Laughter and smile have a positive effect on the nervous system, and its activity.
Laughter therapy
One minute of laughter therapy relieves mental stress, like 45 minutes of exercise. Laughter for 5 minutes removes the state of depression, improves the condition of the heart and lungs. The activity of the facial muscles during laughter stimulates the blood supply to the brain, increases mental performance.
Hormones released during laughing
Laughter is a special way of breathing. When a person laughs, his inhalation is prolonged, and his exhalation is shortened, the lungs are completely freed from air due to the intensity of breathing. When a person is under stress, a large amount of hormones is released - adrenaline and cortisone. By laughing, we reduce the level of these hormones to a minimum, helping the body to produce endorphins - hormones that dull mental and physical pain.
However, laughter has been proven to be the perfect antidote to stress. Laughter relaxes the muscles of the body and oxygenates the blood. It improves the cardiovascular system; trains the heart promotes oxygen circulation and metabolism; increases immunity.
4. Try Progressive Muscle Relaxation
Progressive muscle relaxation is a method in which, by consciously tensing certain muscle groups, a state of deep relaxation of the whole body is achieved. Consistently, within a few seconds, each muscle is tensed, thus relaxation is achieved.This relaxation technique relieves muscle tension resulting from stress. You need to tense and then relax the main muscle groups for five seconds each. This will help slow your breathing and heart rate, stabilize your blood pressure, and help you relax.
5. Breathe deeply
You don't have to go to a yoga studio to experience the full benefits of deep breathing, which can lower blood pressure, help you relax, and calm your nervous system. Plus, it's a great way to relieve stress—quickly, efficiently, and discreetly, even in a crowded office. Just inhale for four counts and then exhale for four counts.
6. Look out the window
Take a few minutes to just look out the window and take notes. Admiring nature (real nature, not the picture on the monitor) helps to relax and slow down the heartbeat, and by dreaming, you unleash your creativity and can find an unexpected solution to the problem.
7. Take up a soothing hobby
Spend ten minutes knitting, read a chapter of a detective novel, tend to a bonsai plant - whatever your hobby, it helps you take your mind off work and focus on your favorite pastime, which means it is a fantastic opportunity to reduce anxiety and stress. You can adobt any hobby which you love to do like reading books,doing excercise, running or jogging, watching shows or your favourite movie spending time with loved ones and travelling e.t.c
8. Snack but don't overeat
We are often recommended not to eat in stress, but sometimes you can treat yourself to a treat without harming your figure. In fact, a healthy snack contributes to a slight increase in blood sugar and, as a result, a good mood. The main thing is not to reach for a box of donuts, but to choose foods that have proven to be effective in combating stress, such as berries, nuts, dark chocolate and oatmeal. Also, do not forget that you should eat slowly, enjoying every bite, and not chew on the run.
9. Call friends
When you communicate with a close friend, your body's production of the stress hormone cortisol decreases, and talking with a loved one can trigger the so-called "relaxation response". So the next time you are worried about signing a new client, call a friend or mom.
10. Turn off the monitor for 10 minutes
Monitors of computers and smartphones, TV screens attract our attention from the moment we wake up until we go to sleep. The resulting computer vision syndrome leads to eye fatigue, headache and neck pain, nausea, and increased anxiety and depression. So try to switch off as often as possible - literally. Instead of checking out social media during your break or texting a friend, turn off your monitor, close your laptop, and let your eyes rest. Read a book or magazine, go for a walk or make yourself a cup of coffee and chat with a colleague.
Conclusion
We live in an era of high technology, which, on the one hand, has greatly simplified our lives, on the other hand, made us more prone to stress. We always need to conform to something, often give up our own individuality. The higher pace of life leaves us no chance to be alone with ourselves. Chronic fatigue accumulates and undermines health.
But no matter how easily stress builds up throughout the day, you can just as easily counter it .Try these 10 ways to help reduce stress, improve your mood, and increase productivity at work.
Thank you
You must be logged in to post a comment.