© 2017 by Breathe and Be Mindful - Victoria Yuen.

It's all about how you can stress less

How To Manage Your Stress At Work.

What may happen if you don't manage your stress?

Work-related stress doesn't just disappear when you head home for the day.

When stress persists, it can take a toll on your health and well-being.

A stressful work environment can contribute to problems such as headache, stomachache, sleep disturbances, short temper and difficulty concentrating.

 

Chronic stress can result in anxiety, insomnia, high blood pressure and a weakened immune system.

It can also contribute to health conditions such as depression, obesity and heart disease.

 

Compounding the problem, people who experience excessive stress often deal with it in unhealthy ways such as overeating, eating unhealthy foods, smoking cigarettes or abusing drugs and alcohol.

So what can we do about it?

Keep track.​ Keep a journal for a week or two to identify which situations create the most stress and how you respond to them. Record your thoughts, feelings and information about the environment, including the people and circumstances involved, the physical setting and how you reacted. Did you raise your voice? Get a snack from the vending machine? Go for a walk? Taking notes can help you find patterns among your stressors and your reactions to them. Then you will be prepared for these times and you will be able to take measures to calm your breathing to prepare yourself, do a mini meditation, perhaps have a healthy snack to keep your blood sugars stable, or take a walk in the fresh air. 

Develop healthy responses. Instead of attempting to fight stress with fast food or alcohol, do your best to make healthy choices when you feel the tension rise. Exercise is a great stress-buster. Yoga can be an excellent choice, but any form of physical activity is beneficial. Also make time for hobbies and favorite activities. Whether it's reading a novel, going to concerts or playing games with your family, make sure to set aside time for the things that bring you pleasure. Getting enough good-quality sleep is also important for effective stress management. Build healthy sleep habits by limiting your caffeine intake late in the day and minimizing stimulating activities, such as computer and television use, at night.

Establish boundaries. In today's digital world, it's easy to feel pressure to be available 24 hours a day. Establish some work-life boundaries for yourself. That might mean making a rule not to check email from home in the evening, or not answering the phone during dinner. Although people have different preferences when it comes to how much they blend their work and home life, creating some clear boundaries between these realms can reduce the potential for work-life conflict and the stress that goes with it.

Take time to recharge. To avoid the negative effects of chronic stress and burnout, we need time to replenish and return to our pre-stress level of functioning.This recovery process requires “switching off” from work by having periods of time when you are neither engaging in work-related activities, nor thinking about work. That's why it's critical that you disconnect from time to time, in a way that fits your needs and preferences. Don't let your vacation days go to waste. When possible, take time off to relax and unwind, so you come back to work feeling reinvigorated and ready to perform at your best. When you're not able to take time off, get a quick boost by turning off your smartphone and focusing your attention on non-work activities for a while.

Learn how to relax. Techniques such as meditation, deep breathing exercises and mindfulness (a state in which you actively observe present experiences and thoughts without judging them) can help melt away stress. Start by taking a few minutes each day to focus on a simple activity like breathing, walking or enjoying a meal. The skill of being able to focus purposefully on a single activity without distraction will get stronger with practice and you'll find that you can apply it to many different aspects of your life.

American Psychological Association 

Victoria has been a meditation teacher for 12 years

She has designed a system called 

mindful moments.'

Taking small 'moments' during the day, allows you to maintain a healthy calm outlook and manage your stress at work.

Victoria has put them into a handy card pack that can be taken anywhere.

You will be able to use these cards at work to release tension, calm your thoughts, lower your blood pressure and heart rate.

You will feel the benefits of thousands of years of mindfulness knowledge in just a few moments. 

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Learn how to release your neck and back pain

Loads of Extras

This makes a great gift for a person who is stressed at work