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Workplace Wellness

August 5, 2020

5 Tips To Help Manage Your Stress.

 

Whether you work in an office, or work at home, there is always going to be pressure that sometimes feels like you're going to explode.

 

Who helps you deal with this?

I did some research a couple of years ago and asked businesses that had over 20 staff, what they did for their workplace wellness.

Most of them looked at me completely blankly.

This surprised me that they hadn't thought about it at all.

then I delved deeper and they mentioned that they could access external mental health practitioners if they felt they needed to.

There was NO preventative measures in place.

 

Now that Covid is here, and we are working remotely, we don't have our colleagues checking in on us on a regular basis.

We don't have the opportunity to download, to brainstorm around the lunch table, we don't have the ability to vent.

 

This can lead to even more stress.

 

Who is going to manage this for you?

No one can but you.

 

Learning to acknowledge the lead up feelings and physical reactions to stress, the racing heart beat, the shallow increased breathing, the tightness in your chest (N.B not everyone gets this, and you may have different symptoms) will allow you to take preventative measures, before anything gets out of control.

 

Here are 5 ways to manage your stress at work.

 

1. Prioritize.

When we have so many plates in the air it may feel as though we can't hold them all up and they will come crashing down on us.

Maybe decide which plates are important to keep spinning, and put the others aside.

 

2. Stretch and move

The stress hormone cortisol, gets released into our bodies during times of anxiety and stress. Animals have found a way to naturally release this hormone - they shake it off.

Humans haven't evolved to naturally release this hormone, and it can cause nasty side effects if it stays on our bodies.

So what to do about it?

Move.

Learn how to safely stretch your limbs and move your body depending on your fitness levels. 

 

3. Have good smells around you.

Smell is the strongest of the senses and is best able to influence brain activity. Olfactory bulbs are part of the limbic system and directly connect to the areas of the brain that process emotion and learning. I use my oils in a diffuser in the house and a air vent freshener in my car.

 

Here are some good choices.

1. Lemon. This scent promotes concentration and has calming and clarifying properties that are helpful when you're feeling angry, anxious or run down. Lemon also has antiviral and antibacterial properties and can help fight sore throats and colds by boosting the body's immune system and improving circulation.

2. Lavender. This essential oil has calming properties that help control emotional stress. Lavender has a soothing effect on nerves and can relieve nervous tension and depression as well as treat headaches and migraines.

3. Jasmine. Like lavender, jasmine it is also used to calm nerves, but this oil is also commonly used as an anti-depressant because of its uplifting capabilities that produce a feeling of confidence, optimism and revitalized energy.

4. Rosemary. This is the perfect Monday morning pick-me-up. In addition to improving memory retention, rosemary has stimulating properties that fight physical exhaustion, headaches and mental fatigue. Rosemary can also be used topically to relieve muscular aches and pains.

5. Cinnamon. The stimulating properties in cinnamon can help fight mental fatigue and improve concentration and focus.

6. Peppermint. Try peppermint when brainstorming. An energy booster, this scent invigorates the mind, promotes concentration and stimulates clear thinking.

 

N.B. Use the most natural essential oil you can find. 

 

4. Mindful Moments

As a meditation teacher, I recognised that everytime I mentioned meditation to someone who is stressed, they would automatically say to me, "I don't have time."

This is when I thought of the concept of taking mindful moments.

Take a moment now:

  • Place your feet softly and evenly on the floor, 

  • sit evenly on your bottom and relax your muscles here.

  • Soften your shoulders

  • relax your hands

  • soften in between the eyes

  • bring your attention to your belly

  • take 3 soft slow breathes in through the nose and out through the mouth. 

That's it.

Do you feel better?

That was just a mindful moment.

 

5. Mindful Ingestion

Is 10 cups of coffee a day really that great for you?

Are you scoffing down that sweet thing because you're embarrassed to let anyone know you're eating it?

Why are you embarrassed?

If we stop and think about what we are eating and drinking for a moment, are they the best foods to support our bodies through a stressful day?

Are they laden with sugar that will give you a high, but the fall will make you feel disgusting?

Here are some great drinks and foods to have handy on your desk to prevent you from being too tempted.

  • Herbal Tea Helps Promote Feelings of Warmth and Calmness

  • Dark Chocolate Offers an Antioxidant-Rich Indulgence

  • Whole Grains Provide a Mood-Boosting Way to Carbo-Load

  • Avocados Offer Stress-Busting Omega-3 Fatty Acids

  • Warm Milk Can Help You Get a Good Night’s Sleep, Aiding Stress Management

  • Nuts Are a Great Stress-Busting Snack and They’re High in Healthy Fat

  • Citrus Fruits and Strawberries Contain Vitamin C, Which Help Fight Stress

  • Probiotics Can Create a Healthy Gut Microbiota, Helping You Manage Stress

  • Foods High in Fiber May Reduce Stress and Anxiety

Source: https://www.everydayhealth.com/diet-nutrition-pictures/how-to-reduce-stress-with-diet.aspx

 

All of these ideas, plus more, can be found in the

'Stress Less At your Desk Card Pack.'

Available in the US here: Card Pack

Available in Australia here: Card Pack

 

 

If you or anyone you know are suffering from stress and anxiety and it has gotten beyond the level of self help, please do not wait to reach out and get support. Even a phone call can make all the difference. 

https://www.beyondblue.org.au/

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© 2017 by Breathe and Be Mindful - Victoria Yuen.