Shortly before, due to the drop in coronavirus cases, many offices resumed working from the office. However, in view of the resurgence in Covid-19 cases, many offices are now going back to working from home. This uncertainty at work can cause stress. Workplace stress can be exhausting, both mentally and physically.
In fact, due to the rapid changes in the way work gets done, you may also find it difficult to keep your mental balance. And that can even affect your productivity. So how often do you find yourself under stress in the workplace? Do you feel overwhelmed and unable to deal with the situation? If this sounds like you, let us tell you that you are at high risk of burnout. To prevent it and reduce your stress level, we have the suggestions of an expert.
To find out more and discover ways to deal with or reduce stress in the workplace, HealthShots spoke to Dr. Sonal Anand, Psychiatrist, Wockhardt Hospitals, Mira Road, Mumbai. Ready to find out?
Here’s how to deal with stress in the workplace:
1. Stress management
Stress management basically refers to the techniques, strategies, and practices that can help reduce the overall level of stress or stress-based symptoms. Dr. Anand says, “Identify the main source of daily stress and try to work on it. Keeping a daily schedule really helps with time management.” Preparing ahead of time can help relax your mind and prevent last-minute anxiety. Plus, with proper stress management, you can increase your potential and performance at work to perform better than ever before.
2. Time for me
Some people do not understand the importance of solitude. We’re not saying stay isolated all the time, but spending some time alone helps you find YOURSELF. It can help you put first and reset your life. What can you do in your “me time”?
Dr. Anand says, “Daily schedules should include personal ‘me’ time in the form of exercise/yoga/meditation. These activities may be short, but when done with focus they can provide maximum benefit, including reducing stress in the workplace.
Mindfulness can work wonders when it comes to calming your stress and anxiety level. “Practicing mindfulness in daily activities can help you get things done on time and even provide a little more free time,” says Dr. Anand. Aside from this, mindfulness can help boost confidence, brain health, and the flow of energy in your body. In fact, in the long run, you’ll feel calmer, have fewer negative thoughts, be less frustrated, and have less stress.
Also, read: Practice These Yoga Moves to Reduce Work Stress and Improve Your Health
4. Take breaks
It doesn’t matter if you work from the office or from home, taking breaks from work in between is really important for your mental health. And if you avoid taking adequate rest, you can end up losing focus and concentration, developing neck or back problems, fatigue, and eye strain, which together can stress and frustrate you.
“Taking short breaks in between also has the benefit of preventing burnout,” says Dr. Anand.
5. Reduce screen time
Work on managing your screen time throughout the day, but especially at night. Increased exposure to screens can lead to eye problems. Not only this, but it can even disrupt your sleep cycle, depriving you of sleep. Screen use should be limited if you don’t want to worsen your eyesight.
Also, read: 5 warning signs that your workplace is toxic to your mental health
Advice: Reduce screen time at night and avoid it for at least 1 hour before bed.
6. Sleep well
“Having a proper sleep routine helps your body heal and better prepare for the next day,” says Dr. Anand. If you have trouble sleeping, follow these tips:
* Set your bedtime routine
* Create an ideal sleeping environment
* Turn off the screens, mobile, tv, laptop, etc.
* Avoid items containing caffeine before bed
* Eat dinner at least 2 hours before bedtime
* Meditate or practice breathing exercises before bed
Note: Try to get adequate 7-8 hours of sleep.
7. Listen to your favorite music
If you are at work and feel stressed, listen to your favorite song (try listening to pop or rock music). Listening to music has a calming effect that can help you feel relaxed and stress-free. In addition to this, it has a positive influence on your mind, therefore it can certainly cheer you up and improve your mood. You can also dance while listening to music (not at your workplace, please!).