The job demands of a dictatorial boss and a hectic work environment often make us easily stressed. Do not underestimate this, because office stress that comes easy can jeopardize the health of our hearts.
stress in the office which is also called work stress It can disturb the metabolism of the body. A little pressure at work can sometimes make us more productive and improve our performance. However, excessive or chronic stress in the office can increase the risk of cardiovascular disease. According to Suzanne Sorof, MD, president of the American Heart Association’s Southwestern Chapter, it’s how we treat ourselves physically and mentally that affects our stress levels.
The following are a series of tips that you can apply to avoid the pressure and stress of the office:
Decoration workspace.
Arrange and decorate your work space according to your taste. Photos of friends or family will make us feel more relaxed and comfortable at home. When you feel frustrated you can see photos of your loved ones, this will make you feel more relaxed. This has been common for many office workers in an effort to avoid office stress. In addition to photos, we can also decorate your workplace with magazine clippings, writings in the form of inspirational quotes, writings about jokes or comics or novels that can be read at leisure. Also be sure to put objects or things that can cast a negative mood as a garnish.
Leave the office for a moment.
An easy way to escape the pressures of office stress is to get out of the office for a few moments. At lunchtime, you can simply walk around the office. Walking around the office park and getting some exercise can lower bad (LDL) cholesterol and raise good (HDL) cholesterol. Maintain your body’s natural rhythm by stretching slightly between jobs. Mainly when we work overtime, it will adjust the level of the body to the load it faces.
Set up your work desk.
Experience has taught us that a messy arrangement of desks and filing systems contributes to some degree to creating stress in the office. Therefore, in addition to being furnished, it is necessary to have a good distribution of your desk. Separate things or documents that you need. Make a list of the things you must do in order of importance and deadlines. Set the file by group, the distinction of colors can also help make it easier to find and collect them again. Save the calendar as well to make sure of the day and date of a job that needs to be completed. Tidy work desk will make your work more organized and help to avoid stress.
Do not forget to eat.
The hustle and pressure of work often makes us forget about breakfast and lunch, even working overtime often makes us forget about eating.
Food and moods are interrelated. If you’re feeling irritable, it may simply be because you haven’t eaten. Breakfast in the morning and lunch is very important. With enough energy burned from food, your body will be ready for the pressure and stress of the office. Enjoy your lunch hour exchanging thoughts with your classmates, but also, don’t forget to choose foods with good nutrition.
Phone friends.
When you feel about to have stress at the office, take a break and take the time to call your family or friend. Select a comfortable and relaxed place for a phone chat. Say hello to your outside world, because the pressure comes when we are too focused on work and forget that there is another life out there.
Take a short break from work.
When you’re working on big projects or conducting a series of negotiations on the phone, a short break can help you refocus. Use the time with your coworkers to talk about it outside of work, or just plan a ‘watch together’ weekend. The short way to de-stress from the office can also be done easily, like resting for a while and watching the sun.
Maintain your body’s water content.
Drink plenty of water and avoid drinking too much coffee at work. Caffeine produces “tense energy”: we feel powerful, but indirectly we also feel tense. You can increase productivity but also without realizing it, tension will slowly lead you to stress. Especially if you keep increasing the dose of coffee, this will lead to a cycle that is not good for your body. Water is very powerful in maintaining the fluid level in the body. Enough water in the body will decrease your willingness to consume less healthy foods when the stress of the office hits.
Listen to music.
Without a doubt, listening to your favorite music is capable of releasing the pressure. Select the songs that can lift your mood through headphones or earphones. many people listen relaxation music while working to avoid the stress of the office and many companies allow their employees to do this.
Write your feelings.
Writing down or typing your concerns, complaints, or things that you feel are a problem can make it easier for you to forget them. After you finish writing or expressing things that stress you out in a blank document, you can delete or delete the post. This will help you to forget more quickly the problem or the stress of the office that is attacking you. Don’t be too specific when writing the problems and make sure you don’t send the text to anyone.
Mental vacation.
You can relax mentally and your mind just at work, like in your chair. Sit with both feet on the ground, close your eyes, breathe and relax, imagine a vacation or another comfortable place you want to visit.
Use all five senses to develop your imagination about the place, such as what it tastes like and what the sound sounds like. Embed in your mind this message or motivation that you want to hear, for example “I want to be more productive.” When you open your eyes, hopefully you’ll feel like you’ve just returned from vacation with no more office stress, but a fresh frame of mind for work.
Avoid office gossip.
When you meet other colleagues in the living room or pantry, avoid gossip. Giving feedback on gossip will get you into the gossip circle. Sometimes gossip about office life will make us more acceptable to colleagues. However, you have indirectly aligned yourself to become the next victim of gossip. And that’s when the rumors will start to be a burden and disturb your mind to focus on work and thus increase your stress at the office.
Watch a funny video.
At first, when stress becomes apparent, take a moment to look at your favorite funny videos or funny photos. Open a free video streaming site and select the videos or photos that can spark your sense of humor.
Laughter and a little fun They are able to release tension at work. Try this to avoid your office stress.
Extension.
Release tension with some body movement, because relaxation will help neutralize the stress of the office. Psychologist Katherine Muller recommended the “robot/ragdoll” technique, which can be performed in a chair or standing up.
Tighten the muscles of the body as a whole (can be done with various ranges of motion), hold for 20 seconds. Then release the tension by relaxing the body like a puppet (rag doll), hold for 20 seconds, repeat five times.
Do not hold your breath for a long time for people with high blood pressure and cardiovascular problems. For these people, progressive muscle relaxation is more recommended.
Sports.
Set aside time to exercise. This can be done after work or on the weekends. Create a sports group with office colleagues such as a futsal, badminton or cycling group that takes place once a week. You can also do physical exercise on a regular basis. Most people feel like they don’t have time to exercise because they always run out of time to work and rest. This is hardly acceptable. Spending just a little time exercising will make the ‘rechargeable energy’ kick in faster and improve our immune system, as well as increasing its power to combat office stress.
Stress talk.
Discussing work stress with colleagues to a certain extent is capable of relieving office stress and solving problems that arise at work. Share with colleagues about the problems encountered, but do not get involved in gossip, because gossip will lead to new pressures. Choose the people you can trust to share with and try to understand the problems and stress that other colleagues face too, making friends in the office to allow you to share your problems.
Have a good job and avoid office stress!