How to effectively handle work related stress
The statistics on stress at workplace are staggering with half of respondents in studies reporting that they face higher than normal stress levels at work. Stress is a silent killer and can lead to serious health issues like stroke and heart attack. Stress at the workplace could be due to excessive workloads, unclear responsibilities, lack of control, unrealistic deadlines and noisy work environment.
While it is a good thing to be competitive and excel in whatever you are doing, it is also very important to learn to tackle stress and take life easy. Remember, we live only once! here are some simple and effective ways to handle workplace stress:
1. Seek support at work
Research has shown that having one good friend at work reduces the chances of quitting. Sharing your thoughts with another person not only reduces the stress levels but also might lead to discovering new ways to handle tough situations. Take proactive steps to be more friendly and sociable at work.
2. Manage work better
Try prioritizing better and not expecting perfection in every task. In case your role is over-loaded, try talking to your manager to reduce the load or if possible, delegate some work. Accept that you have certain limits to your productivity and do not try to prove yourself by over-working.
3. Get moving
It is a proven fact that exercises in any form reduces stress levels. Try to exercise for half an hour daily in the form walking, swimming, playing a sport or running. You can take short walking breaks at work that can add up to half an hour in a day.
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4. Try breathing exercises
Breathing deeply for four counts on inhale and exhale can reduce stress levels immediately. You can try alternating breathing exercise i. E. Long inhale with one nostril and exhaling with the other nostril, which brings focus and energy in the morning before starting work.
5. Take a power nap
10 minutes of shut eye goes a long way in recharging your tired brain. Any longer than 15 minutes will end up making you groggy. Just put your head down on the desk, and clear your mind of all thoughts for 10 minutes.
6. Eat right
Food has a big role to play in determining our stress levels. Avoid processed food, sugar and high amount of refined carbs like flour, white rice etc. Maintaining your blood glucose levels by eating more complex carbohydrates that are slowly digested like ragi, jowar, bajra gives you steady energy levels throughout the day.
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7. Get enough sleep
Over-worked employees often cut back on sleep and try to squeeze in work at night. Over the long term, this practice can severely impact your health and leads to more stress. A restful night's sleep of at least 6 hours is mandatory for all adults. Lack of sleep causes irritability and diminished ability to deal with stress. Avoid looking at laptop, tv or phone screens when you are trying to fall asleep.
You have to take charge of your own work-life balance and draw the line where you feel uncomfortable since no one will do it for you. Over-working might give benefits in the short term in terms of recognition and promotion, but it causes emotional, mental and physical burnout in the long term. Stay healthy, stay happy.
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I am suffering from skin already from 1 year it means nourishes but pimples are present on body pls give recommended treatment.
Sir I have many pimples on my skin .nd because of that I have many spots and holes on my face. I had tried many medicines but no one work perfectly .please send some solutions about my problem.
How to get clear skin from acne scars! And clear skin from this issue. Suggest a good medication to come out from this problem.
Sir I have dandruff problem in my hair and itching problem in my hair, so what is the remedies for this problem?
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Hello doctor, I am 23 and suffering from constipation or incomplete bowl evacuation for the past 3 years. I have tried everything from fibre, water to laxatives but nothing worked and I am totally afflicted now. I have a general query that is there any type of treatment or therapy that can get back me to life?
I am suffering from severe dandruff problem. It gives me lots of itching if I do not have a head bath daily. I suffer from hair fall too. Earlier I have tried a shampoo called scalp+ recommended by one doctor. I worked well but again after stopping it my prob has started. Please do help me.
Can the high LDL cholesterol patients can also intake ghee? Pls advice. We observed the LDL cholesterol as 146. Pls suggest us some healthy ways to maintain back the correct level of LDL with diet habits (food list) and exercises.
Hello, I have nailed my pimples and caused dark spots on my face, please suggest me some good cream to remove that dark spot as soon as possible.
It is said that Ghee has high cholesterol content, being so how does it do good for heart and obesity. Can cardiac patients consume Ghee daily. If so what quantity?
Sir how to increase quantity of platelets in blood. Last week I am suffering from viral fever and in blood checkup my platelets were low it is 104000. Now I am healthy but still I have an doubt that I have low platelet s. How can I increase my platelets in blood naturally thank you.
Sir I am having normal blood, ECG and urine test But having 150/90 BP and suffering headache. Wat I do.
I had unprotected sex with my boyfriend day before yesterday but he did NOT finish inside me. I took an I pill immediately after that. The day I had sex was the 17th day after my last period (fertile window). Also I suffer from PCOS. Is there anything to worry about? My next period is due on 18th but I am always irregular. Please help.
Blood pressure is the thrust exerted by the blood against the artery walls or blood vessels. A certain count of blood pressure is necessary for blood circulation, but anything excessive may prove to be trouble. A reading above the count considered normal; 140/90 (mmHg) may induce symptoms, such as short breath, severe headaches, nosebleeds and anxiety.
Any sort of hypertension during pregnancy can take a toll on the baby.
1. Preeclampsia is a condition wherein, the blood pressure peeks high after 20 weeks of conception accompanied by traces of protein in urine and functional disorders in a few organs.
2. Hypertension might often result in the delivery of an underdeveloped (abnormally small size) baby.
3. High blood pressure might also give rise to a complication wherein, one might have to go for Caesarian section rather than a normal vaginal delivery.
4. The placenta detaches itself from the uterine wall much prior to the delivery.
5. Preeclampsia escalates one’s risks of suffering from heart disorders or other cardiovascular diseases.
6. It restricts the blood flow to the placenta (an organ nourishing the baby), thus cutting off adequate supply of oxygen and nutrients to the fetus.
Signs and symptoms:
1. Excessive protein content in urine
2. Impaired liver functioning
3. Low urine levels
4. Nausea or vomiting
5. Intense pain and tenderness in the upper abdomen
6. Problems in eyesight such as double vision or temporary loss of vision, light sensitivity and blurriness.
7. Abnormal swelling
8. Persistent and a severe headache
Medications do meddle with pregnancy. However, certain medications are considered safe to be used for keeping blood pressure levels under control. These include Angiotensin Converting Enzyme (ACE) inhibitors, Angiotensin Receptor Blockers (ARBs) and Renin Inhibitors. However, do consult a doctor to get your dosage administered accurately.