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Burnout is very common when not taking precautions in identifying the stressors. By burning both ends of a candle, it is very easy to burn ourselves emotionally and physically. Usually, when people are stressed, their breathing is shallow, which starves the brain and body of oxygen and adds up to the increased levels of stress. Shallow breathing affects the cardiopulmonary and immune systems.

Whenever you start feeling that you are stressed, try to concentrate on taking deep diaphragmatic breaths. Inhale through the nose seconds and exhale in the same interval. Within a few deep breaths, you should start feeling less stressed, calmer and balanced.

What Is Guided Imagery?

It will help you to clear your mind and body. You should practice this exercise more often even if you are not stressed. The body needs enough oxygen amounts at all times. Another exercise that includes breathing in its practice is practicing mindfulness. Also, meditating for 10 minutes every day using techniques such as guided visualizations, deep breathing, yoga, repeating phrase consisted of few words etc.

You can even set a timer for 10 minutes so you can relax without being worried about the time. Make sure to get enough sleep of approximately 8 hours. Good night's sleep helps in recharging the body and mind and preparing you to deal with all of the stressful situations during the day in the best way possible. Poor sleep contributes to decreasing the ability to cope with even normal stress situations, is negatively affecting the mood and rational thinking, is decreasing the productivity and creativity for the day, etc.

All of this helps in increasing the stress levels. Even though chronic insomnia is linked with excessive stress, not having a proper sleep schedule is one of the contributing factors.

How to Reduce Stress With Breathing Exercises

We have written a related article - Why We Sleep. There are some techniques for having better sleep:. Have a sleep schedule - Every day, try to go to bed and get up at the same time. This way you will set your own internal clock to fall asleep a lot quicker, as well as wake up at the same time without using the alarm clock.

For this to be successful, try to avoid sleeping more than usual on the weekends, because it can ruin your schedule. Have an 8-hour sleep - People are most productive when having proper 8-hour sleep. This is the optimal amount of sleep that helps most of the adults to operate at peak performance. The light that is emitted from these devices is suppressing the production of melatonin in the body, which can disrupt sleep. Take power naps of 20 minutes during the day. These naps as their name states are highly regenerative. But you should not overdo them, because most likely they will disrupt your sleep rhythm.

Before going to bed , try to focus on soothing activities, like listening to music, reading, etc. Regular exercises of any type- gym, yoga, pilates, swimming, cycling, walking, dancing, kickboxing, etc. These endorphins help in releasing stress, sleeping better, feeling better, having better concentration, higher energy levels and at the same time exercising is keeping you fit and in better shape.

When stressed, muscles tend to become tense, and exercising helps in relaxing them and increasing the blood flow and oxygen throughout the body. Choose a sport that is enjoyable and will get you moving every day or several times a week. Exercising helps in getting your mind off stressful events. Trying to focus on your body movements at the moment, then stressing about certain situations, is a form of conscious meditation, which will help in calming your mind and body. In your day's schedule, make time for minimum minute exercises.

There is a study that found that exercise of any type is just as effective as antidepressants for eliminating depression, without poisoning the body with pills. Try to have as many walking breaks as possible, starting with walking on your lunch break. Each week or month gives awards to the colleagues that have walked or have been active the most.

Bodies that are well-nourished are a lot more prepared to cope with stressful events. The majority of people tend to eat unhealthy foods and drink alcohol as a way to manage stress. Why does this happen?

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Our brain, when we are stressed is releasing the cortisol hormone. This hormone increases our cravings for sweet, fat-laden, and salty foods such as burgers, pizza, and more. These foods bring temporary pleasure, but at the same time make us lethargic and unable to resolve all of the problems before us, which in turn will make us more stressed.

Drinks and foods that have high sugar levels in their composition might give you instant energy, but after a while will leave you edgier than before. Start your day with a well-balanced breakfast, and keep your mind clear, focused and concentrated during the day with eating at least three healthy meals rich in complex carbohydrates. If you are not sure what to consume and whatnot, here are some tips:. These foods rich in omega-3 acids are also mood-boosters;.

Managing Stress: Tips and Techniques

Tips on what to avoid:. Usually, when we are stressed, our cravings for something sweet and comfort foods are high. Actually, these foods are causing your energy levels to rise fast and crash even faster, which can make your stress even worse. Every thought or emotion that we experience is creating a chemical release in our brains and bodies, which then affects our emotional and physical health and our overall well-being. Setting a positive mindset and trying to focus on your accomplishments, achievements, and positive aspects of your life can boost your mood, your self-esteem, which will eventually boost your motivation for achieving your goals.

Negative thinking and focusing on the negative aspects of every situation will only deprive your motivation and energy. Instead, think positive about your work, give yourself positive statements, celebrate the small accomplishments, and avoid negative colleagues. All of these things will help you change the way you experience everyday stressful situations. One of the most important strategies for managing workplace stress is proper time management. You need to be aware of your capacity for the day and take up as many tasks as you can complete.

If you plan to do numerous tasks in a short period of time, you will end up stressed and frustrated. Your schedule needs to be balanced. Try to create a balanced schedule by analyzing your current schedule, making time for your friends and family, time for other social activities, etc. You can use a calendar to plan all of your weekly activities. Get up minutes earlier than usual. Having some spare time to prepare for work will help you in getting to your office without rushing and worrying that you will be late. Reaching the office a few minutes early will enable you to take a deep breath, prepare for the working day, and do your tasks with ease.

Rescheduling tasks over and over again will only make you more stressed. Try to separate the tasks in tasks that are urgent and need to be done within the day and tasks that can be scheduled or eliminated. You can even use time management tools to help you with this task separation. For example, you can use the Eisenhower Box. Learn to say no. It is important to learn to say no to things that might stress you out. We have written a related article - Ways to Be Productive at Work. Going through hour workday without breaks, by the end of the day will leave you exhausted and will affect your health eventually.

It is very hard to walk away from a big task or a project but having short breaks to get away from your desk throughout the day will help you in recharging and be more productive. Having a light conversation over lunch with your friends and family can boost your mood and lower your stress.

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Without proper planning, our work will consume us. Planning ahead by organizing and prioritizing our tasks, helps us in managing workplace stress. After all, feeling overwhelmed by work is one of the biggest stressors. Try to avoid clutter on your desk. Keep your workplace well-organized and neat. We have written a related article - Manage Your Brain at Work.

With the ever-changing priorities and deadlines sometimes it can be very difficult to define which tasks need to be done first. This way you will be more efficient and less stressed. There are a few tips that will help you in managing your workplace stress by organizing and prioritizing:. Set your goals. When you have a clear vision of your goals it will be a lot easier to see which of your daily tasks are aligned with your goals.

In addition, by using your goals you can evaluate the task importance.

If the task is bringing you closer to your set goals that its completion is a priority. Start with the most important tasks first, especially if they are not the most pleasant thing to do. This way you can go through your day a lot easier. Set realistic deadlines. If you set realistic deadlines on your tasks, you will get them done in a timely manner. Large projects tend to be overwhelming, so try to break the project into smaller tasks, and complete them one by one.

Delegate tasks.