Here Are 9 Ways to Reduce Stress

Do you relate to any part of this scenario?

You have a crucial task at work. You’ve spent countless hours trying to complete it, staying at the office even when you should be going home. As a result, you barely see your friends and family, and you can’t remember the last time you had a proper breakfast or ate lunch anywhere other than your desk. Exercise? Hardly.

Here are a few ways to take care of your health when your job becomes overwhelming, and prioritizing your well-being is more important than ever:

1) How to Stay Healthy: Start by Talking to Your Boss

The lifestyle described above is far from ideal, yet it is one that many people find themselves in. Before starting meditation, running, or any other healthy practice, try to eliminate the source of your stress by talking to your boss about your workload. Should you be the one handling all tasks? Or is there an opportunity to delegate them to someone else? How urgent are your tasks?

You can mention your past achievements as proof of your competence, but acknowledge that your current stress levels may impact your future performance. Be honest about the pressure you’re under. Your boss wants and expects the best from you, and hopefully, they will understand that overburdening you is unfair. When discussing with your manager, you might bring up topics that could benefit everyone. Suggest that your boss engages in more frequent one-on-one communication with the team or that healthy living tips be displayed on the company’s internal screens

2) Take a Step Back

Even if you have a healthy work environment, society often glorifies overworking. Consider how modern culture influences your stress: Would your colleagues think less of you if you left on time? How much do you value your free time compared to getting a promotion? Reevaluate your work-life balance. If work is consuming too much of your time, it’s okay to take a step back.

3) Exercise When You Can

Reducing your workload and designing a stress management strategy with your boss can help alleviate excessive tension, but it won’t always eliminate all stress factors.

• In such cases, make an effort to exercise whenever possible.
• Hit the gym in the evening.
• Do small exercises like squats and push-ups by your desk throughout the day.

Exercise is a natural stress reliever because it releases endorphins, so don’t deprive yourself of this benefit.

4) Meditate in the Mornings

Stress increases the amount of cortisol hormone in your body, leading to negative effects such as increased blood pressure, anxiety, and sleep disorders. Practicing meditation and breathing techniques can help reduce the adverse effects of stress while also helping you stay grounded.

5) Prioritize Sleep

Sleep is still somewhat of a scientific mystery, but it’s clear that we need it. Sleep deprivation can impair your mental and other bodily functions, so be disciplined about getting at least seven to nine hours of sleep every night. Your body and brain will thank you for it.

6) Consume Nutritious Foods

Stress often leads you to turn to unhealthy foods to combat depression, anxiety, and these feelings. This is only a short-term fix and will harm your body in the long run (you may even start to feel stressed about your eating habits). Remember that health and nutrition go hand in hand, so be proactive about eating well to have the energy you need to be productive throughout the day.

7) Spend Time with Loved Ones

What’s the happiest and most fulfilling time for you? Spending time with family and friends could be one of your answers. Humans are social beings; they need to interact with others to thrive and survive. And making friends at work can help you feel less lonely. Additionally, spending time with loved ones gives you more opportunities to talk about your stress rather than turning to ) unhealthy coping mechanisms.

8) Seek Professional Help

If you’re struggling to manage how stress affects your health, speaking with a professional therapist or counselor would be wise. While all of the above practices can help alleviate stress symptoms, a licensed therapist can help you manage your emotions in a healthy way. A third-party perspective from a professional who is not a friend or family member is invaluable because they can hold you accountable for techniques that improve your mental health and suggest lifestyle changes.

9) Make Time for Your Hobbies

According to research, an eight-hour workday is too long. Unless you’re one of the lucky few who work in an area they’re truly passionate about, dedicating your mental energy or focusing uninterrupted for several hours at a time isn’t quite feasible. If your company isn’t willing to reduce your work hours, make time for hobbies that bring you joy during your free time. Planning your week around therapeutic hobbies like art, music, and sports can help you find balance

Stress can make you forget to take care of your health. However, the more you prioritize your well-being, the fewer symptoms of stress you’ll experience.