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Felling Stress may be costlier to you in more ways than you realize in routine life. In addition to the physical and emotional toll, work-related stress and strain could affect you professionally too. It is at times quite natural to feel tense at work when you are tasked with deadlines and meetings. It is of utmost importance that one must take care of their mental health and keep it in priority so that stress doesn't break you down. However, you can't drop everything to meditate or take a bubble bath while working on an assignment or giving a presentation.
Below are five scientifically proven tips that might sound familiar to you but consider them to feel more relaxed. Start practicing these simple techniques and you are ready to tackle stress and anxiety.
Do rhythmic breathing exercises: Un-mindfulness is a trend that's on the rise today. With more and more people affected by stress and anxiety, this exercise brings back focus in the brain. It is all about focusing on the present, like your surroundings or current task. It also helps to divert your mind from regret over the past and fear for the future. It takes little time to master but it can be a great tool in the workplace.
It is a two to three minutes of simple, rhythmic-paced breathing.
Repeat for the remaining time, and notice how your breathing becomes deeper. “Rhythmic breathing has a mental effect, says Guide to Yoga." It draws your attention away from what is stressing you and toward what you're feeling, which has a calming effect. In addition, you trigger positive psychological changes.
Eat brain-boosting foods: Eating food isn't just a great trick for avoiding that ear-popping sensation, it's an effective way to relieve stress, too, "Put simply, what you eat directly affects the structure and function of your brain and, ultimately, it sets your mood," Instead of eating a bag of chips or candy, try to change your snack-machine habit. Researchers suggest eating foods such as walnuts, yogurt, and blueberries boost mental function and reduce memory loss over time. It could be a big boost to mental health and not mention helps manage a better waistline.
Put your phone away: Yep, it sounds crazy. Constant notifications from your phone, smartwatch or on your computer screen can make getting your work done extremely difficult. If you can find certain times during the day to put your phone away, it could help you concentrate. If missing important messages worries you, you can adjust your Smartphone settings to let calls from certain people ring or you could simply put your phone on silent and check it once per hour or once every few hours, depending on how many people you need to reach. This way constant alerts won't bug you.
Finally, talking with others is shown to help you respond better to work. If you're worried about your mental health at work, consider talking with a mentor or a trusted family member or a friend who can help you out to remain less stressed at work.
Listen to music: Listening to music can have an extremely relaxing effect on our minds and bodies; especially slow, quiet classical music is extremely effective in stress management and is an amazing tool for stress relief. The power of music is a well-established theory. It has a unique link to our emotions. Music is an intimate form of art and self-expression that touches people lives in many different ways. Depending on personal preferences and genres, lyrics, and tempos, music can have a calming effect that is perfect for stressful days in the office. Especially classical and instrumental music relaxes our minds and bodies by slowing our pulse and heart rate, lowering blood pressure and decreasing the levels of stress hormones. Before heading to work, create a playlist of your favorite relaxing songs that you can listen to during the workday. Not allowed to use headphones at work? Listen on your way to work or during your break.
Schedule time for emails: Email. Such a neat invention, but for some of us, our inbox is a bane to our work existence. Research shows that setting aside specific times for checking your email – as compared to checking them as they come in – can lead to lower stress levels. When subjects check their email three times a day, they experienced significantly lower daily stress levels than they did, when they checked their email for an unlimited number of times per day. Now you have an excuse for being a little more laid back when responding to those pesky emails – it's better for your health!