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9 tips to combat work stress

9 tips to combat work stress

1. Practice Self-Care

Make sure you’re eating a healthy diet, drinking water and getting enough exercise — consider taking up yoga. Maintaining a base level of health and work-life balance will only enhance other stress-busting techniques. Take VitaVocal's Anxiety stress Supplement to take control.

2. Get Physical

Be physically active for at least 30 seconds at frequent intervals throughout the day. For example, if you’ve been sitting at your computer for an hour, stand up and do 10 jumping jacks. Work in an open space? Make it a group activity! It will increase productivity, reduce stress and help with shoulder and neck tension as well as eyestrain.

3. Rest Up

Get enough sleep — ideally seven to eight hours each night. You’ll be better equipped to face daily challenges if you’re well-rested.

4. Catch Some Rays

Take a short walk. If you have 5 to 10 minutes at any point in the day, go outside! Even a 5-minute walk outside will pay for itself in increased productivity and creativity throughout the day.

5. Unwind

Try progressive muscle relaxation. This technique involves flexing and relaxing muscle groups one by one. Start by clenching and unclenching your hands. Then move to your feet and work your way up. Flex and relax every muscle group from your feet to your face.

6. Use Breaks Wisely

Resist the temptation to cruise Facebook, Buzzfeed, or other sites that suck you in—this doesn’t actually create a sense of relaxation. Instead, use your time to do something genuinely rejuvenating, like closing your eyes and taking a few slow, diaphragmatic breaths, or talking to a coworker.

7. Take a Breather

Find a couple of minutes to practice mindful abdominal breathing. Simply sit quietly, relax your muscles, inhale slowly and deeply through your nose, and exhale through your mouth. Focus on puffing out your abdomen with each inhalation, and avoid raising your shoulders or breathing only through your chest. Two minutes of deep breathing can really help reduce feelings of stress.

8. Keep Work at Work

Be mindful of letting work bleed into your free time. Set boundaries as needed. If you keep your work contained to the workday, you’ll be better able to cope with stressful situations because you’ll be rested and rejuvenated.

9. Seek Help

Examine your work environment and talk to your manager or your HR department if you feel that excessive stress is keeping you from performing at your peak. If necessary, consider finding a new job!