Monday is here again and everyone dreads those blues in the starting of the week. With deadlines approaching and new releases launching by the end month it can be difficult to manage the load of stress that comes with work. I find it essentially important to start my week with some morning mediation, a cup of green tea and a great breakfast to keep my stress alarm at bay. Getting some good morning calories is essential to staying focused and energized all day. So how about we dwell on some top tips from Forbes by Dr. Deepak Chopra a leading pioneer in the field of medicine, an internationally known author, speaker and founder of Jiyo.com (a site on personal and social transformation), has taught everyone from Oprah to average people how to reduce stress.
6 Tips to Reduce Work Stress:
1. Deep Breathing Exercise
Everyone is different, however breathing can be a vital activity to keep you stress free. Taking short breaks during work and practicing some basic breathing routines can help bring down high blood pressure which also induces a relaxed feeling that can keeps you in an engaged mood all day at work. There are several apps available on breathing exercises to keep you calm and focused through work like Calm and Breathing Zone for mindful techniques.
2. Don’t Worry
Focus on the moment and present, do not worry about the unknown. If you have a problematic task and you worry about it all day, that two problems already to solve. Therefore Dr. Chopra recommends to concentrate on what you are doing at the moment. Mindful breathing and meditation can help you focus on the now of events rather than future worry of things to come.
3. Do One thing at a Time
Multitasking can create a lot of unwanted stress, and the precision to detail is also lost while trying to execute several work functions at one time. Its best to ask for help and sometimes delegate work responsibilities. Dr. Chopra states that failure to focus on quality of work and rather concentrate of quantity of work, leads to a sense of burnout and exhaustion which can further deteriorate your passion at work , “The conscious mind can only do one thing at a time. So when you think you’re multitasking, you’re actually switching from one thing to another very fast. For example, if I’m checking my text messages or my email and I’m speaking to you at the same time, I’m actually doing neither. I’m just switching from one to the other, and that messes up neural networks. In fact, it’s the one thing that gets worse with practice. The more you do it, the worse you get. So try to do just one thing at a time. It will be much less stressful.”
4. Get Enough Sleep
Getting seven to nine hours of sleep is the easiest way to transform your work life and reduce stress. You will be less irritable and minor problems will be easily manageable.
5. Laughter is the Best Medicine
Out of a busy day at work its always good to take a lunch break and share some laughs. This can also mean just watching something funny or sharing a joke with a colleague at work. Its a great way to reboot your energy at work Dr. Chopra recommends, “Finding a five-minute cartoon on YouTube or watching old clips of Candid Camera, whatever is funny to you. It’s a break when you laugh, and you’ll be surprised how easily it also breaks the stress.”
6. Learning the STOP RULE
Stress can accumulate into chronic stress over time therefore if your’annoyed at work its best to stop and restart. Chopra says, “S stands for Stop, T means take three breaths and smile, O stands for observe the sensations in your body which brings you into the moment and P means proceed with awareness.” Its the best way to stop the vicious cycle of stress and put a pause to continuous allostatic load.
So Garager’s, take some time out of your work space to de-stress, breathe and be in the moment! Keep calm and share a good smile