Do you have deadlines you need to meet? Are you working longer hours? Skipping meals? Not getting enough sleep? Are your stress levels about to hit the roof?
How do you know if you are stressed? Symptoms include headaches, upset stomach, fatigue, dry throat, grinding teeth, muscle aches, breathlessness, inability to sleep, depression, trouble concentrating, withdrawing socially, overeating and even drug and alcohol abuse. Long term stress will make you ill by affecting your immunity, digestion and heart so it is important for you to take steps to overcome stress.
At work stress increases if you have poor assertion skills, too much pressure, too little time, demands for unrealistic deadlines, not enough support and poor communication. Attitude is also important. Remember you are working as part of a team.
Either way whether its work or person stress we need to do something about it as quickly as possible.
Below are quick tips to lower stress – fast! Try a few and see the difference:
- Take several deep breaths to ease the tension and help you relax by allowing more oxygen into your body.
- Unclench your Jaw – a lot of stressed people clench their teeth or even grind them while sleeping. Try and release your jaw as often as you think about it.
- Play a calming CD – especially when you are stuck in traffic or running late. Remember – better late than DEAD on time!
- Take a course – to help you focus, build some new goals and manage your time so you have spare time.
- Take time out – it’s amazing the difference made by a change of pace. If you sit around in an office, get up and do something energetic. If you work physically hard, sit down and have a rest.
- Eat well – Often, when we are rushed or stressed we neglect the healthy foods and grab something quick and easy. Try to have a balanced diet of fresh fruit and vegetables, lean meats, cereals and grains. Take a daily multi-vitamin to supplement some of the nutrients you may be missing. Extra Vitamin B complex, Vitamin C, Potassium, Magnesium and Calcium will also help. St John’s Wort is excellent for depression but check with your doctor if you are on other antidepressants. Even one of these when you have PMT will take the edge off those cranky and sad feelings.
- Get enough sleep – there is nothing worse than trying to function if you are too tired. Everything seems overwhelming if you do not get enough sleep. If you have sleep problems consult a natural therapist who can find the cause and help with supplements and aromatherapy.
- Balance work and play – it is important to take a minimum of half an hour a day for yourself to chill out. Look at how you organise your time and delegate what you can. Balance family time and personal time.
- Get enough exercise – Summer is coming. Now is the time to start to maybe take a walk at lunchtime or after work. Lack of exercise makes the body sluggish. Exercise releases endorphins, strengthens the cardiovascular system, lowers blood pressure, builds up immunity and provides an outlet for pent up frustration.
- Relax – Learn relaxation or meditation skills to help you unwind and let go. Join a meditation class, yoga or Tai Chi or simply buy a guided meditation cd and play it at home in your allotted quiet time. You will be surprised what a difference it makes even if you only do it 3 times a week – once each day of the weekend and once during the week. If you have no time on the weekends to allot yourself a half hour to chill out to this then please consult someone for help with your time management before it could be too late.
