Written by: Shaniece Benson, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Work stress is at an all-time high. No matter where you work, most jobs come with an element of stress. It is often not just hard on your mind as we struggle to keep up with the workload, deadlines, problem-solving, crisis management, and social relations. It is also hard on our bodies. Whether you are on your feet all day moving around or sitting, it puts repetitive strain on the body. Mental and emotional stress is also taken out on our body as it impacts our nervous system and impacting our physical health.
3 tips for stress management at work
Work stress has several consequences, from more benign (getting more colds and flues) to more serious (metabolic syndromes and heart disease). It can also lead to anxiety, depression, and burnout which can be taken into our home life and impact our relationships with our families, friends, and self. Learning how to manage your stress and move it out of your body is key for your mental and physical well-being.
1. Start and End Your Day Calm
Developing a morning and evening routine that will set you up for greater success with way less stress. When you start your day off late, scrambling out of bed, getting the kids ready, or gulping down coffee as you battle rush hour traffic. It will leave you arriving at work already stressed. Developing a morning routine where you give yourself enough time to start; with good nutrition and a positive mindset. Try starting your morning with a 10 min yoga class or a 10-minute meditation on insight timer or listen to a podcast while you get ready; you will arrive at work with way more energy.
2. Include Self-Care in Your Work Day
The best self-care is when it is built into your day. It can be hard to think about adding things to your day, but instead think about just changing the way you do things that better support your well-being. Some ways you can build stress-reducing activities in your day include:
Staying organized with to-do lists and avoid multitasking. Breathe with your stomach (diaphragm); this helps to regulate your nervous system, helping you to access it more calmly. You can also intentionally take 5 deep slow breaths through your nose, making the exhale longer than the inhale every time you drink some water or go to the bathroom.
Speak Kindly To Yourself. Self-compassion is a key part of well-being. When you speak kindly to yourself, you also help regulate your body. Self-compassion comes from a part of our nervous system that is calm. If you are unsure of how to be compassionate with yourself, Kristen Neff has a lot of free resources and exercises to help you learn this skill.
3. Move Your Body:
Stress activates our sympathetic nervous system, also known as the “fight or flight” part of our nervous system. It is okay and normal to spend some time here, but when we experience chronic stress, it has several negative consequences on our mental and physical health. When we move into survival mode, our brains shut down and our body tenses up. It is important to unwind your body from stress to prevent long-term damage.
You can find creative ways to move your body that feels good to you. It does not have to be a lot of movement; 15-20 minutes a day can be enough. You can do a 20-minute virtual yoga session, go for a walk after your lunch break, get guidance from a fitness coach, gym, dance or whatever feels the best for you go with it.
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Shaniece Benson, Executive Contributor Brainz Magazine
Shaniece is a High-Performance Fitness & Lifestyle Coach who empowers busy professionals to step into success through her 1:1 fitness training & lifestyle coaching. Featured in Southern New Hampshire University, SDVoyager, SHOUTOUT SOCAL, and Zovio for her unique and effective ways of tackling limiting beliefs and creating a new regime to feel good from the inside out.
Inspired by a drive to change the narrative of familial history connected to a variety of health conditions, Shaniece began to change some habits and fall in love with fitness. In doing so, she noticed a dramatic shift not only in her physical but also in her mental health. With her energy levels soaring and confidence boosted, Shaniece wanted to shout from the rooftops how incredibly great this all felt; and how simple it could be for others to do the same.
Thus, BloombyShaniece was born, a blog specifically designed to share content that would help women grow and embrace their true potential. She later began to work with professionals from an array of backgrounds in helping them not only to lose weight but also to encourage them to live an all-around healthier lifestyle. With training and coaching sessions specifically tailored to individual needs, Shaniece empowers her clients by informing, supporting, and celebrating them in making big changes as they embark on the journey of living their best lives.
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