How to handle stress – stress management techniques
The WHO defines stress as “any type of change that causes physical, emotional or psychological strain. Stress is your body’s response to anything that requires attention or action. Everyone experiences stress to some degree. The way you respond to stress, however, makes a big difference to your overall well-being.”
Stress can influence your work and life in a negative way – you can lack sleep, loose focus, feel like you are stuck and unable to do anything or it can even trigger hair loss, eczema and other medical issues. Luckily there are several techniques on how to handle stress.
In 2018 a study that relied on the popular meditation app showed that meditation has led to reduced stress by 14% over just a 10-day period. All you need to do is make a couple of minutes a day to start your meditation exercises. You can use any app or videos available, find the best fit and try it every day. After a period of time you should see results. You can write down how you felt after each meditation to see the journey you have gone through so you can check on your progress or see if you are not stuck and need some additional help.
When you exercise your body reduces levels of stress hormones (such as adrenaline and cortisol) and stimulates the production of endorphins which elevate your mood. They are also responsible for you to feel relaxed after the workout. Not only will the exercise keep your body at work but it will keep your mind free of the neverending daily work struggles.
Organize and prioritize
This tip applies both for your work and your home. Clean desktop and clean house will ease your mind. The act of cleaning itself can be stress relieving. Declutter your desktop and your wardrobe and get rid of everything that is just taking up your space and makes you nervous when thinking about it or looking at it. Finish all the unfinished business and prioritize your next steps.
Use digital tools to simplify the way you work
Go through your to-do lists daily and clear the tasks you have finished already. Set reminders and use a shared calendar with your colleagues. Agree with them for a weekly check-up both on work related and mental health related issues – is the workload overwhelming? If yes, make them and your manager knows.
To keep your focus, block all unwanted digital distractions. In our app AppBlock, just as the name suggests, you can block all the apps you know will keep you from working. With the premium account you can block as many apps as you wish and create personalized blocking schedules so you can focus on what needs to be done in your workday.
Don’t forget to get enough sleep
Create a bedtime ritual. Keep the digital devices out of your bed, read a book and stick to warm light before your bedtime as blue light from screens can disrupt your natural circadian rhythm.
If you are used to scroll on your phone before sleep, block the apps before your bedtime using the Strict mode tool, so you will not be tempted to use the phone. Read a couple of pages of a book instead or create a habit of buying newspapers or magazines and read on paper what you would otherwise read on your screen before going to sleep.
You can also try to meditate before your sleep if you find the daytime disruptive for this sort of activity.