Workplace stress: Work pressure has become a part of everyone’s life in today’s corporate and professional environment. Completing targets, managing deadlines, coordinating with the team and fulfilling several responsibilities together, they all often cause mental and physical stress. For a long time, such pressure not only affects your performance, but it can also affect your health, sleep and personal life. In such a situation, it is important that you adopt the right way to handle the pressure, so that your mind remains calm and the work does not affect your mental balance.
Here we have brought you 7 easy and effective Calming Techniques which will help you to stay relaxed and work better even under office pressure.
1. Deep Breathing Exercises
When the work pressure increases, our breaths become shallow and the level of stress hormone in the body increases. Deep and slow breathing provides sufficient supply of oxygen to the brain, which immediately feels peace.
How to do:
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Sit straight on your chair, close your eyes.
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Take a deep breath slowly from the nose and count to four.
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Stop breathing a few seconds, then leave slowly from the mouth.
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Repeat it for 3-5 minutes.
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This method immediately relaxes your brain and body and you feel more focused.
2. Taking a brake and stretching
Working in front of the screen for hours continuously increases both mental fatigue and physical tightness. By taking small brakes, your brain remains fresh and you are able to manage pressure better.
How to do:
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Take a 5 minute break every 1-2 hours.
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Get up and do a little walk in the office.
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Do light stretching of the neck, shoulder and back.
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This improves blood circulation and also makes your mood good.
3. Prioritizing Tasks to the task (Prioritizing)
Often the work pressure increases because we try to do all the work together. If you organize the work with the correct priority, the stress can be significantly reduced.
How to do:
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Make a two-do list at the beginning of the day.
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First handle the necessary and deadline work first.
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Do or delegate small and less important tasks later.
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When you have a clear plan, you have less feeling of workload and mental pressure decreases.
4. Maintaining positive thinking
Negative thoughts rapidly dominate the brain at the time of work pressure. It eliminates your energy and makes it difficult to find solutions to problems.
How to do:
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Remind yourself that this situation is temporary and you can handle it.
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Repeat positive sentences such as “I am capable” or “I can complete this work”.
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Avoid negative self-tracks and focus on removing the solution.
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Positive thinking increases your confidence and keeps you calm even under pressure.
5. Stay hydrated and take healthy snacks
When you are immersed in work, often forget to drink water and eat the right food. This increases fatigue and irritability in the body, which makes stress even more felt.
How to do:
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Place a bottle of water on your desk and drink water from time to time.
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Take healthy snacks like nuts, fruits or salads instead of chips and junk food.
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Right catering and drinking enough water keep your brain active and keep the body energetic.
6. To resort to music or meditation
A miraculous music can show a miraculous effect in light music or 5–10 minute meditation work pressure. It relaxes your brain and increases concentration.
How to do:
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Listen to soft instrumental or nature sounds during the break.
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Use the meditation app and calm the mind by closing the eyes for 5 minutes.
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This method is very effective in reducing stress and improving mood.
7. Maintaining Work-Life Balance
If all your time and energy is just working, the work pressure will make you mentally and physically tired. Give equal importance to the life outside the office.
How to do:
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After office time, be completely disconnected from work.
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Take time out for family, friends and hobbies.
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Relax the weekend completely and prepare yourself for the new week.
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When your life is balanced, the effect of work pressure also feels less.
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