Table of contents:
- 70% of working Russians experience stress. Those who take care of children (nannies), elderly and sick people (nurses) are most susceptible to it. The second place belongs to catering employees. The third place was taken by doctors. But even office workers have stress very often. And its consequences can be dangerous for mental and physical health
- Causes of stress at work
- The path to tranquility
Video: Profession - Stress - Quality Of Life, Self-development
70% of working Russians experience stress. Those who take care of children (nannies), elderly and sick people (nurses) are most susceptible to it. The second place belongs to catering employees. The third place was taken by doctors. But even office workers have stress very often. And its consequences can be dangerous for mental and physical health
Let's immediately define the concepts. Distinguish:
- 1. Eustress, that is, "good" stress, is a state in which a person, overcoming obstacles, experiences pleasure.
- 2. Acute stress is a short-term negative reaction to difficulty or pressure.
- 3. Chronic stress - when emotional stress is constant.
Causes of stress at work
1. Toxic team relationships
- Humiliation, unfair criticism.
- Harassment.
- Ignoring, mobbing, bullying.
- Aggressive management, unfair distribution of responsibilities and bonuses, favoritism.
2. Nature of activity
- Boring, monotonous work.
- Avraly.
- Confusion in standards and priorities.
- Overly strict discipline.
Constant layoffs, layoffs, fines and demotions affect not only the punished employees, but also the entire team.
3. Working conditions
- Physical hazard or threat.
- Inconvenient furniture, insufficient illumination of the workplace.
- An inflexible or unpredictable work schedule.
- Heat, cold, smoke, noise, dirt.
- Failure to meet the deadlines for the payment of wages.
- Contact with human suffering (for example, with medics and rescuers).
4. Personal problems
Difficulties in the family do not remain outside the office. A person cannot concentrate on work, constantly being distracted by thoughts about their problems. At the same time, he realizes that he cannot perform his duties in the best way, and is worried about this.
The path to tranquility
1. Healthy sleep
Be sure to get enough sleep! Do not schedule any important activities for the evening, do not watch TV, and turn off your computer at least an hour before bed. Ventilate the bedroom, take walks in the fresh air. Keep in mind that stress is only exacerbated by lack of sleep, if the body is not resting, the reaction to stress can be dangerous to health and even life. No wonder stress is one of the main causes of strokes and heart attacks.
2. Healthy eating
Stress seizing is a bad way to go. And especially if they are trying to relieve tension with the help of sweets. Office teas with the obligatory chocolates, cookies and cakes are a common and very bad habit. If you don't have a cafe or canteen at work, bring a full meal with you, and instead of tea and coffee, drink rosehip broth or any other vitamin drink.
It's important to get enough of:
- omega-3 fatty acids (prevention of depressive disorders, also increase endurance, prevent disturbances in the functioning of the central nervous system, exclude disorders and frequent mood swings); Can be taken in capsules or omega-3 rich foods (such as cod liver)
- magnesium (prevents muscle cramps), can be taken as part of vitamin complexes or consumed foods rich in magnesium (for example, coriander, sage, basil, avocado, spinach);
- antioxidants (reduce the damage done to brain cells by cortisol, a stress hormone);
- B vitamins (under stress, the body spends them especially actively); as part of complexes or in many foods, such as legumes and beef liver.
3. Physical culture
Exercising is more than just muscle training. During physical activity, the same hormones are released into the bloodstream as during stress. This helps the body adapt and withstand stressful situations.
4. Psychological protection
Observe yourself for a few working days. When do you feel tired, apathetic, stressed, or irritated? Write down your observations. How often do you experience unpleasant sensations - every day or in some specific situations? Maybe you are annoyed by a particular employee or a certain part of the work? Answering these questions will help you develop a strategy for dealing with stress and preventing it from occurring in the future.
When tension arises, be distracted in any way possible: take a break, do some physical or breathing exercises, go outside for a while, slowly drink a glass of water, sort through papers, water flowers. Observe yourself - what is the best action to prevent stress build-up?
Don't try to relieve stress with alcohol. It is much better to set aside time for hobbies and for at least short travels. Even a day trip to a neighboring town is a vivid experience and a victory over routine.
