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    5 years ago · · 0 comments

    How To Reduce Stress at Work

    build self esteem mumIt’s easy to say “just relax”, but when you’re feeling overwhelmed and don’t know where to run first, you need a few quick fixes to get you back on track as quickly as possible. Below are a number of quick and easy ways to reduce stress whilst you’re at work:

    1) Write things down

    Often the feeling of being overwhelmed comes from having too much in your mind and hence relying on your memory to get you through. The worst part of neglecting to write things down is that your mind continuously reviews your list if tasks and in turn increases your anxiety over “all the things you still have to do”.

    Take 5 minute to write down everything that’s racing through your mind. It doesn’t matter how small. The idea is to get these thoughts out of your mind and on to a notepad where you can refer to them later.

    2) Take a break

    You might think you don’t have time to take a break, but the reality is if you take a short break (even 15 mins) and go for a walk, you will come back more refreshed, thinking much more clearly and feel like you can cope much better with the demands of your day. I would suggest taking some music to listen to and walking alone. If you want to walk with a friend make sure you avoid talking about work or stressful things in general, otherwise you’re not having a proper mental break.

    3) Eat slowly

    When you’re in a rush it’s tempting to eat quickly to save time. However eating quickly can increase your heartbeat and cause digestive issues which will of course end up making you feel sick and even more stressed.

    All you need is 5 minutes to just chew slowly and mindfully. In a way this becomes a little mental break. Once again avoid reading work related material whilst eating and avoid working with one hand and eating with the other.

    4) Breathe

    The most obvious thing that happens when you’re stressed is your heartrate increases and you begin to breathe very rapidly. Make sure you are conscious if your breath and slow down. You will work much more efficiently in this state, than if you allow your heartrate to race too rapidly.

    5) Listen to some relaxing music

    Whilst you’re engaged in something not too mentally taxing (like checking emails), listen to some relaxing music such as Bebel Gilberto’s music. Take the music in and calm yourself down.

    Feeling calm in the workplace is essential for high performance, so don’t dismiss it. Feeling calm you will feel much more in control. A simple 5 minute activity can settle you down and help you to think much more clearly – something that is often negatively impacted when stressed.

    For more support or inspiration visit Happy Life at:

    5 years ago · · 0 comments

    How to reduce stress to improve health and improve happiness

    There is countless research regarding the effects of stress on your internal and external body. In fact, there is mounting evidence to support the complement of western medicine and alternative medicine to treat illness (stress reduction programs playing a very important role here). Stress is a very broad term, encompassing anxiety, worry, physiological & chemical body distress (eg being cold for too long, being over tired, being overworked) and so on.

    There is a very strong connection between the mind and the body, yet many times it takes a physical manifestation to occur before individuals do something to minimize the stress. For instance, you’ll wait until you experience significant stomach pain, headaches or back ache, before deciding to become actively involved in meditation, Pilates, or mindfulness practice.

    The ideal, however, is to consistently train your mind to become more resilient to the inevitable stress around you. For instance, if you’re struggling with financial worry, every time you receive a new bill, you are likely to be filled with panic, dread and physical illness as a result of prolonged stress. Negative stress tends to manifest in the head (headache pain) or the stomach areas of the body and thus can cause significant discomfort, resulting in further stress.

    In order to minimize stress it’s important to design a plan to manage your current situation, stick to your plan and move forward. An example of this plan would be to stagger your pay cheque according to your urgent bills and lifestyle and to put away specific amounts of money to pay off debt and have some fun. As long as the bare minimum is being paid, you can reduce stress and then focus on new ways to increase your income.

    Worry can become a habit, so much so that you can learn to create worries when one does not appear to exist. Thus, it’s important to also start paying attention to your worry cue’s. This will help you to direct your relaxation efforts to the right time and place. It is also crucial to learn when you are most likely to be stressed and use these times to implement stress reduction strategies, such as controlled breathing, acceptance of the situation and belief in your ability to cope with anything life throws at you.

    Therefore, stress reduction (along with healthy eating and regular exercise) not only improve your overall mood, but have been shown to have such a great impact on your health that they can reverse illnesses, reduce your chances of becoming ill and reduce your likelihood of relapse – should you fall ill.

    It is so easy to push your body beyond its limits and then feel disappointed when your body gives up and decides it needs a break. Changing your lifestyle to incorporate healthy living is the greatest gift you can bestow on yourself. Life has enough ups and downs – why make the struggle harder by ignoring your self. You are worth so much more and deserve to live a happy and healthy life


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