Women and Stress at Work

Every job has its stresses, but if you learn to deal with them, you will be happier, healthier and work better too.

Your mental health at work is just as important as your physical health, so it is important to think in terms of ways of alleviating stress. 

How to go about it

Work can be a major source of stress. Tensions can arise because you feel you have too much or too little responsibility, or that you are not getting enough recognition for what you are doing. Overwork, too, is frequently a major cause of strain.

Very often, the root of the problem lies in poor communication with your colleagues. You may brood about your personal situation, or complain about it to family of friends. Instead, it may be worth talking about your difficulties with others at your workplace. If you take an interest in each other’s problems, you may find it easier to establish a spirit of teamwork, which is so important for a good working atmosphere. 

If you are unhappy about your work situation for a lengthy period, it may be a sign that you need a change. Taking it over with management may help-they may be sympathetic to you changing some of the duties of your job, or taking a retraining of refresher course. 

It is also important to bear in mind that difficulty and tensions at work may be connected with your life-style in general. You may feel very differently if you make the effort to use your leisure time productively, rather than spending it thinking about your work problems. If you feel better in yourself, your attitude to your work will improve. 

One way to do this is to make good use of your rest periods. I you have break in the morning or afternoon, take advantage of them: at the same time as you put your feet up you can socialize with your colleagues. 

If you have sufficient time in the lunch break, use it to get away now and again from the work environment. A brisk walk, a short swim or a keep-fit class will leave you more relaxed and ready for the afternoon’s work.  

In some workplaces, workers meet after the day is done to participate in games such as football, tennis of basketball. This not only provides healthy exercises, but also it gives workmates the opportunity to meet together in a different environment and get to know each other better. 

Finally, it is important to re-adjust your dietary habits to meet the demands of a busy day. Eat a good, healthy breakfast; avoid, if possible, drinking at lunch; and try to cut down your consumption of tea or coffee- stimulant drinks that intensify stress.  Instead, lay in a stock of fresh fruit and fruit juices: they are more refreshing and better for you.    

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How to take control of your life in easy steps

In our busy, hectic lifestyle, it often seems like there's not enough time to do everything you want in a day. All you need is 5 minutes a day to stop and smell the roses.

1. Make your bed. Starting off each day with this small ritual can help create a calm environment for you in your bedroom. Many people benefit from making this modest step part of their routines. By checking it off your to-do list first thing, you've got one less thing to worry about for the rest of the day.

2. Pack a snack. Before you head out the door in the morning, go into the kitchen and grab a fruit or a healthy snack This way, when the cravings strike later during the day, you won't be reaching for a bag of chips or a candy bar from the vending machine out of convenience.

3. Clear your desk. You may not be able to overhaul your closet in five minutes, but you can manage to tidy your desk at work. From stray papers to scattered coffee mugs, clutter can make you lose focus and curb productivity. Decluttering your environment and you may let you feel lighter on the inside and more motivated to concentrate on the task at hand.

4. Pump up the music. Several studies have found that listening to music can help lower blood pressure, reduce stress, and boost mood. The right music has the power to change your attitude.

5. Sniff a lemon. For a quick de-stressing trick, turn to your sense of smell for help. Japanese researchers found that linalool; a substance found in lemons, has anti-inflammatory properties and may reduce the flight-or-fight stress response. Other scents like basil, juniper, and lavender have also been found to lower stress. 

6. Stretch. You don't have to be a yogi to benefit from light stretching. Lift your arms above your head at your desk. Or better yet, stretch your legs by walking outside. Stretching can help improve your circulation and flexibility, and may help ease the tight muscles that accompany stress.

7. Meditate. Try meditation and deep breathing to relax and turn your mind off. You don't need any special equipment to practice meditation. Find a comfortable position in a chair or on the floor. Meditating on a daily basis, even just for a few minutes, has been shown to fight depression and ease stress.

8. Keep a diary. Take a minute every day to write down several things you're thankful for, whether they're big or small things. It's easy to vent about weather, traffic, or job woes, but complaining brings negative energy along with it. Being thankful for what you have can make you appreciate all the positives in your life.

9. Turn off your electronics. Just because we live in a wired world doesn't mean you need to stay connected every minute of every single day. Staring at computer screens and electronics all day long can zap your energy and encourage inactivity.

10. You must learn to prioritize. Make a list and finish your most dreaded duties first to avoid the anxiety caused by stalling. Make a list and check off each task as you complete it. At the end of the day, a list of accomplishments is a great visual reminder of how productive you were.

Have a workout at work

You spend one-third of your day at work, but that doesn’t mean you have to spend that time without exercise. Knowing a few simple tips will help you fill your days with efficient exercise breaks that not only keep you fit but relieve stress, too.

Anyone who has tried to start a new exercise routine knows that half the battle is just getting you to stick with it.Try these suggestions to keep yourself on track:

- Let your first step be two minutes of walking. Get off the bus one stop earlier.

- Use small holes in your schedule- between meetings or appointments, for example – to stretch your limbs or do simple exercises.

- Join a gym. Working out after work gives you an excuse to leave the office at a reasonable hour.

- When traveling on business, consider staying in hotels that have gyms.

People exercise regularly when reminded to do so. Maybe you need to find the right reminder:

§  Wear a watch with beeper.

§  Write a reminder on your desk calendar.

§  Put a note to yourself in your in-basket.

§  Ask a co-worker to remind you at a certain time.

Think of your exercise time as a break from your workday, not as a chore. The following 5 exercises outline a simple routine that you can do at your desk to stretch out those stiff muscles:

ü  Clock Stretch: This neck stretch is excellent for relieving the day’s tensions. Imagine you are facing the hands of a huge clock. Turn your head to the left to look at nine o’ clock then look to the right, to three o’clock. Look up to 12 o ‘clock and then down to six o’clock. Do the movements slowly, feeling the stretch in your neck muscles.

ü  Shoulder Shrugs: Hunch your shoulders, moving them upwards. Then rotate them forwards, down, back, and up to your ears three times.

ü  Apple Picker:  Stretch your arms as though you were picking apples from a tree. Stand or remain seated as you reach up with your left arm, then, with your right, stretching as far as you comfortably can.

ü  Shoulder Stretch:   While standing, reach behind you, grasping your hands behind your back. With your hands joined, lift them up as far as they will comfortably go. You should feel a stretch in the front of the shoulders.

ü  Simple massage: With your fingertips, massage the muscles between your shoulder blade and spine. Use firm, circular movements, paying attention to any tenderness or knots you might, feel.

When doing any of these exercises, move only as far is comfortable for you. Stop if you feel pin of great discomfort.

Any exercise counts. The benefits of simple routines, such as stretching or taking short walks, will add up when they are done often throughout the day.