3 Ways To Deal with Stress At Work Scientifically

How do you respond to demands from your work? Are you familiar with the “fight or flight” response? It is your ability to respond to stress or any form of threat or demand, and it can help or harm you. But did you know that you can scientifically combat stress?


If you are faced to finish a task with an impending deadline, you need to stay focused, energized and, with full concentration.  Stress can push you to perform your best and deliver what is expected from you. But too much of stress can put you in danger and risk your health. There are external factors that affect your performance such as the food you eat to keep you healthy,  your working habits, working hours, and the time your spend sitting all day.


Sitting all day is one of the sources of stress. Why?


Sitting may have an effect on your internal organs as it can be perilous to your your colon and pancreas. Sitting for an extended time can will make your pancreas produce more insulin and in turn there is imbalance in your metabolism. What make sit more stressful is sitting all day leads to strained neck.  If most of your sitting occurs at a desk at work, craning your neck forward toward a keyboard or tilting your head to cradle a phone while typing can s train the cervical vertebrae and lead to permanent imbalances.


Your productivity level is also affected as too much sitting gives you a sore shoulder and a bad back. By this time you will be irritable as you are torn between finishing your task and reacting to the pain you felt.


How do you handle stress related to (un) comfortably sitting in your desk job?


Use a Standing Desk to Work

You may be a frequent sitter and breaking the habit is difficult – I know. But did you know that standing can make you lose weight (for that slim figure)? Isn’t that enough reason to stand to work and use a standing desk? A study shows that a standing desk can burn up to 24 calories when you stand for at least 3 hours a day. You can also burn 100 more calories when you walk so skip using the elevator, use the stairs. If you live near your workplace, walk at least 30 minutes a day and say goodbye to calories.


If it is your first to stand to work start slow. Start standing to work at least 30 minutes a day, to an hour and progress to two hours and more. Slowly you will get used to standing to work and feel the benefits of new waves of energy and heightened alertness.


Use a standing desk to make your transition from sitting to standing easier and customize the height of your desk (it can be adjusted based on your specific requirements). Sit when needed if your task requires writing skills and design. Other benefits include your posture correction, less risk of cancer, and a longer life – so you can enjoy a long and happy retirement after you many years of hard work (I know you have that retirement dream of yours!).


Disconnect Your Mobile Devices

There is life beyond Facebook, Twitter, and Instagram, or Snapchat. Take some time off each day from these productivity stealers! Unless you are a social media manager –  then by all means use your mobiles devices to advance your career. BUT almost everybody’s job does not require the frequent use of mobile devices. So as Elsa the Snow Queen (YES, I watch Disney sometimes) heartily says, “Let it go”.


Refrain from looking at your cell phone every 30 minutes or less and checking your Facebook updates like you are a Forex trader, ready to buy and sell stocks online and gain huge profit. If you constantly check your social online accounts, your stress level increases according to this study.


STOP being overly attached to your cell phone. I know it is a challenge but being connected can be harmful to your mental health. A study conducted by Professor Alejandro Lleras from the University of Illinois said that the constant use (and maybe addicted) of mobiles devices can bring feelings of depression and anxiety.


Unless there is an emergency situation at home and it needs constant monitoring – resist the urge to check your cell phone – it can live without you for sure. Stand up, move, and perform a 10-minute office exercise. Exercise can increase your energy level, improves your your brain function, and helps you focus at work.


Listen to Music on Repeat

When the job is going tough and you need to cool down, music as study shows can help.


Lower your blood pressure and lessen stress hormones and manage the tension you felt.. Listen to your favorite music, dance when needed, sway your body a bit, and follow the rhythm. Do not mind your co-workers even when they find you weird. Just make sure you are using a headset because some of them  may not agree with your choice of music or they prefer to work in a silent environment.


You can also listen on repeat using a special online application.  You know that your productivity is affected when you are stressed. So you need to do something about it – like divert your attention and listen to your favorite music – repeat listening when needed. You will notice that your mind will focus on what your are listening, you relax a bit, feel good, more calm and your focus increases. If you have an ongoing project that needs completion listening to music can put you again in a productive mood.


Always protect yourself from damaging practices at work. If you want to excel and tagged as a model employee, be proactive and work smart. Beat the stress – always. Bring a headphone with you – it will be a friend when you need a light to spark your creative match.


Stand to work, move to the beat, and feel another wave of energy coming your way. You not only prevented possible burnout but you also increases your level of productivity. And of course, keep you cell phone or mobiles devices at a distance. You do not want to get caught using your phone during working hours. There are reasons why you can’t access social media sites at work. Staying productive is one of them.

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