10 Stress Reducing Tips for the Over- worked

by William Smith

How do we bring that stress under control in our work lives so we have calmness in mind and spirit in our private life?  More than 32% of Americans cite their workplace as the main source of their stress. I used to just go home after work and just want to crash . It wasn’t good for me but also for my relationship. I found , for me, 10 ways to reduce work related stress.  They all work . The problem, for me,  was it took me nearly 40 years to find it!   

Here are 10 Stress reducing tips :

1.  Limit Self judgment. Sometimes our worse critic is ourselves.  Don’t be so hard on your self.   Challenges can seem to strike  a raw nerve within us. Sometimes we need to take a step back  and nurture ourselves in the process. Be nice and gentle to yourself . You are not perfect. No one is  perfect.  You can only do the best that you can do based on your ability. By lessening your self judgment , it will at least get you back to reality and ease the burden.

2.   Pull out  some of your greatest achievements from the past from your head. I would even create a small page of your greatest achievements and laminate it . Look at it like a score card and remind yourself that you have a  great record. You have been an MVP most of your life. If you strike out once in a while, it’s ok . Your still an MVP.

Remember Michael Jordan. He failed a few times….

I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
― Michael Jordan

3.  Accept the fact that it is time for you to grow as a person. Sometimes a task is difficult because we didn’t want to do it or we thought it was just too overwhelming but once we master it,  it became easier. Don’t get stuck in a rut and realize that it is time for you to grab the bull by the horns and do it . Don’t fight it,  but own it. Celebrate the growth instead of challenging it.

4. Get Plenty of Sleep. You should get at least 8 hours.

In a 2005 Sleep in America poll, people who were diagnosed with depression or anxiety were more likely to sleep less than six hours at night. American and French researchers determined that brain events called “sharp wave ripples” are responsible for consolidating memory. The ripples also transfer learned information from the hippocampus to the neocortex of the brain, where long-term memories are stored. Sharp wave ripples occur mostly during the deepest levels of sleep.

5. Eat and drink healthy.

Eat Plenty of fruits and vegetables and avoid high carbs and sugar. I used to grab candy  when stressed all the time  . It hits you fast and gives you energy  because sugar is absorbed quickly into the bloodstream. The absorption causes an initial high or surge of energy. But that surge wears off as the body increases its insulin production to remove the sugar from your bloodstream. The result: You’re left feeling tired and low. Moreover,  excessively drinking caffeine or energy drinks which will increase anxiety.Caffeine has been shown to inhibit levels of serotonin in the brain, and, when serotonin levels are suppressed, you can become depressed and feel irritable.

6. Practice Relaxation Techniques.

I found that taking deep slow breathes with my back and posture straight quite effective. It slows the heart rate and lowers blood pressure.

Meditation is also a very good technique.

See the article , http://www.gaylifeafter40.com/category/midlife-psychology/mindfulness-meditation/ for further information.

7. Exercising

When you work out, your body makes endorphins –which is the  “feel-good” chemicals in the brain. It will reduce the anxiety that you are feeling at work and re- energize you. The levels of stress hormones — like adrenaline and cortisol — drop.

8. Talk about it

One of the best ways to relieve stress is to talk about it to your significant other or close friend about your stress . It can lighten the load .  Some of the stress will dissipate . To keep it bottled up in you is not good for your health.

9. Utilize Time Management Skills . Be more observant of your productivity at work. Keep a log of your entire 8 hours . There will be times in which you may find room for improvement. Eliminate the time wasters , for example, talking to the office gossip.  The more time savvy you become, the less stress you may have because you wont feel you are under a time crunch.

10. If possible, don’t accept additional work.  Sometimes, your boss will add more work on your plate because he/ she  feels that you are so good that he or she may think you would enjoy it or excel even more. Your supervisor may think that your bored.  Be upfront with him / her . Maybe you can postpone a project until the first one is complete. Try to control the timetables and be honest and open. If you’re in the driver’s seat, you will not feel as overwhelmed.

How do you reduce stress in your life? Please leave comments below.