7 Scientifically Proven Ways to Reduce Work-Related Stress
It goes without saying that stress is inevitable at different points of our lives. Now that some of us are able to go to work without having to step into the office, it may sound like a dream. You love your job and you always try your very best not to feel the pressures and stresses that come along with it.
But this is hardly a practical way of thinking. You will get tired and frustrated at times, whether you're physically working in an office or otherwise. In a recent survey of Singaporean employees and employers, more than 60% reported feeling stressed due to the impact of the pandemic. Close to one-fifth of the 1000 respondents felt the stress was reaching unbearable levels.
Needless to say, a global pandemic affects everyone at different levels. When the stress level reaches unhealthy levels, your performance and attitude towards your job will be significantly affected. On top of that, your health and wellbeing is put at risk.
While some may view fatigue and stress as a trade-off for high performance and career success, the pandemic's prolonged development can lead to dangerously high stress levels if left unmanaged. In the words of Arianna Huffington, who experienced firsthand the effects of stress at work after almost losing an eye from burnout, "There is no trade-off between living a well-rounded life and high performance."
If you are feeling stress at work, you need to find a way to manage it. There are many things you can do to beat - or at the very least, reduce - work-related stresses. The following are seven scientifically proven ways to reduce any work-related stresses you're currently suffering from.
Remember these are just temporary fixes that will help you get rid of stress on a short term while you try and figure out a longer and more concrete way to reduce stress at work.
Cardio exercises
Ride a bike, do aerobic exercise, hike a trail, or go to an indoor rock climbing gym. If you don't feel like doing heavy physical activities, go to a pool and do some water aerobics. The point is, you need to move and get your heart rate up, and get some fresh air while you're at it.
When you're in the office, you can get your heart rate up by simple activities like taking the stairs instead of the elevator. When you do cardio exercises, your blood circulation increases, naturally improving energy and causing and causing the body to release what is known as ‘good hormones' or endorphins.
Here's an article The Greatist which provides a comprehensive list of simple exercises you can do at work.
Music
It has long been known that listening to music has positive psychological effect. If you are feeling anxious or restless at the office, put on those earphones and listen to your favorite tune. By doing so, you are not giving your brain a much needed break, but you are also temporarily isolating yourself from external stimuli. This simple activity can help you improve your memory, focus and mood according to a study published in the journal The Gerontologist.
Chamomile tea
No thanks to our love affair with coffee and Netflix, Singaporeans are the third most sleep deprived individuals in the world. And while there are many causes of sleep deprivation, Singaporeans' lack of sleep is mainly linked to their established culture of working long hours.
Stress and anxiety at work can really interfere with your natural sleeping cycle. Instead of reaching for the nth cup of java, try chamomile tea. Known to have a natural relaxing compound that soothes your body, your body gets the signal that it's ready for a peaceful sleep. Drinking chamomile tea can also reduce digestive spasms and stomach aches which are just some of the physical manifestations of stress.
Magnesium supplement
There are several food supplements you can take to relieve yourself from stress. But there are only a few more effective anti-stress minerals than magnesium - the original "chill pill". The current recommended dietary allowance (RDA) for magnesium is between 320 and 420mg daily for adults, but most of us are not able to do this. The worst thing is, stress causes our body to waste magnesium like crazy.
You don't necessarily need to take magnesium supplements unless it is recommended by your doctor. A better way to do it would be to consume magnesium-rich food, such as pumpkin seeds, spinach, yogurt, figs, dark chocolate and banana.
Essential oils
Essential oils, such as Roman chamomile, vanilla, lavender, orange, and ylang-ylang, do contain therapeutic compounds which can relieve anxiety and improve your mood. In one controlled study, there were 60 patients who were under stress while being treated in the ICU, it was found out that aromatherapy with essential oils actually increased the quality of sleep of the patients and reduced their level of anxiety.
When feeling stressed in the office, you can rub an essential oil of your choice on your forehead and neck. You can also purchase a small diffuser, which you can leave to run in your office desk. This will leave you feeling calm and relaxed all day.
Alternative treatments
While busy at work, stress and tension can easily build up in your muscles including your neck, back and shoulders. A regular relaxing massage, reflexology session or even acupuncture have been proven to reduce stress.
Moderate-pressure massage and acupuncture can actually relieve body pain and reduce the stress hormone, cortisol. Massage can also create lasting changes in the brain, most especially in areas related to the stress response according to a 2009 study published in the Journal of Neuroscience.
Forest bathing
With more than 350 parks and 4 nature reserves in Singapore, there's little excuse to not get out. If you are really looking to clear your mind from the pressures and stress at work, go on a short walk in a park nearby. Not only does walking serve as a stress-relieving exercise but being close to nature even for a short period of time can give you the peace and serenity you need.
While having your leisurely stroll in the park, take deep breaths to bring in the scent of the trees into your lungs. It's actually a Japanese aromatherapy technique known as shinrin-yoku or "forest bathing." While this sounds like something straight out of Gwyneth Paltrow's playbook, researchers have actually proven that breathing in the antimicrobial organic compounds called phytoncides—these are the woods' essential oils—can decrease stress levels and blood pressure while enhancing immune system function and stabilizing nervous system activity.
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