Stress Management

4:21:34

2023-10-29

576

1- Talk to your manager if you're feeling overwhelmed. Tell your supervisor if you think that you’ve been given too much work. Let them know that you’re feeling overwhelmed, and ask how you can prioritize better.

You could say, “Mike, I appreciate being a valued team member, but I am drowning in all this work right now. I’m working late and not seeing my kids. What can we do to make this workload easier to manage?”

2- Talk to a supervisor in private if you’re dealing with a personal problem. If you find stress from your personal life creeping into your work life, be upfront with your supervisor without going into too many details. A good supervisor will likely appreciate knowing what is going on.

Wait for an opportunity to talk to your supervisor alone and let them know what’s up. You could say, “I just wanted to let you know that I’ve got some issues I'm dealing with at home. I'm handling it, but there may be a few days when I need to come in late next week.”
Keep in mind that you're not obligated to disclose health information, but you may need to be a bit more forthcoming if you are dealing with an ongoing health problem. For example, you might say, “I’ve been told by my doctor that I am going to need surgery. I'll need to take a few days off next month to recover. I’ll let you know the exact days as soon as everything is scheduled.”

3- Eat well both at home and on the job so you have plenty of energy. Avoid going out for fast food over lunch, and pack a healthy lunch instead. You’ll save money as well as improve your health. Putting healthy food in your body will help better regulate your moods and manage stress.

Pack a salad in a jar filled with vegetables and protein to get a big serving of veggies and help you avoid the late-afternoon sugar cravings.
Make healthy snack choices if you need a bite to eat. Consider almonds, cheese sticks, or vegetables with hummus.
Avoid foods that send your blood sugar soaring and then crashing, like sugary treats and refined carbohydrates. You will feel even worse.
Coffee and caffeinated beverages are a mainstay of the office, but too much can leave you feeling anxious and stressed. Limit your intake.
Drink plenty of water during your workday so you don't get dehydrated.

4- Exercise, stretch, or get up and move around on your breaks. Not only is this good for your physical health, but it is also good for your mental health as well. You could try stretching, taking a quick walk, or doing a quick workout routine on your lunch break.

If you work a sedentary/desk job, get up from your desk at regular intervals to walk around for a few minutes. It will help you refocus and feel more energized and productive.

5- Get around 8 hours of sleep per night so you're ready to face each day. Make sure you are getting to bed at a reasonable hour. Sleep deprivation makes emotional regulation more difficult, causing increased irritability and stress.

Do something relaxing before bed. Avoid catching up on work email or anything stressful. Try reading for pleasure, taking a bath, or drinking chamomile tea.
Avoid screens an hour before bedtime. The glow from the screen can stimulate wakefulness, making it harder to fall asleep.