Tips for workplace stress resistance

There is more or less pressure in the workplace, so office workers need to have a certain ability to resist pressure. Let's share with you some tips on workplace stress, hoping to help you!

health

Even if you only exercise for 10 minutes, you can promote the body to secrete γ -aminobutyric acid (GABA), which has a calming effect and can help you control your emotions, thus reducing stress. When busy people feel nervous and stressed, one of the first activities they give up is fitness. Fitness helps to reduce stress levels, thus improving mood and work efficiency. Knowing this, you should have the motivation to exercise.

Don't hold grudges.

In fact, the negative emotion brought by holding grudges is a stress reaction. Think back to an event that put your body into fight or flight mode. When the danger is approaching, this kind of reaction is very important for survival, but when the threat of survival has become a thing of the past, keeping stress will only do harm to your health and bring destructive effects to your health in the long run. In fact, researchers at Emory University found that maintaining stress can lead to high blood pressure and heart disease. Holding grudges means that you are in a state of stress, and people with high emotional intelligence know how to avoid this situation, no matter what the cost. Learning to give up hatred can not only make you feel better now, but also help improve your health.

Not reckless

People with high emotional intelligence know the truth that "staying green is not afraid of burning without firewood". In conflict, if you lose control of your emotions, you will not listen to advice and insist on fighting wars that may make you lose strength and have great pressure. If you can understand and deal with your emotions effectively, you can choose your own battlefield wisely and hold your ground only when it is appropriate.

Practice mindfulness.

Mindfulness is a simple form of research-based meditation. It can effectively control distractions and correct behaviors. People who practice mindfulness are more attentive than the average person, even if they are not in meditation. This is a good stress-relieving technique, because it can help you reduce the feeling of losing control. In essence, mindfulness can help you overcome paranoia, keep your keen attention and divert your attention from negative thoughts. Buddhists seem calm and self-controlled for a reason. Try this method.

Don't give yourself negative hints

The last important step in managing stress is to nip negative hints in the bud. The more negative hints you give yourself, the more power you give them. Most negative hints are just hints, not facts. When you find yourself going to believe negative hints, you should stop and write them down. Stop what you are doing and write down your thoughts. Once you take a little time to slow down the negative suggestion, you will become more rational and sober when measuring its truth or falsehood.

If you use words like "never", "worst" and "forever", you can be sure that your expression is wrong. If the negative advice still looks true after being written on paper, you can take it to your trusted friends or colleagues to see if they agree with you. In this way, the facts are naturally clear. If you think it will happen or never happen, it's only because your brain has a natural tendency to threaten and exaggerate the frequency and severity of events you perceive. Finding out your negative hints and distinguishing them from the facts will help you jump out of the vicious circle of negative hints and move towards a positive new prospect.

Know how to say "no"

Research conducted by the University of California, San Francisco shows that the harder you say "no", the easier it is for you to feel stressed, collapsed and even depressed. For most people, saying "no" is really a big challenge. "No" is a powerful word, and you should not be afraid to use it. At the moment when it is time to say "no", people with high emotional intelligence will not say things like "I think I may not be good at it" or "I'm not sure". Saying "no" to a new commitment allows you to focus on fulfilling your existing commitment and give yourself a chance to fulfill it.

Be content with your own destiny

Take a moment to think about what you are grateful for. This is not only a "should" thing to do, but also can improve your mood, because it can reduce the stress hormone cortisol in your body by 23%. Research conducted by the University of California, Davis shows that people who strive to cultivate gratitude every day can experience improvement in mood, energy and physical health. The decrease of cortisol level may play a major role.

Don't ask if ...? "

"What if ...? "This sentence will add fuel to the fire of tension and anxiety. Things can go in a million different directions. The more time you spend worrying about various possibilities, the less time you spend taking actions to calm yourself down and control stress. Successful people know to ask "What if? "This problem will only get them into a situation that they don't want or need to get into at all.

"Offline"

Considering the importance of intermittent stress, it is easy to know that relaxing occasionally after work is helpful to control the stress at a moderate level. When you keep yourself under your control for 24 hours /7 days, you will expose yourself to the constant attack of stressors. Forcing yourself to "off-line" or even "snap" to turn off your mobile phone can make your body get rid of the constant attack of stressors, so as to recharge your batteries. Research shows that even if you don't read email for a while, you can reduce stress.

With the development of technology, people have realized uninterrupted communication, and at the same time, they have formed the expectation of being available 24 hours /7 days. It is extremely difficult to enjoy stress-free moments after work, because emails may be sent to your mobile phone at any time, which makes you suddenly change your mind and think (worry) about things at work. If it is too difficult to get rid of work-related letters on weekdays, how about trying it on weekends? Choose some time periods to cut off contact and let yourself "go offline". You will be surprised to find that after these breaks, you will become refreshed and be able to devote yourself to a week's work with a new mental state. If you are worried about the negative effects, try it when you are unlikely to be contacted-for example, on Sunday morning. When you are more comfortable with this and your colleagues begin to accept your "offline" time, you can gradually extend the time away from communication tools.

Limit caffeine intake

Caffeine intake will trigger the secretion of adrenaline. Adrenaline can lead to a "fight or flight" response-a survival mechanism that forces you to fight or run in the face of threats. The "fight or flight" mechanism will avoid rational thinking and realize faster response. This mechanism is very useful when you are chased by a bear, but it is not so useful when you reply to a perfunctory short email. When caffeine puts your brain and body in an overexcited state of stress, you will let your emotions dominate your behavior. The stress caused by caffeine far exceeds the intermittent level. Caffeine has a long half-life and takes a long time to metabolize in the body.

Get enough sleep

Over the years, this method has been broken by me. The importance of sleep in improving emotional intelligence and managing stress level cannot be overemphasized. When you sleep, your brain is resting again, sorting out the memories of the day, and then storing or discarding some of them (this is how dreams are generated), so when you wake up, your mind will be sober and alert. Once you have insufficient sleep or poor quality, your self-control, attention and memory will decline. Lack of sleep itself will increase the level of stress hormones, even if there is no stressor. A stressful project often makes you feel that you don't have time to sleep, but taking a little time to sleep well can often make you energetic and get things under control.