No matter how much you love your job, you probably feel overwhelmed sometimes. You are constantly checking your email, managers, and coworkers ask for updates, you’re trying to find the information you need for office work help to complete tasks, and new priorities are constantly coming up.
It is even stressful to work in an office with the lighting and temperature set too high. Before you know it, all of these stressors add up to a tension headache, stress eating, and trouble sleeping.
Fortunately, you can combat stress without actually leaving your desk, just like how stress builds up in little ways throughout the day. Here are 12 simple tips for office work help to eliminate stress, increase productivity, and figure out how to work from home successfully:
1. Put your worries down on paper
No matter how anxious you are about an upcoming presentation or the outcome of a project, the simple act of writing your worries down can reduce stress and improve performance. Your working memory is taxed when you worry about a situation, which is bad for your brain.
Your working memory has the resources it needs to have a better response when the actual situation arises. If you use expressive writing to stop ruminating about the situation and pinpoint the actual source of your stress.
2. Take a 10-minute break from your monitor
The majority of us are glued to screens from the moment we wake up until the minute we go to sleep, whether it is computer monitors, smartphones, or televisions. Consequently, Computer Vision Syndrome can cause eye strain, headaches, nausea, anxiety, and depression.
Therefore, unplug physically whenever possible. As an alternative to catching up on social media or sending a text, turn off your monitor, close your laptop, and give your eyes a break. Make yourself a cup of coffee and chat with a colleague, read a book or magazine, or go for a walk (without playing Pokemon Go).
3. Relax your muscles with progressive muscle relaxation
By using this relaxation technique, you can calm your body’s fight or flight response, which gets triggered when you’re stressed. For 5 seconds at a time, tense and then relax each major muscle group in your body.
Thus, your heart and breathing rate will decrease, your blood pressure will stabilize, and your muscles will relax.
4. Visit a nearby dog park (or pet the office dog)
When a dog is petted or played with, blood pressure is lowered, feel-good hormones like oxytocin are released, and stress hormones like cortisol are decreased. Dogs are also excellent listeners, making them an ideal outlet to unload worries and anxieties without being judged.
5. Have a snack, but don’t eat it all
Indulging in a treat isn’t always unhealthy. “Don’t stress eat” is a common warning (and good advice). Your blood sugar and mood can be quickly boosted by the right snack. Instead of grabbing a box of doughnuts, grab berries, nuts, dark chocolate, and oatmeal instead.
For better office work, help choose healthy snacks that improve productivity. Don’t swallow the snack in one gulp, but instead enjoy it slowly.
6. Take deep breaths
There is no need to be in a yoga studio to enjoy the benefits of deep breathing, which lowers blood pressure, promotes relaxation, and calms the nervous system. Also, it’s one of the easiest ways to de-stress, even in a crowded office.
7. Take a music break
The sounds of quiet classical music can de-stress, slow your heart rate, lower your blood pressure, and reduce harmful stress hormone levels. This music can also enhance your mood and self-esteem.
8. Meditation can be helpful
According to recent studies, just a few minutes of meditation every day can significantly reduce stress levels.
9. Take a look outside
Look out the window for a few minutes and let your mind wander. Viewing nature (the real thing, not your screensaver) can relax your body and decrease your heart rate, and daydreaming can contribute to creativity and problem-solving.
10. Get back to what matters
Have you ever kept a gratitude journal? You shouldn’t dismiss the idea too soon — a Stanford study found that writing in a gratitude journal reduced stress by 27%, and studies at Yale and Columbia also suggest that gratitude journals boost alertness, attentiveness, and energy while reducing anxiety and boosting immunity.
11. Make a call to a friend
You can lower your body’s production of the stress hormone cortisol by being with your closest friends, and you can trigger your body’s relaxation response by talking to a loved one. So next time you’re worried about pitching a new client, call your bestie or mom.
12. Relax by engaging in a relaxing hobby
Take a break from work and do something you enjoy – whether it’s solving a sudoku puzzle, knitting for ten minutes, or taking care of a bonsai plant on your desk – this can be a great way to relieve stress and anxiety.
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