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| The working
environment is one of the most common areas where
one can feel stressful pressure rise to a dangerous
level. Over the past decade, overwhelming stress has
been recognised more than ever before by doctors as
being a genuine and significant factor in people's
lives, particularly for those who work for a living.
This can have serious
consequences, as the individual's health will
subsequently suffer and the cost in lost working
hours could be great. It is currently estimated that
depression, one of the main consequences of
workplace stress, costs the Canadian and US
economy's $60 billion (US) each year. |
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All work and no play
The daily grind of
deadlines, an unwanted set of roles and
responsibilities, and incompatible colleagues can all
send stress levels rocketing sky-high.
Boring jobs with routine
and repetitive roles can lead to unhappiness in
employees who feel their work is worthless; an attitude
which can creep into their own consciousness affecting
other areas of their lives. Alternatively, people whose
work involves multi-tasking, dealing with complex or
involved situations, or having too little time assigned
to perform their designated roles, can also be stressed.
Doctors estimate that
over 60% of patients' visits are for stress-related
illnesses such as eating and sleeping disorders, along
with conditions with more serious implications such as
heart palpitations.
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1. When
we're stressed we don't breath properly and our
muscles get tense, making our bodies feel worse. So
when you're feeling close to breaking point breath
deeply, exhale slowly several times and, best of
all, get up and walk around. Go outside or walk to
the water cooler to get away from your desk (don't
visit the coffee machine, caffeine might make your
mood worse). Find yourself a quiet spot and meditate
for 5 minutes; just close your eyes and concentrate
on your breathing. |
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2. Check
your stress levels by honestly choosing a number
between 1 (totally calm) and 10 (I quit!). This will
act as an early warning system. If you find yourself
climbing the scale then you'll know it's time to
take action. |
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3. A
trouble shared is one that will stop you throwing a
punch. If you're annoyed with someone or by a
specific problem then talk about it, not necessarily
to someone who works where you do. You could write
an email to the subject of your dissatisfaction -
but beware of clicking 'Send'. Having pummelled your
keyboard with your frustration you may now feel
better and find you can approach the issue with a
calmer frame of mind. Pressing 'Delete' might be a
better option. |
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4. The
power of visualisation is tremendous and should not
be underestimated. This reporter has a photograph of
himself, tanned and relaxed with a blue sea and sky
behind a balcony on which he is posing. Reminding
yourself of happier times and of beautiful places
just waiting to be returned to does wonders in the
fight against stress, so get a picture of a favoured
time or place and stick it on your desk. |
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5. Keeping
your desk and office tidy will not only help with
your productivity, but with your morale. Having
piles of paper scattered everywhere will make your
desk a daunting place to arrive each morning and
make your day harder when you can't lay your hands
on the exact document you need, when you need it.
Housekeeping at work is something that should be
done on a regular basis. You'll work and feel better
for it. |
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6. The body
runs out of steam between 3:00pm and 4:00pm so take
a break during this crucial hour. Have a snack to
boost your energy levels, re-energise. Your last few
hours at work will then be a steady push to the end,
rather than a last-gasp crawl until the clock ticks
down to finishing time. |
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7.
Increasing your general fitness outside of work will
help you cope with the unnatural condition of
sitting around all day, hunched over a computer or
phone. Taking regular 30-minute stretches of
exercise up to 5 times a week will help to relieve
the stress built up during the day and also bring
the added benefits of toning your body. |
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8. For
those who work at home, clear rules and guidelines
must be established with your family for when you
can, and cannot, be distracted. If you close the
door to your 'office' at home, then they must be
aware this means you do not wish to be disturbed, at
least without a knock first. Setting out times when
you are off-limits as a family member will help you
get undisturbed time where your work is your only
concern, and the stress of juggling a report on
astrophysics with cleaning up a Bolognese spill on
the carpet will be avoided. |
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9. One of
the soundest investments you can make for your
office a stress-busting toy to sit on your desk or
have in your drawer. This might be a squishy foam
pig, a PC game where you get to smack moles on the
head, or a basketball hoop that sits above your
waste-paper basket. Whatever form the device takes,
the desired effect is to help you have a chilled
moment. |
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10. Develop
your own stress-busters. If your place of work has a
gym, go and pummel a punch bag. If it has a spare
room, suggest that it's turned into a comfort space
with sofas and cushions and plants, where people can
go to chill. Take up an oriental discipline like Tai
Chi, which is excellent for one's all-round well
being. Whatever you decide; be sure it is compatible
with everyone else who inhabits your working
environment. The last thing you want to do whilst
you're de-stressing is stress out somebody else. |
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Inner Balance |
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